Beetroot can be juiced, made into smoothies, or roasted and added to salads to increase physical activity, improve oxygen utilization, and aid in weight loss.
When talking about weight-loss foods, many people immediately mention whole grains, meat, eggs, or certain dietary supplements. However, beets also have weight-loss benefits, in addition to helping lower blood pressure, reduce inflammation, and providing many essential vitamins and minerals.
Beetroot is also included in the diets of some athletes for endurance training and performance improvement. This is because similar root vegetables contain nitrates, which help increase blood flow and improve cardiovascular and respiratory endurance. Nitrates break down into nitric oxide, which increases the function of mitochondria (cellular components that convert food into usable cellular energy). As a result, the body uses oxygen more efficiently, reducing exhaustion, for example in marathon running, cycling, swimming, and HIIT (high-intensity interval training). Below are four ways to use beetroot to improve performance and aid weight loss.
Juice
Those engaging in high-intensity exercise should drink beetroot juice before training for optimal benefits. A minimum of two cups (approximately 470 ml) should be consumed about three hours before exercise to achieve optimal nitrate levels. Beetroot juice can be homemade or purchased from health food stores; it's best to use pure, unsweetened juice.
Beetroot provides many nutrients that help increase activity and aid in weight loss. Photo: Freepik
Smoothie
If you can't drink pure beetroot juice, you can make a beetroot smoothie. It's best to boil the beetroot before making the smoothie. For added flavor, you can mix beetroot with other fruits or eat it with almond butter. You can also find your own creative recipes, as long as you use beetroot as the main ingredient.
Beetroot powder
This is a more convenient option for busy people or those with difficulty eating. Beetroot powder can be used similarly to protein powder, for example, mixed with water, used in smoothies, soups, etc. People need to choose products with clear origins or reputable brands to avoid buying counterfeit powder or powder containing too many additives.
Roasted beetroot
People can also roast beets to ensure they get the most fiber and absorb the best nutrients. Roasted beets are often incorporated into salads for easier consumption, or eaten as an accompaniment to other foods. One study showed that athletes who ate a 200g serving of beets were able to run faster, making bursts in the final kilometers.
Side effects
Beetroot is a suitable food for many people, but it can cause urine to turn pink or red, often mistaken for blood. Beetroot also contains high levels of oxalate, which contributes to kidney stone formation and can hinder nutrient absorption. Therefore, people prone to kidney stones or with digestive, stomach, or intestinal problems should avoid beetroot.
Chile (According to Cnet, Healthline )
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