Nutrition II - Superfoods - Beetroot Flashcards

1
Q

Beetroot:
Description

A

Aka: Beta vulgaris
A root vegetable grown around the world. Both roots and leaves are edible

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2
Q

Beetroot:
Energetics

A

Gently warming, sweet (and hence nourishing) hello

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3
Q

Beetroot:
Composition

A
  • Iron, Manganese, Magnesium, Potassium
  • Vitamins C, B6 and Folate
  • Phytochemicals inc. betalain pigments (stain beetroot (urine) red)
  • Betaine
  • Zeaxanthin and lutien (Carotenoids – antioxidants)
  • Rich in inorganic nitrates which make nitric oxide available to body tissues
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4
Q

Beetroot:
Benefits and clinical applications

A
  • Improve exercise performance
  • Antioxidant
  • Anti-inflammatory
  • Detoxification
  • Cardiovascular health
  • Methylation
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5
Q

Beetroot:Improve exercise performance

A

Inorganic nitrates improve oxygen use and stamina during exercise

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6
Q

Beetroot:
Antioxidant

A

Due to betalains, carotenoids and vitamins C

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7
Q

Beetroot:
Anti-inflammatory

A

Betalains inhibit cyclooxygenase (COX pathway)

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8
Q

Beetroot:
Detoxification

A

Betalains support phase 2 liver detoxification

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9
Q

Beetroot:
Cardiovascular health

A
  • Inorganic nitrates are converted to nitric oxide in the body, which has a vasodilatory effect – hence lowering blood pressure.
  • Betalains also inhibit LDL oxidation associated with atherosclerosis
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10
Q

Beetroot:
Methylation

A

Betaine supports methylation (it’s a metal donor)
Methylation = involves adding a methyl group to DNA to change gene expression

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11
Q

Beetroot:
Practical use

A

Juicing: to get a concentration of nutrients Based on a 250 ml glass
* Hypertension: one glass of the day
* Cancer: 2 to 4 glasses (drunk through the day) to help reduce tumour growth and decrease cancer–related fatigue
* Improve exercise performance: dietary nitrates peak in the blood 1 to 2 hours after ingestion; time accordingly before to max. benefits
* Liver support: one class per day in a liver support protocol
* And general well-being and energy: Best to eat raw– beetroot is prone to oxidation and will lose nutrients if cooked. Cooking softens beetroot which is helpful where digestions weak – steam gently

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