Vegetable of the Month
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Beets
After years of being relegated to the recesses of the salad bar buffet next to the shredded cheese and buttered croutons, beets are enjoying their much-deserved place at the center stage of a healthy diet. They're not only chock-full of essential everyday nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium, these ruby gems also are a goldmine of health-boosting nutrients that you may not get anywhere else. Here are some great—and surprising—things that happen to your body when you eat beets. Blood pressure improves - Beets are rich in nitrates, which the body converts to nitric oxide—a compound that relaxes and dilates blood vessels, turning them into superhighways for your nutrient- and oxygen-rich blood. That means better circulation, and possibly lower blood pressure. Your brain may work better - Nitric oxide relaxes and dilates your blood vessels, which in turn increases blood flow to the brain—which could bring on better brain function. That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity. Your liver will be lighter - Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can lighten its load with a daily serving of beets. Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. You may be better at fighting chronic diseases - Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter. You become regular - One way to beat irregularity and constipation is by eating fiber-rich foods like beets. One cup of beets delivers about 4 grams of dietary fiber, particularly insoluble fiber, which helps reduce the risk of constipation, hemorrhoids, and diverticulitis. The betaine found in beets has also been shown to improve digestion. Just take note, your pee isn’t the only thing beets turn pink. Don’t be alarmed if you see crimson-colored stools 24 to 72 hours following a meal heavy in beets. Your liver will be lighter - Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can lighten its load with a daily serving of beets. Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. You may improve your stamina - Lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance. |
Roasted Beets
- Preheat oven to 375 degrees.
- Coat beets lightly with oil, thyme, salt, and pepper.
- Wrap beets in foil, place on baking sheet, and roast in oven until cooked through, 45-60 minutes.
- Remove from oven and let cool for 10 minutes, and then peel and slice.
Easy-Peasy...
- Preheat oven to 375 degrees.
- Coat beets lightly with oil, thyme, salt, and pepper.
- Wrap beets in foil, place on baking sheet, and roast in oven until cooked through, 45-60 minutes.
- Remove from oven and let cool for 10 minutes, and then peel and slice.
Easy-Peasy...
