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BEETROOT Benefits

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Heart health and blood pressure:
A 2008 study published in Hypertension examined the effects of ingesting 500mls of beetroot juice in healthy volunteers and found that blood pressure was significantly lowered after ingestion. Researchers hypothesized this was likely due to the high nitrate levels contained in beet juice and that the high nitrate vegetables could prove to be a low cost and effective way to treat cardiovascular conditions and blood pressure.

- Diabetes:
Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.
However, a meta-analysis suggests that the benefits of alpha-lipoic acid for symptomatic peripheral neuropathy may be restricted to intravenous consumption of the acid; the authors conclude that "it is unclear if the significant improvements seen after 3-5 weeks of oral administration at a dosage of >600 mg/day are clinically 
relevant.

 - Digestion and regularity:
Because of its high fiber content, beetroot helps to prevent constipation and promote regularity for a healthy digestive tract.

- Inflammation:
Choline is a very important and versatile nutrient in beetroot that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in thetransmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

- Exercise and athletic performance:
Beetroot juice supplementation has been shown to improve muscle oxygenation during exercise, suggesting that increased dietary nitrate intake has the potential to enhance exercise tolerance during long-term endurance exercise. Quality of life for those with cardiovascular, respiratory, or metabolic diseases, who find the activities of daily living physically difficult because of lack of oxygenation, could be improved.
Beetroot juice improved performance by 2.8% (11 seconds) in a 4-km bicycle time trial and by 2.7% (45 seconds) in 16.1-km time trial.Image result for beetroot benefits
                                        

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