Smoked beets, also known as beetroots, are a versatile and vibrant vegetable that can add a pop of color and flavor to your plate. They are often referred to as a superfood due to their rich nutritional profile and numerous health benefits. Whether you enjoy them raw, juiced, roasted, or smoked, beets can be a delicious and nutritious addition to your diet. In this article, we will explore the amazing benefits of smoked beets for your health.
Nutrient-Rich and Low in Calories
Beets are packed with essential vitamins, minerals, and plant compounds, making them a nutrient powerhouse. Despite their nutritional density, beets are low in calories and fat. A 5-ounce serving of boiled beetroot contains:
- Calories: 44
- Protein: 7 grams
- Fat: 0.2 grams
- Carbs: 10 grams
- Fiber: 2 grams
- Folate: 20% of the Daily Value (DV)
- Manganese: 14% of the DV
- Copper: 8% of the DV
- Potassium: 7% of the DV
- Magnesium: 6% of the DV
- Vitamin C: 4% of the DV
- Vitamin B6: 4% of the DV
- Iron: 4% of the DV
Beets are particularly rich in folate, which plays a key role in growth, development, and heart health. They are also a good source of manganese and copper, important minerals required for various bodily functions.
Lower Blood Pressure and Heart Health
Studies have shown that beets can help lower blood pressure levels, which is a major risk factor for heart disease. The high concentration of nitrates in beets is responsible for this effect. When consumed, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and decreases blood pressure. Regular consumption of beets may reduce the risk of heart disease and stroke.
Enhanced Athletic Performance
Beets contain dietary nitrates that can improve athletic performance by enhancing endurance, boosting cardiorespiratory performance, and increasing oxygen use. Consuming beetroot juice or beets a few hours before training or competing can maximize their potential benefits. These performance-enhancing effects are attributed to the improved efficiency of mitochondria, which produce energy in your cells.
Anti-Inflammatory Properties
Beets contain pigments called betalains, which possess anti-inflammatory properties. Chronic inflammation is associated with various health conditions, including obesity, heart disease, liver disease, and cancer. Consuming beets may help reduce inflammation and lower the risk of these conditions.
Brain Health
The nitrates in beets can increase blood flow to the brain, improving cognitive function and promoting brain health. They have been shown to improve blood flow to the frontal lobe of the brain, which is responsible for higher-level thinking and decision making. While more research is needed in this area, beets have the potential to reduce the risk of neurodegenerative disorders like dementia.
Potential Anti-Cancer Properties
Beetroot contains compounds with cancer-fighting properties, such as betaine, ferulic acid, rutin, kaempferol, and caffeic acid. Although more research is needed, studies have shown that beetroot extract can slow the growth of cancer cells. Higher blood levels of betaine, found in beets, have also been associated with a lower risk of developing cancer.
Balances Energy Intake and Supports Weight Loss
Beets are low in calories and fat but high in water content, making them a great addition to a balanced diet. They also contain moderate amounts of protein and fiber, which can help you achieve and maintain a healthy weight. The fiber in beets supports digestive health, decreases appetite, and promotes feelings of fullness, reducing overall calorie intake.
Easy to Incorporate into Your Diet
Beets are not only nutritious but also delicious and easy to use in various recipes. You can juice, roast, steam, pickle, or enjoy them raw. Including beets in your diet can help you increase your intake of fruits and vegetables, improving the overall quality of your diet.
Can you eat beets every day?
Eating a small amount of beetroot every day is unlikely to do any harm. However, a high intake of beets could lead to low blood pressure, discolored urine and feces, and digestive problems for individuals with sensitivities to the nutrients. It is best to follow a varied diet and consult with a doctor before making significant dietary changes.
Are beets considered a superfood?
Beets are often referred to as a superfood due to their rich nutrient content. They are packed with essential vitamins, minerals, and antioxidants that can benefit your health.
Do beets have anti-inflammatory properties?
Yes, beets contain betalains, natural compounds with antioxidant and anti-inflammatory properties. These compounds may help reduce inflammation in the body, which is associated with various chronic diseases.
Can beets boost sexual health?
Beets contain nitrates that can improve the body's nitric oxide production. Nitric oxide is necessary for opening blood vessels, which is important for sexual function. While there is no scientific evidence to confirm this, beets may be beneficial for individuals with erectile dysfunction.
Are beets good for people with diabetes?
Beets can be included in a balanced diet for individuals with diabetes. However, it is important to monitor blood sugar levels and consult with a healthcare professional for personalized advice.
In conclusion, smoked beets offer numerous health benefits, including being nutrient-rich, supporting heart health, enhancing athletic performance, reducing inflammation, promoting brain health, potentially fighting cancer, supporting weight loss, and being easy to incorporate into your diet. Adding smoked beets to your meals can be a delicious and nutritious way to improve your overall health and well-being.
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