This heart healthy, anti-inflammatory vegetable is the star of our Beetroot Smoothie. See all the health benefits of beetroot below. This recipe makes about 1 liter so 5 servings of 200ml each.
150 gram beetroot (peeled)
115 gram green apple (1)
1 carrot (80gram)
75gram rolled oats
450 ml water
75 gram cucumber
22 gram ginger
20 gram turmeric
Pinch black pepper
4 gram cinnamon
5 dates (pitted)
- mix water and oats blend and let soak for 10 minutes
- blend all together
- Can drink immediately or cooled down
Appreciation of the beet’s medicinal properties dates back to the ancient Romans, who used it to treat constipation, improve circulation, fight fevers and even considered it an aphrodisiac.
Benefits of Beetroot
- Lowers Blood Pressure: Beetroot contains nitrates, which the body converts to nitric oxide. Nitric oxide helps relax and widen blood vessels, leading to lower blood pressure. A 2024 review suggests that a daily intake of between 200 and 800 ml of beetroot juice may lower blood pressure in people with hypertension.
- Improves Athletic Performance: Beetroot juice, rich in nitrates, can improve blood flow and oxygen delivery to muscles, potentially enhancing exercise performance and endurance. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
- Supports Heart Health: The nitrates in beetroot can contribute to improved blood flow and reduced blood pressure, both beneficial for heart health
- Promotes Brain Health: Nitrates in beetroot may improve blood flow to the brain, potentially enhancing cognitive function and memory
- Anti-inflammatory Properties: Beetroot contains betalains, antioxidants that may help reduce inflammation in the body.
- Preventing Anemia: Beetroots contain iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. A cup of beet juice contains 1.41 mg of iron, which is around 8% of the current recommended daily value of iron
- Rich in Nutrients: Beetroot is a good source of vitamins and minerals like folate, potassium, manganese, and vitamin C, which are essential for various bodily functions. Beets are low in fat and high in fiber. Half a cup of boiled beets contains 0.15 grams of fat and 1.7 grams of fiber, Beet juice contains the following nutrients per one cup or 248 grams (g): 62 calories 1.79 g protein 0.15 g fat 14.7 g carbohydrates 2.7 g fiber 1.4 milligrams (mg) iron 25 mg magnesium 317 mg potassium 0.5 mg zinc 6 mg vitamin C 65 micrograms (mcg) folate Also contains Vitamin K
- Aids Digestion: Beetroot is a good source of fiber, which can promote healthy digestion, regularity, and a healthy gut
- May Have Anti-Cancer Properties: Some studies suggest that beetroot’s antioxidants may have anti-cancer properties, though more research is needed.
- May Improve Liver Health: Beetroot consumption may help prevent or reduce fatty deposits in the liver.
Potential Risks:
- Beeturia: Beetroot contains pigments that can temporarily turn urine and feces pink or red, which is harmless but can be alarming.
- Kidney Stones: Beetroots contain oxalates, which can contribute to kidney stone formation in susceptible individuals.
- Digestive Issues: Beetroots are high in FODMAPs, which can cause digestive problems like bloating or gas in some people with IBS. FODMAPs are a group of short-chain carbohydrates (sugars) that are poorly absorbed in the small intestine and can cause digestive distress in some individuals. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols
- Low Blood Pressure: Beetroot can lower blood pressure, which may be a concern for those with existing low blood pressure or those taking blood pressure medication
Resources:
- https://www.medicalnewstoday.com/articles/324898#blood-pressure
- https://www.healthline.com/nutrition/benefits-of-beets#:~:text=Beets%20are%20particularly%20rich%20in%20folate%2C%20a,development%2C%20and%20heart%20health%20(%202%20).&text=They%20can%20support%20the%20health%20of%20your,possibly%20slow%20the%20growth%20of%20cancer%20cells.
- https://www.healthline.com/nutrition/foods/beetroot#:~:text=Packed%20with%20essential%20nutrients%2C%20beetroots,pressure%2C%20and%20increased%20exercise%20performance.
- https://www.healthline.com/nutrition/benefits-of-beets#:~:text=Beets%20are%20particularly%20rich%20in%20folate%2C%20a,development%2C%20and%20heart%20health%20(%202%20).&text=They%20can%20support%20the%20health%20of%20your,possibly%20slow%20the%20growth%20of%20cancer%20cells.
- https://www.medicalnewstoday.com/articles/324898#:~:text=Beetroots%20are%20a%20healthful%20addition,more%20beetroot%20to%20their%20diet.
- https://www.pushdoctor.co.uk/nutrition-advice/health-benefits-of-beetroot
- https://www.healthline.com/nutrition/benefits-of-beets#:~:text=Beets%20are%20particularly%20rich%20in%20folate%2C%20a,development%2C%20and%20heart%20health%20(%202%20).&text=They%20can%20support%20the%20health%20of%20your,possibly%20slow%20the%20growth%20of%20cancer%20cells.
- https://www.healthline.com/nutrition/foods/beetroot#:~:text=Packed%20with%20essential%20nutrients%2C%20beetroots,pressure%2C%20and%20increased%20exercise%20performance.
- https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-beetroot
- http://www.webmd.com/diet/health-benefits-beetroot#:~:text=Packed%20with%20nutrition%2C%20beets%20have,prevention%2C%20and%20lower%20blood%20pressure.
- http://www.webmd.com/diet/health-benefits-beetroot#:~:text=Packed%20with%20nutrition%2C%20beets%20have,prevention%2C%20and%20lower%20blood%20pressure.
- https://www.medicalnewstoday.com/articles/324898#:~:text=Beetroots%20are%20a%20healthful%20addition,more%20beetroot%20to%20their%20diet.
- https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet#:~:text=FODMAP%20is%20an%20acronym%20for,to%20limit%20in%20the%20future.
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know#:~:text=What%20is%20FODMAP?,Gas%20and%20flatulence
- https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2023/12/Low-FODMAP-Diet-and-Instructions-2023.pdf
- https://www.medicalnewstoday.com/articles/288229#:~:text=Is%20there%20a%20downside%20to,may%20offer%20these%20same%20benefits.
- Photo’s by: Living Nature HD Photography
I Love the taste and the benefits are astonishing