consuming beets Archives - Amazing Health Advances

Does a Beet a Day Keep Heart Disease Away?

The AHA! Team — Mon, 11 Nov 2024 06:45:17 +0000

Penn State via EurekAlert! – Beetroot juice promotes healthy circulation in postmenopausal women, according to a new study led by Penn State researchers UNIVERSITY PARK, Pa. — After women go through menopause, their risk of heart disease increases dramatically. To improve and support heart and blood vessel health among postmenopausal women, researchers at Penn State studied whether beetroot juice can improve how blood vessels function. Results published today (June 10) in Frontiers in Nutrition indicated that daily consumption of beetroot juice by postmenopausal women may improve blood vessel function enough to reduce future heart disease risk. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack, according to the researchers. David Proctor, professor of kinesiology and physiology at Penn State, and Jocelyn Delgado Spicuzza, who earned her doctorate in integrative and biomedical physiology from Penn State in May, led an interdisciplinary team of researchers who tested how nitrate-rich beetroot juice impacted blood vessel health in 24 postmenopausal women in their 50s and 60s. “After menopause, women no longer produce estrogen, which helps maintain nitric oxide in the body,” said Delgado Spicuzza, first author of the research and current SAFE-T center research project manager. “This loss of nitric oxide production contributes to the substantial increase in heart disease risk for postmenopausal women. Foods that are rich in nitrate — especially beets — are being investigated as a natural, non-pharmaceutical way to protect the heart and blood vessels.” Nitrate is an approved food additive for some animal-based food products, such as processed meats. However, nitrate food additives and preservatives are strictly regulated due to their potential to cause cancer, according to Delgado Spicuzza. In contrast, plants like beets, spinach and lettuce naturally accumulate nitrate from the soil. These plant-based sources of nitrate have cardiovascular benefits because the human body can convert nitrates from plants to nitric oxide, which it cannot do with nitrate added to meats. In this study, participants had their vascular function tested at the Penn State Clinical Research Center and then consumed two 2.3-ounce bottles of beetroot juice as an initial dose, followed by one bottle every morning for a week. All participants consumed concentrated beetroot juice, with each serving providing as much nitrate as three large beets. A few weeks later, the participants drank beetroot juice with the nitrate removed. Neither the researchers nor the participants knew which juice was being consumed at the time of testing. A day after their last dose, participants returned for testing of their vascular function. The researchers compared how well blood vessels expanded for each woman when they were and were not consuming the nitrate-rich beetroot juice. The researchers used an ultrasound sensor to monitor how blood flowed through the brachial artery — which is in the upper arm and supplies blood to the hands — during a stress test in which blood flow was restricted in each participant’s forearm for five minutes. When the restriction was removed, researchers measured how blood flow changed in the brachial artery again. The results showed that consumption of nitrate-rich beetroot juice each day improved blood flow compared to when the participants drank nitrate-free beetroot juice. The researchers said that this level of improved blood-vessel function — if it could be maintained over the postmenopausal years — could significantly reduce the risk of heart disease. They said that long-term health benefits of beetroot juice have not been studied at this point, but the long-term benefits of nitrate-rich vegetables have been confirmed. Women may need to consume beetroot juice daily “Women may need to consume beetroot juice daily — or even more often — to experience all of the potential cardiovascular benefits,” Proctor said. “Still, this research shows that beetroot juice can be very useful in protecting blood vessel health of mid-life women during a period of accelerating heart disease risk.” This study included women considered early postmenopausal, or one to six years post-menopause, and late postmenopausal, six or more years post-menopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. Delgado Spicuzza said the research team was particularly excited to find that beetroot juice improved blood vessel health for women who had gone through menopause years earlier. Some treatments for protecting cardiovascular health in postmenopausal women — like hormone therapy — are only safe during the first several years post-menopause. After that, hormone therapy can increase the risk of cancers and stroke. “Some clinicians are already recommending beetroot juice to men and women with high blood pressure,” Delgado Spicuzza said. “By providing a safe and effective way to improve blood vessel function, beets could help maintain cardiovascular health in postmenopausal women. When you consider that most women are postmenopausal for at least a third of their lives, you can begin to understand the potential significance of these results.” Some clinicians are already recommending beetroot juice to men and women with high blood pressure Delgado Spicuzza won the Mid-Atlantic American College of Sports Medicine 2023 Doctoral Student Investigator Award for her presentation on this research in fall of 2023. She said it is gratifying to see this research resonate with other researchers and especially with the women in the study, who seemed to embrace the potential of beetroot juice. “Several of the participants said that they intended to continue consuming beetroot juice after the study concluded,” she said. “There seems to be a real desire on the part of postmenopausal women to support their cardiovascular health without taking additional medications. In part, I believe beets can be a complimentary food to improve blood vessel health in millions of women as they age.” Jigar Gosalia, graduate student in kinesiology at Penn State; Mary Jane De Souza, distinguished professor of kinesiology and physiology at Penn State; Kristina Petersen, associate professor of nutritional sciences at Penn State; Michael Flanagan, doctor of family medicine at Penn State Health; Liezhou Zhong, postdoctoral research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Catherine Bondonno, senior research fellow in the School of Medical and Health Science at Edith Cowan University in Australia; Elmira Alipour, clinical research coordinator at Atrium Health Carolinas Medical Center; Daniel Kim-Shapiro, professor of physics and Harbert Family Distinguished Chair for Excellence in Teaching and Scholarship at Wake Forest University; and Yasina Somani, assistant professor of exercise physiology at the University of Leeds in the United Kingdom, all contributed to this research. The researchers said they are grateful to Cyndi Flanagan and Christa Oelhaf, nurses in the Clinical Research Center, for their contributions to this research. This research was funded by the National Institutes of Health and the Huck Endowment for Nutritional Research in Family and Community Medicine at Penn State College of Medicine and University Park. Journal Frontiers in Nutrition DOI 10.3389/fnut.2024.1359671 To read the original article click here.

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Don’t Ignore Beets’ Essential Health Benefits

The AHA! Team — Wed, 12 Jun 2024 04:31:08 +0000

Dena Schmidt via NaturalHealth365 – Beets may not be high on your list of favorite foods, but word about their health benefits and nutrition is spreading. For instance, a new study published in the European Respiratory Journal found that drinking beetroot juice can significantly lower blood pressure in COPD patients. Another study published in the Hypertension Journal showed that beet juice is as effective as medications for lowering blood pressure and (best of all) without negative side effects. In fact, drinking beet juice – as part of a nitrate-rich diet – has also been linked with increased blood flow to the brain and better cognitive performance, according to a study published in the journal Nitric Oxide. Why beets should be part of your diet From disease prevention to sports performance, the benefits of beets are more than you can imagine. Here are 9 of the most compelling benefits of beet nutrition: 1. Rich in fiber and key nutrients Fiber is linked with gut health and a feeling of satiety that lasts. Beets’ nutrition also includes vitamin C, potassium, folate, and manganese. And, because of their nutrient content – beets can help to support organ, nerve and bone health as well as the immune system. 2. Increased energy and stamina Beets are loaded with healthy carbohydrates for energy. Studies have shown that drinking beet juice prior to a workout can extend an exercise session by 16 percent. As nitrates are turned into nitric oxide, the body’s oxygen “cost” is reduced during physical activity. 3. Regulates blood pressure Beet juice is a potent and effective natural way to lower blood pressure. Just one glass of beet juice drops systolic blood pressure by around 4 to 5 points. This is likely due to its nitric oxide content – which naturally relaxes and dilates the blood vessels, improving the flow of blood and lowering pressure. 4. Reduces inflammation The nutrient betaine in beets is known for protecting proteins, enzymes, and cells from environmental stress. This, in turn, helps to reduce inflammation, improve vascular risk factors, protect internal organs, and enhance internal performance. Of course, reduced inflammation will also provide greater protection against many chronic illnesses, including cancer, heart disease, autoimmune disorders and dementia. 5. Detoxification Beets contain betalin pigments, which aid in detoxification. Broken-down toxins essentially bind to the molecules and can then be excreted. In this way, beets purify both the blood and the liver. 6. Improved cardiovascular health The high fiber content of beets helps balance cholesterol levels by lowering triglycerides and LDL cholesterol while increasing HDL cholesterol. This clears out the arteries and may help reduce the risk of heart attack, stroke, atherosclerosis, and other heart issues. 7. Reduced cancer risk The phytonutrients that give beets and other produce their deep color are associated with antioxidant and anticancer benefits. In fact, research has shown that beetroot extract blocks tumor formation in numerous cancer types. 8. Respiratory issues The high content of vitamin C in beets also makes it effective in combating respiratory problems. It reduces the symptoms of asthma and also reduces the chances of lung issues, including cancer. 9. Eye health The beta-carotene, or vitamin A, in beets, also gives them a protective effect on the eyes. Eating beets lowers your risk of macular degeneration, eye strain, cataracts, and other eye diseases. Clearly, this unassuming root vegetable backs an incredible punch for good health. In addition to eating organic sliced beets and beet greens on salads and on sandwiches, consider also drinking beet juice regularly and mixing concentrated beet powder into smoothies. Sources for this article include: Ersjournals.com AHAJournals.org NIH.gov NIH.gov NIH.gov NIH.gov EurekaSelect.com To read the original article click here.

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Can Beet Greens Really Improve Liver Function by Removing Unwanted Toxins?

AHA Publisher — Fri, 19 Feb 2021 08:00:38 +0000

Karen Sanders via NaturalHealth365 – If you’re trying to alkalize the body and optimize your health – beet greens would be a wise choice. With an earthy bitter taste – these greens have a reputation for helping to regenerate and reactivate red blood cells by supplying oxygen throughout the body. But, most importantly, beet greens can help to detoxify the body, inhibit cancer cell growth and eliminate constipation. The ancient Romans were among the first civilizations to consume beets. Surprisingly enough, they ate the beet greensfor their medicinal value while the roots were discarded. Only many years later did they discovered that the roots were edible and quickly became quite popular – especially (now) in the natural health community. Beet Greens Contain Powerful Compounds That Regenerate Liver Function A 2012 study investigated the liver-protecting action of beet greens in rat liver cultures and rats with hepatoxicity. Test tube studies used an n-butanol fraction of the beet leaves, and the rats were fed at a dose of 50, 100, and 200 mg/kg. Test tube and lab studies both showed significant liver-protecting effects. This study concluded that beet greens have a potent hepatoprotective effect against ethanol-induced hepatic toxicity and may have a great potential role in the management of alcoholic liver disease. In addition, beet greens are also rich in phytochemicals such as betalains – betacyanins (red-violet pigments), betaxanthines (yellow pigments), flavonoids, polyphenols, vitamins, and minerals. According to research, the combination of phyto-pigments and antioxidant effect exerts a significant liver-protecting action. Beet greens provide about 13 mg of the essential amino acid tryptophan in one cup. In addition, tryptophan helps produce the neurotransmitter, serotonin – which regulates mood and sleep cycles in humans. Getting adequate tryptophan in the diet helps prevent mood imbalances and promote healthy sleep cycles, which are important aspects of detoxification. Attention Beet Lovers: Beet Greens Loaded With Nutrients, Plus You Can Enjoy Them in Various Ways Beet greens are in the same plant family as chard and spinach. Just like kale and bok choy, these greens are a great source of mixed carotenoids – lutein and zeaxanthin. A cup of greens provides about 275 micrograms of lutein, 48% of the daily value of vitamin A, 190% of the daily value for vitamin K and 19% of the daily value for vitamin C. Beet greens are easy to prepare, and you can enjoy them raw in salads, juices, or smoothies. For cooking, don’t overdo it – a quick boil or steam, then add some extra virgin olive oil to taste. Another good idea is to combine beet greens with mung beans to make a nutritious salad. Use the greens within 2 -3 days after refrigeration – so use them quickly. Here Is What to Keep in Mind When Choosing and Storing Beet Greens Choose beet greens that are dark, green color with fresh-looking beetroots attached. Wilted or yellowing greens are low in nutrition and should be avoided. Be sure to store greens in large, dry glass containers along with a strip of paper towel to absorb excess moisture or store them away in well-sealed refrigerator vegetable bins. These greens are easily susceptible to wilting – so eat them all within 3-5 days. Never leave leafy greens in plastic produce bags as they will go bad very quickly. As with any leafy green, choose organic whenever possible. Keep in mind, beets – and their greens – contain oxalates. If you have kidney or gall bladder issues – talk to a natural healthcare provider about incorporating dark, leafy green vegetables into your diet. Whenever you think about detoxification – it’s important to be sure that all of your elimination pathways are working properly. A diet rich in greens will help you improve your metabolism and rid the body of unwanted (toxic) substances like heavy metals, excess calcium, and pesticides (to name a few). Don’t wait until something bad happens to you – take good care of yourself and enjoy the rewards of a healthy lifestyle. Sources for this article include: NIH.gov NutritionAdvance.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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