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The Many Health Benefits of BeetsBeet Root and Greens are a Dietary Aid in Preventing Health Problems
Root vegetable found to lower cholesterol and blood pressure. Beets also protect against birth defects, cognitive disorders such as Alzheimer's, osteoporosis and cancer.
Folate, nitrates, magnesium and antioxidants in beet juice, beet fiber and beet greens have been shown to aid in disease prevention and control. Beets and Blood PressureA recent study has linked consumption of beet juice with the lowering of blood pressure. The study suggests that the nitrates in beet juice, converted by saliva, are converted to nitrites in the digestive process. While the study only involved beet juice, researchers suggest that other vegetables high in nitrates may produce similar improvements in hypertension cases. Beet Fiber and High CholesterolStudies have also shown that beet fiber is effective in lower LDL and total serum cholesterol levels. Triglycerides were also reduced. In this case the researchers postulated that folate, or naturally occurring Vitamin B, was the key. Colon and Stomach Cancer PreventionThe red pigment in beets raises antioxidant enzyme levels in the liver and may promote detoxification in the intestines, blood and liver. Colon cancer research has also shown that consumption of beet fiber may increase colonic CD8 cells, which detect and remove abnormal cells. Beet juice also inhibited the production of nitrosamines from foods containing nitrates in stomach cancer patients. For beets to be most useful in cancer prevention they should be taken uncooked or very lightly cooked as heat reduces their anti-cancer properties. Preventing Birth DefectsFolate is considered an important aid in maintaining a healthy pregnancy. It is critical at times of rapid cell development as it is necessary for creating DNA and RNA. The high level of folate (up to 136 grams per cup) in beets makes them a valuable food for pregnancy. Spina bifida and anencephaly are two birth defects which may be prevented by the consumption of folate rich foods. Beets and Osteoporosis PreventionMagnesium is an important mineral in healthy bone production and maintenance. Without appropriate levels of magnesium, calcium cannot be utilized effectively. Beet root is high in magnesium, making it a good vegetable for women concerned with preventing osteoporosis. A word of caution, beet greens, are high in oxalic acid, which interferes with calcium metabolism so the greens should not be consumed in any significant quantities by osteoporosis sufferers. Cognitive DisordersAlzheimer’s disease and senile dementia are two types of cognitive disorders. Antioxidants have been shown to be useful in the prevention of these cognitive problems. Dark skinned vegetables such as beets are high in those antioxidants known to lower the levels of free radicals in the body which are, in part, responsible for cell damage in the brain as well as other parts of the body. While all of this information about the value of beets may lead some to consider it to be the next new superfood, it is important to keep some perspective. Many other fresh fruits and vegetables have similar properties so it makes sense to include a variety of these foods in the diet to maintain optimum health.
The copyright of the article The Many Health Benefits of Beets in Holistic Nutrition is owned by Dawn M. Smith. Permission to republish The Many Health Benefits of Beets in print or online must be granted by the author in writing.
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