The high levels of fiber, vitamins and minerals contained in beets make it a very interesting vegetable on a nutritional level.
Although I do not share the meaning or use of the term "superfood" (and every time I hear it, a fruit with a Superman cape comes to mind, let it be said), the reality is that there are certain types of food that, at the level nutritional and based on objective scientific studies, they have been shown to be pleasantly beneficial to health and should be taken into account for this reason. However, we must not fall into the error of overvaluing these foods, nor their benefits, and much put the prefix "super"; not appropriate.
Among these foods whose health benefits make them stand out and be the focus of various studies we have, among others, beets, a vegetable whose nutritional profile makes it striking by containing significant amounts of fiber, vitamin C, magnesium and acid folic. On the other hand, and according to some studies, beets have been shown to collaborate and help improve physical and sexual health. Today we will review 6 studies on beets.
Beets and weight loss
Due to its lack of fat and its significant amount of dietary fiber, beetroot contributes to good intestinal function and the reduction of blood cholesterol. For its part, magnesium contributes to the proper functioning of nerves and muscles, something that can indirectly help in weight loss.
According to a study published in 2011, precisely magnesium (although in that case it was in the form of supplements) was shown to increase the levels of testosterone in the men participating in it, a hormone that in turn promotes the loss of adipose tissue (fat) and increases muscle mass.
Finally, beets also contain other types of nutrients called betalains -betanin and vulgaxanthin-, which have shown some antioxidant power.
Beets and increased strength
If our goal is to increase body strength, apart from going to the gym or doing a series of strength exercises at home or outdoors, we must also take into account the need for a good basic diet. Among other necessary nutrients in this diet, it is a good idea to include beets.
According to a study published in the Journal of Applied Physiology, drinking beet juice before exercising can contribute to increasing body strength by up to 16%. According to the researchers responsible for this study, this increase in strength is due to the nitrate contained in beets, which is converted in the body into nitric oxide, thus reducing the need for oxygen in low intensity exercises while improving exercise resistance in high intensity exercises.
Beets and digestion
Again, remembering its high fiber content, beets have also been linked to an improvement in digestion thanks to the stimulation of the intestinal nervous system. On average, for every 100 g of beets there are 3.1 g of fiber, which makes this vegetable a good source of fiber.
Beets and blood pressure
Although at the dietary level there are various ways to correctly control blood pressure (reducing the consumption of stimulants such as theine or caffeine, reducing the consumption of salt and controlling the general body weight), some foods have collaborated in actively reducing this health parameter.
According to a study published in Nutrition, beet juice is also capable of significantly reducing blood pressure in men (although not in women). In this case, taking around 0.5 L of beet juice (three-quarters of beets and a quarter of apple juice), reduced systolic blood pressure (or "high pressure") after the passage of six hours, although in a very insignificant way.
However, when only the men participating in the study were specifically analyzed, a reduction of about 4.7 points of reduction in blood pressure was confirmed overall.
The theory that the researchers use is, again, the nitrate content of beets, which could produce healthy effects at the cardiovascular level by converting into nitric oxide at the body level.
Beets and cancer prevention
Although it is a controversial topic and a lot of research is still needed on it, some studies in animals and also in humans give beets some "protective" power against cancer. But, again, I repeat that these are controversial results and which should not yet be taken into account.
On the one hand, a study carried out in animals and published last year 2013 concluded that beet extract added to the water of animals could reduce the size of multiple tumours.
On the other hand, another study published in the Australian International Clinical Nutrition Review stated that a 50-year-old man, after suffering a lung tumor and consuming beets, achieved total remission of the same tumor in six weeks and managed to regain body weight in just four months. As can be seen, this is a more than controversial study and only with a single individual, something that is very insignificant at a scientific level, so the recommendation to consume beets to prevent cancer is, at the moment, very questionable.
Beets and brain health
Finally, beets have also been shown to help improve brain health by slowing down the progression of dementia (such as Alzheimer's disease).
Thus, according to a study published in 2010, taking beet juice (due to its high number of nitrates) would increase cerebral blood flow, thus avoiding degeneration related to dementia and other cognitive disorders.
On the other hand, this time in animals, another study stated that the folic acid contained in this vegetable can help protect against the damage caused by Alzheimer's disease. Specifically, dietary folic acid supplementation would have been shown to protect against the loss of brain cells in the hippocampus, the area of the brain related to memory and learning. According to the researchers, folic acid would help repair nerve cells whose DNA has been damaged.
Conclusion
In conclusion, we must remember that "superfoods" do not exist, and that no type of food is capable of replacing a drug, if it is necessary for whatever reason. Again, we repeat, it is true that there are many very interesting foods at a nutritional level (such as beets), and that many studies affirm this. However, they are just that, interesting at a nutritional level and beneficial at the level of general health, but miracles do not exist.
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