* Sabala Patties (Vegetarian)
* Sweet Potato Fries with Cheese (Vegan)
* Beets and Carrot Salad
* Fruit Desert
Tip of the Day:
Beets are rich in chemicals called nitrates, which the body converts to a gas that may help improve circulation in the blood vessels, additionally:
1. Lowers Your Blood Pressure
Drinking beet juice may help to lower blood pressure in a matter of
hours. One study found that drinking one glass of beet juice lowered
systolic blood pressure by an average of 4-5 points.3
The benefit likely comes from the naturally occurring nitrates in
beets, which are converted into nitric oxide in your body. Nitric oxide,
in turn, helps to relax and dilate your blood vessels, improving blood
flow and lowering blood pressure.
2. Boost Your Stamina
If you need a boost to make it through your next workout, beet juice
may again prove valuable. Those who drank beet juice prior to exercise
were able to exercise for up to 16 percent longer.4
The benefit is thought to also be related to nitrates turning into
nitric oxide, which may reduce the oxygen cost of low-intensity exercise
as well as enhance tolerance to high-intensity exercise.
3. Fight Inflammation
Beets are a unique source of betaine, a nutrient that helps protects
cells, proteins, and enzymes from environmental stress. It's also known
to help fight inflammation, protect internal organs, improve vascular
risk factors, enhance performance, and likely help prevent numerous
chronic diseases.5 As reported by the World's Healthiest Foods:6
"[Betaine's]… presence in our diet has been associated
with lower levels of several inflammatory markers, including C reactive
protein, interleukin-6, and tumor necrosis factor alpha. As a group, the
anti-inflammatory molecules found in beets may eventually be shown to
provide cardiovascular benefits in large-scale human studies, as well as
anti-inflammatory benefits for other body systems."
4. Anti-Cancer Properties
The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer.
Research has shown that beetroot extract reduced multi-organ tumor
formations in various animal models when administered in drinking water,
for instance, while beetroot extract is also being studied for use in
treating human pancreatic, breast, and prostate cancers.7
5. Rich in Valuable Nutrients and Fiber
Beets are high in immune-boosting vitamin C, fiber, and essential
minerals like potassium (essential for healthy nerve and muscle
function) and manganese (which is good for your bones, liver, kidneys,
and pancreas). Beets also contain the B vitamin folate, which helps
reduce the risk of birth defects.
6. Detoxification Support
The betalin pigments in beets support your body's Phase 2
detoxification process, which is when broken down toxins are bound to
other molecules so they can be excreted from your body. Traditionally,
beets are valued for their support in detoxification and helping to
purify your blood and your liver.
Eat Your Beet Greens Too
If you simply throw away the green leafy tops to your beets, you're
doing yourself a disservice, as these are among the healthiest part of
the plant.
Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6,
magnesium, potassium, copper, and manganese, beet greens
also supply significant
amounts of vitamin A, vitamin C, calcium, and iron.
