Beets help to lower blood pressure

Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world and should not be overlooked as you try to eat all colors of the rainbow and want to increase your Nitric Oxide production. 

Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. 

What’s more, they are delicious and easy to add to your diet. 

Here is a list of some important health benefits of beets, all supported by science. 

• Beets are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need: Lots of fiber, Vit C, Folate, B6, Magnesium (a much missed mineral), Potassium, Phosphorous, Manganese and Iron.. 

• Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits to build nitric oxide gas; the natural blood vasodilator.

• Beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours.

• Beets are often used by athletes to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.

• Beets contain pigments called betalains, which may possess a number of anti-inflammatory properties which may help to reduce pain and discomfort associated with over exertion.

• Beets are high in fibre which improves digestive health, lowers cholesterol and promotes good intestinal flora.

• Beets aid in blood flow and oxygen to the brain.

• Beets have several nutritional properties that support weight loss. They are low in calories and high in water and fiber.

• Beets, while earthy tasting ,can be deliciously sweet in a juice or roasted or in a soup.

  Choose beets that are heavy for their size with fresh, un-wilted green leafy tops still attached. Use the greens in salads et al.

  Here is my favourite Beet Soup recipe.

  Ingredients

• Sweet potato – For a creamy texture.

• Ginger – Because who can’t resist that zest and spiciness.

• Garlic & Onions – For richness and depth of flavor.

• Vegetable Broth – You can make this soup as thick or thin as you’d like.

• Salt and Pepper – a little sprinkle of seasoning.

  1. Cook the onion in a large stock pan over medium high heat with avocado oil for about 3-4 minutes.

  2. Add the garlic, ginger, salt, and pepper and cook for 1-2 additional minutes.

  3. Add the diced beets, sweet potato and vegetable broth into the pot. Turn the heat to high and bring it to a boil. Then, reduce the heat to low, cover the pot and let it simmer for about 15-20 minutes or until the beet is fork tender.

  4. Transfer the soup into a high powered blender (I always recommend my favorite Vitamix) and blend for one minute, until it’s smooth and creamy.

  5. Garnish with fresh parsley, sour cream, and black sesame seeds. Serve!

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."