Top 10 health benefits of beetroot according to sabi pipo
Sabi pipo say one of di powers of beetroot na say e dey rich in nitrates.
Wen we digest food or drink wey dey rich in nitrate, nitric oxide dey dey produced, wey dey known to cause di blood vessels to widen. Sabi pipo believe say dis fit lead to some health benefits.
One study find say a daily dose of beetroot juice fit get a significant effect on blood pressure. Di study find say just a few weeks of eating some beets a day lead to a fall in average blood pressure of about 5 millimetres of mercury, if maintained, e dey enough to reduce di risk of stroke and heart attack by 10% .
Studies don also find say beetroot fit get effect on blood pressure within a few hours of intake.
Prof Andy Jones, Professor of Applied Physiology from di University of Exeter wey spend years investigating di effects of beetroot on sport performance explain how di nitrates inside beetroot improve dey improve di blood flow to our lungs and muscles, resulting in a faster delivery of oxygen.
"Di potential dey for di muscle to dey receive more oxygen and to distribute dat oxygen within imsef more effectively because of di effects of nitric oxide", e tok. Not only dis, dem dey help you make more efficient use of oxygen during exercise, so you fit work harder, without feeling di strain.
Wetin be beetroot?
E belong to di same family as chard and spinach, pesin fit eat both di leaves and root of beetroot fit dey eaten – di leaves get bitter taste whereas di root dey sweet.
Although dem dey available all year round, beets dey di sweetest and most tender during dia peak season, wey for kontri like UK na from June to October.
While varieties like white and yellow beets dey make pretty dishes, only red beets get cancer-fighting compound betacyanin.
How much I fit dey eat?
Prof Jones bin advise say two-three medium beetroots, or one shot of beetroot juice, na all you need to see positive effects. Getting about 6 to 10 millimoles of nitrate a day na wetin dey important.
E advise to dey keep steady intake of nitrates every day and every week for long term benefit.
Researchers from Barts and The London School of Medicine and Dentistry say to drink one cup of beetroot juice fit lower blood pressure.
"If you dey drink 250ml (8oz) e go cut high blood pressure readings by 10mm of mercury (mmHg)."
One study of 15 patients, bring some into di normal range, di journal Hypertension, external bin report.
Afta three to six hours, dem detect di effect one day later.
But di researchers, from Barts and The London School of Medicine and Dentistry, wey study beetroot blood pressure lowering effects for years, also warn say more work still dey needed.
And dem warn say to dey drink beetroot juice fit get one unexpected consequence - e fit turn your urine pink.
Nitrate dey naturally inside soil, wia big vegetables dey take am in through roots to help dem grow.
Researcher Dr Amrita Ahluwalia tok: "We dey surprised by how little nitrate dey needed to see dat kind large effect.
"Our hope na say to increase one intake of vegetables wit high dietary nitrate content, like green leafy vegetables or beetroot, fit be lifestyle approach wey pesin fit easily employ to improve cardiovascular health."
Prof Peter Weissberg, medical director for di British Heart Foundation, wey bin fund di research, tok say: "e dey support current advice say make we all dey eat plenty of green vegetables.
"But we need larger studies in patients to determine if nitrate-rich vegetables dey effective to lower blood pressure over di long term."
Also, di nitrates dey water-soluble though, so you need dey careful wen you dey boiling beets. To boil your beets go allow nitrates to come out into di cooking liquid, so you no go get as many benefits.
Sabi pipo say if you really wan get di most out of dis vegetable e fit be best to buy am raw and bake am, or drink di juice!
Top 10 health benefits of beetroot
1. E dey rich in protective antioxidants
Red beetroots dey ranked as one of di 10 most potent antioxidant vegetables. Dis mean say dem dey help di body combat di damaging effects of di process weyndem call oxidation.
Di plant compounds wey dey responsible for di root purple-crimson colour, anthocyanins, don show to get high anti-oxidant and anti-inflammatory capabilities.
2. E fit get anti-cancer properties.
Betacyanin, di powerful plant pigment wey dey give beetroot im rich colour, also dey help suppress di development of some types of cancer, including bladder cancer. Beetroot contain oda potential cancer-fighting compounds including ferric acid, ruin and kaempferol.
3. E fit get anti-inflammatory properties.
Some research suggests say betalains, di family of natural colour pigments wey betacyanin belong to, fit help reduce di symptoms and markers of inflammation. Dis include potentially relieving discomfort of inflamed joints, like knees.
4. E fit lower blood pressure
Beetroot naturally dey rich in compounds wey dem dey call nitrates, and na dis make beetroot so heart-friendly. Dis na sake of say nitrates dey help to improve blood flow by relaxing di blood vessels, wey potentially dey lower blood pressure. Reduced blood.
Studies suggest say nitrate-rich foods, like beetroot, fit also help in heart attack survival.
5. E fit improve exercise performance and support energy levels
Studies suggest say wen athletes add beetroot juice to dia regime, e fit support exercise endurance and improve performance. No be all be dat: wen muscles dey resting state afta exercise, di nitrates in beetroot dey help bring more oxygen to di muscle cells wey dey promote efficient recovery.
For di rest of us, to dey add beetroot in our diets fit be di energy boost wey we need.
6. E fit improve digestive health.
Beetroots dey rich in fibre wey, as well as supporting bowel function, dey help promote healthy environment in di gut. Alongside di fibre, betawains dey help increase di production of short chain fatty acids by di beneficial bacteria wey dey live inside di gut.
7. E fit protect di gut.
Beetroots na one of di richest vegetable sources of glutamine, one amino acid wey dey key to di maintenance of our gut lining. E also fit be say di glutamine fit play a role to protect di gut lining from injury and stress.
8. E fit support brain health and reaction time
Further studies also suggest say higher nitrate intake appear to lead to significant improvement in motor functions, including reaction time.
9. E fit be useful addition to a post-menopause diet.
Afta menopause, blood pressure and heart disease risk dey increase. Dietary changes like di inclusion of nitrate-rich vegetables show to be useful strategy to help keep arteries flexible and in turn manage blood pressure.
To drink beetroot juice before exercise fit also help improve mobility and cardio-metabolic outcomes in dis age group. All of wey suggest say beetroot fit get useful inclusion as part of a balanced diet for post-menopausal women.
Any improvement in blood flow go also benefit di brain. Studies suggest say to include beetroot in di diet, combined wit exercise, fit improve blood flow to di frontal lobe of di brain - one area wey involve for decision making and memory.
10. E fit relieve symptoms of Raynaud phenomenon.
Raynaud phenomenon na one uncomfortable condition wia di blood to di fingers and feet no dey flow properly. Symptoms include pain, numbness and pins and needles.
One initial study wey dey examine di effects of beetroot juice demonstrate improvements in blood flow to di thumb and forearm as well as reduction in blood pressure and inflammation.
Caution
Although dis findings look promising, sabi pipo say more trials dey needed to validate dem.
Also, remember to consult sabi person and your doctor if you get any health issue and before you make any change to diet.
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