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HARVESTOF THEMONTH:BEETS
February is American Heart Month which is why thisHarvest of the Month is... Beets! Beets are a type of root
vegetable that are primarily known for their contribution tolower the risk for heart disease. They have plenty of otherhealth benefits but also a few cons which we will furtherdiscuss. Beet greens carry more minerals, vitamins, and
fiber than the beet root (however, beet root is whatcontains folate).
Naturally rich in nitratesYour body converts nitrates ingested through the dietinto nitrite ultimately leading to an increase in nitricoxide levels. Nitric oxide simply relaxes the innermuscles of your blood vessels causing it to act as avasodilator resulting in improving blood flow and helplower blood pressureNitrates not only dilate your arteries but also enableyour bodies’ energy production’s efficiencyAs a vasodilator this ensures more blood flow to themuscle and adequate oxygen intake in the muscleimproving athletic performance/enduranceIncrease of blood flow to the brain may potentiallyalso lower risk for dementia
Naturally high levels of antioxidants and anti-inflammatoryagents
Get their bright red color from betacyanin which hasbeen shown in preliminary studies to reduce the riskof certain cancers
Good source of folateDeficiency of Vitamin B12, Vitamin B6, and folate canlead to an increased level of homocysteine levels. Highlevels of homocysteine have been found to contributeto arterial damage and blood clots resulting in a riskfactor for heart disease
Nutrient denseContains calcium, iron, potassium, copper, magnesiumand protein
Boosts eye healthNaturally high in Vitamin A and luteinVitamin A required for maintaining healthy mucosaessential for visionLutein is one of the main carotenoids that isresponsible for maintaining good vision
Carotenoids = help protect eyes from thedamaging effects of blue light (TV screen, laptopscreen, smartphones, tablets) and reduce the riskof macular degeneration (a condition that affectsthe central part of the retina resulting in a loss ofvision, usually found in older adults).
PROS:
May contribute to kidney stones/gout due to high levelsof oxalates
Excess levels of Oxalates travel as a waste productfrom the blood to the kidneys where it leaves the bodyas urine, however if there is too much oxalate and toolittle liquid in the urine, Calcium Oxalate fragmentsbuild together and form into a larger crystal called akidney stone8/10 kidney stones are calcium oxalate stonesHigh levels of oxalate may cause gout
TO COUNTER THIS!!!Eating/drinking calcium during the meal is more likelyto have oxalate & calcium bind to one another in thestomach & intestines decreasing the chances ofkidney stones to form.
CONS:
With Warm Regards,Kristia Bondoc
Email: eastbay@ACOE.org
I hope that you enjoyed this Harvest ofthe Month and try to incorporate Beets
into at least one of your meals this month!
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