Why is beetroot good for the heart?

Research funded by the British Heart Foundation and presented to the British Heart Association shows how beets can reduce harmful inflammation in people with coronary heart disease.^first

There is much to be said about this humble red root. Archaeological evidence that beets were part of the diet dates back to the Third Dynasty, and Greek records show that beets were grown around 300 BC.² Originally, turnip greens were prized as a food rather than a fibrous root.³

The ancient Romans, Greeks, and Italians believed that beats were an aphrodisiac.⁴ The roots were sometimes used medicinally but were not consumed as often until 1542. This plant is easy to grow and whether juiced, cooked, pickled or fermented, beets have numerous benefits. beneficial for health.

Despite being packed with nutrients, up to 8% of each beetroot is simple sugar.⁵ so people who are struggling with insulin resistance should participate carefully. In 1747, a chemist discovered how to extract sucrose from sugar beets, leading to the development of the beet sugar industry, which used less resources than sugar cane.⁶

Beetroot juice may protect heart health

Research presented at the British Heart Association conference in Manchester shows that just one glass of beetroot juice a day can help reduce harmful inflammation in people with coronary heart disease.⁷

According to CDC,⁸ Heart disease remains the leading cause of death in the US, and coronary heart disease is the most common, killing 360,900 people in 2019. Nearly 20% of coronary heart disease deaths occur in adults under 65 years old.

The team involved 114 healthy participants to test the theory that beetroot juice could help reduce inflammation in the endothelium and speed healing.⁹ They divided the group into two. A group of 78 participants received the typhoid vaccine. This temporarily increases blood vessel inflammation. The researchers triggered a local inflammatory response in the skin in the final 36 participants.

Half of each group drank 140 milliliters (about 5 ounces) of beetroot juice each morning with high nitrate content while the other half drank the same amount of nitrate-free beetroot juice. The researchers tested blood, urine and saliva for biomarkers of nitric oxide and found that those who drank nitrate-rich beetroot juice had higher levels.

In the group that received the typhoid vaccine, the researchers noted that endothelial function was restored, which is lost in the inflammatory response. They also found that people with blisters healed faster than those who drank beet juice without nitrates. The Guardian reported:^ten

“The researchers believe that increased levels of nitric oxide helped accelerate the rate at which volunteers were able to recover from inflammation by switching key immune cells from an inflammation-promoting state to one that promotes inflammation. more anti-inflammatory state.”

Researchers from Queen Mary University of London led the study. Dr Asad Shabbir, clinical research fellow at the University, spoke to a reporter for The Guardian about the results.¹¹

“Inflammation is important to protect the body from injury and infection. However, in people with coronary heart disease, persistent inflammation can worsen the blood vessels, making their condition worse and increasing their risk of having a heart attack. Our research suggests that a daily glass of beetroot juice may be a way to introduce inorganic nitrates into our diets to help disrupt harmful inflammation.”

Watermelon is another summer delicacy that can increase nitric oxide production. However, watermelon is also high in starch, and regularly consuming large amounts can exacerbate insulin resistance and increase the risk of heart disease.

Research^twelfth followed men in their 40s to mid-50s for more than 12 years and found carotenoid antioxidants present in watermelon^13,14 its pink color – lycopene – reduces the risk of stroke in the group Watermelon is rich in l-citrulline,¹⁵ is a precursor of L-arginine and a substrate for a nitric oxide synthesis in the production of nitric oxide.¹⁶

Another study¹⁷ showed that taking 2 grams of fresh garlic can increase the concentration of nitric oxide in the blood plasma. Nitric oxide has long been known as a potent vasodilator^18,19,20 promotes healthy blood flow to efficiently deliver oxygen to your tissues and organs. It also helps to remove waste products and carbon dioxide.

By relaxing and dilating your blood vessels, nitric oxide improves blood flow and lowers blood pressure. In conventional medicine, nitrates are used to treat angina and congestive heart failure.²¹ Research shows that a daily glass of beetroot juice can lower blood pressure.^22,23

In addition, it improves your brain’s neuroplasticity by participating in the expression of brain-derived neurotrophic factor (BDNF) and is required for the activation of BDNF receptors.²⁴ Beetroot juice increased tissue oxygenation, blood flow and brain neuroplasticity in one study²⁵ published in The Journals of Gerontology in a group of 26 middle-aged men and women diagnosed with high blood pressure.

Beetroot improves lung efficiency and athletic performance

In this short video,²⁶ Dr. Michael Greger discusses the top 10 common sources of natural nitrates. He compared the milligrams (mg) of nitrates per 100 grams (g) of food and found that beets barely made it into the top 10 at 110 mg per 100 g of beets. However, raw beet juice concentrate has 279 mg of nitrate. This puts it at number 3 behind rhubarb with 281 and arugula with a whopping 480 milligrams of nitrate.

Previous research²⁷ have shown that nitrates can help improve muscle function, likely by optimizing how muscles use calcium. An animal study²⁸ Divide the mice into two groups. The mice were 24 months old, which equates to about 70 years in humans.

One group was given water with sodium nitrate for 14 days and the other group was given plain water. At the end of 14 days, the researchers measured the isostatic force and peak capacity of the diaphragm and found that both measures were significantly increased in the rats taking nitrates. This increase in force and strength improves the contraction of the diaphragm, which can improve lung function and breathing rate.

This can help the elderly to purify their lungs more effectively, which in turn may reduce the risk of developing infections. Nitrates have also been shown to help improve oxygen uptake by dilating blood vessels. This improves oxygen delivery to muscles and other cells.

The improved oxygen delivery may be a factor in how nitrates can improve athletic performance. A documentary review²⁹ examined the effects that beetroot juice supplementation had on cardiovascular endurance in athletes. They selected 23 studies for analysis and found that beetroot juice improved cardiovascular endurance by increasing efficiency and duration of burnout at submaximal intensity and possibly improved performance. at the anaerobic threshold.

The researchers hypothesized that beetroot juice might reduce exercise impairment “hypoxia on cardiovascular endurance in athletes” and “maybe the effect of supplemental beet juice may be affected by interactions with other supplements such as caffeine.”³⁰

Beets pack a powerful nutritional punch

In addition to nitrates, 100 g of beets have only 43 calories. According to the United States Department of Agriculture,^{thirty first} Other nutritional values ​​found in beets include:

Beats also contains a phytonutrient called betalains. This compound gives them their reddish-purple color and helps reduce inflammation and fight cell damage in the body. According to one study,³² The antioxidant capacity of beetroot correlates with betalain content.

Betalains³³ It also has anti-inflammatory, anti-cancer and anti-hepatitis properties, and has been shown to improve cognitive decline. Phytonutrients have demonstrated antimalarial and antibacterial effects, and studies have confirmed phytonutrients can lower blood sugar without weight loss or liver failure.

The phytonutrients that give beets their color can also add red to your bowel movements and urine.³⁴ Holistic Nutritionist Joy McCarthy³⁵ suggests using it as a simple way to tell how long food has passed through your digestive system because beets add red color to your bowel movements.

Beets are also high in oxalic acid. Consuming too many foods high in oxalic acid can lead to the development of calcium oxalate kidney stones.³⁶ If you are prone to kidney stones or have had calcium oxalate stones, your doctor may recommend that you avoid foods rich in oxalates.

These include dark green vegetables (especially spinach and Swiss chard), bran, rhubarb, beets and beets, chocolate, nuts (especially almonds, cashews, and cashews). peanuts) and nut butter.^37,38 Increasing calcium in your diet may seem counterintuitive, considering how calcium is the largest component of these stones.

However, the answer to this paradox is that a diet high in calcium actually blocks a chemical action that causes stone formation. Cleveland Clinic explains:³⁹

“Low amounts of calcium in your diet increase your chances of forming calcium oxalate kidney stones… [C]alcium binds to oxalate in the gut. A diet rich in calcium helps to reduce the amount of oxalate absorbed by the body, so stones are less likely to form. “

More foods with cardioprotective properties

Cruciferous vegetables also affect your heart health. These vegetables are widely recognized for their anti-cancer benefits, such as broccoli, cabbage, cauliflower and Brussels sprouts. Research⁴⁰ looked at the impact of vegetable intake on carotid artery measures, which are markers of arterial health.

They found that people who ate the most cruciferous vegetables had healthier carotid arteries than those who ate the least. Narrowed hard arteries restrict blood flow and can lead to heart attacks and strokes. The researchers found that on average, people who ate at least three servings of cruciferous vegetables per day had thinner (healthier) carotid artery walls than those who ate two or less servings per day.

Fiber⁴¹ and healthy bacteria found in traditionally fermented and cultured foods can also benefit your heart. Sauerkraut is rich in proven probiotics⁴² to reduce inflammation, promote good health, improve high blood pressure, lower triglyceride levels and maintain healthy cholesterol levels. Each of these factors is beneficial for your heart and heart health.

Magnesium is also important for heart health and many people are deficient. More than 300 enzymes rely on magnesium for proper function and it is necessary for a wide range of biochemical processes.⁴³ The best way to get a healthy dose of magnesium is to make sure you’re eating plenty of dark green leafy vegetables. Foods that contain the most magnesium include:⁴⁴

Finally, consider including onions in your nutrition plan. They contain a lot of quercetin⁴⁵ Helps fight inflammation and boosts immune function.^{forty six} A 2016 meta-analysis⁴⁷ showed that quercetin effectively reduced blood pressure at a dose of about 500 mg per day. Other studies have shown that it helps reduce the risk of atherosclerosis.⁴⁸

The best way to maximize your health benefits is to eat a variety of vegetables daily. Make sure to include green leafy vegetables rich in nitrates, cruciferous vegetables, onions and some homemade sauerkraut.

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