People often ask me, what vegetable should they eat daily? I used to say, organic kale or spinach. Now I tell people to eat beets along with their greens. Eating any form of green vegetables is crucial in any diet, but eating the whole beet plant is a two for one deal. The beet greens are just as edible and highly recommended to eat just like any other green vegetable. According to the whfoods.org, beet greens nutritional intake consist both of fat-soluble vitamins like A and K, as well as water-soluble vitamins like vitamins C and B2. Beet greens are also packed with vital minerals like calcium, copper, magnesium, manganese and potassium. In the phytonutrient category, beet greens show special benefits in the area of carotenoid richness. Beets are also naturally sweet so eating the greens will counter balance the sugar in the beets. Instead of tossing the green tops in the garbage, juice them with the beet or sauté a bunch and serve as a side dish.
Video: How Sugar Beets are Turned into Table Sugar
I recently stumbled upon this study done by researchers at Wake Forest University. According to the study, beets contain a high level of dietary nitrite, when ingested nitrite converts into nitric oxide (NO). Don’t get it confused. Nitrite into Nitric Oxide! So, the NO increases the blood flow and oxygen in the body. With this increase of blood flowing to your brain, your performance may be enhanced. This study is fascinating because they also discovered that drinking a beetroot juice supplement before a workout can make the brain of older people look younger. Whether you’re looking for performance enhancements or a younger brain, it’s definitely worth getting your daily doses of beets in. Another study results were outstanding. Results indicated that beetroot juice given as a single dose or over a few days may improve performance at intermittent, high-intensity efforts with short rest periods.
- Muscle recovery after workouts
- Improved time trial performance
- Decreased cost of work when performing
Thus means you can finish the race or workout feeling less fatigued. Eating beets will increases your body’s endurance. I suggest based off of my research, opt out of the Gatorade and go for beet juice instead. My passion is eating healthy and spreading my knowledge of the importance of eating a nutritional diet, mainly plant-based. It’s been over a year now since I’ve added exercising into my lifestyle. In the beginning, I was exhausted and achy from my workouts. It was difficult to get on a consistent regimen but since I’ve got added beets to my weekly diet, I’ve noticed a positive upward shift in my energy pre and post workouts. I’ve always enjoyed eating and growing beets, and now that I’m working out, I’ve incorporated beets in my daily diet. I juice, shred for salads, or roast in the oven. Beets and their greens are now a staple in my household. If I could only get my two boys to eat it!
Other Health Benefits of Beets
Beets can lower blood pressure; promote eye, respiratory, and bone health; build immunity and increase stamina; and fight premature aging. There’s evidence they may even help prevent cancer. They’re highly nutritious, abundant in phytochemical compounds, low in fat and calories. Beets’ also supports detoxification.
Simple Beet Juice Recipe
- 1 medium beetroot with the greens
- 1/2 peeled lemon
- Small piece of ginger
- 1 cup of spinach
- 1 cucumber
Here a little home video of me picking beets from my garden. I hope I was able to inspire you to start eating beet greens.
Study:Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts
Study: Beetroot juice supplementation reduces the oxygen cost of exercise without improving mitochondrial efficiency: but how?
Study:The Potential Benefits of Red Beetroot Supplementation in Health and Disease
Study:Effects of Beetroot Juice on Recovery of Muscle Function and Performance between Bouts of Repeated Sprint Exercise
Beet Greens –whfoods.com