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Bring on the Beet!


Top five reasons to eat beets:

1.      Lowers Cholesterol: Beets are very rich in fiber. In the body, dietary fiber binds bile, fatty acid, and cholesterol together. Thus making the stool bulkier by relieving constipation and making it easier for the body to excrete waste. Beets can lower serum cholesterol by 30 to 40%! The removal of low-density lipoproteins (LDL) cholesterol decreases the chances of a heart attack, stroke, or heart disease. Therefore, eating beets will help lower cholesterol and fight disease. Read more on making healthy food choices at American Heart Association.

2.      Builds Blood: One beet can provide 10% of your daily iron needs. Iron functions in the body as a cleanser and is the foundation for building red blood cells in the body. Beets can therefore aid in normalizing blood pressure. Learn more about iron rich foods with the American Red Cross.

3.      Fights Free Radicals: Beets contain anti-oxidants which oxidize free radicals within the body and therefore lower the risk of cancers, especially leukemia. Beets also contain betacyanin giving the beet the red color.  Betacyanin is absorbed into the blood by blood corpuscules and increases the oxygen-carrying ability of the blood. Read more about antioxidants and free radicals with Rice University.

4.      Promotes Eye Health: Lutein and zeaxanthin are carotenoids contained in beets which support eye health and age-related problems including macular degeneration. The carotenoids circulate in lipoproteins and absorb light and therefore prevent damage to the retina. Read more about the eye health of beets with the George Mateljan Foundation.

5.      Reduces Spina Bifida and Other Neural Tube Defects: Beets are an excellent source of folic acid. Women who are pregnant are encouraged to consume adequate food sources and supplement folic acid in the first 28 days of pregnancy in order to reduce the chances of spina bifida and other neural tube defects. Consuming adequate sources of folate during pregnancy is important due to the reactions which influence DNA synthesis, methalation, and glutathione production. Read more with The National Women's Health Information Center. 

 http://stitchandboots.com/recipes/photos/beet%20feta%20salad%202.jpg

Beet Salad Recipe:
Serves: 6
Prep time: 50 minutes
Cook time: 20-30 minutes
4 medium beet roots with stalk
1/8 cup onions
2 medium tomatoes
½ cup olives
½ cup avocados
¼ cup blueberries
2 ounces goat cheese
10 ounces spinach
½ cup extra-virgin olive oil
1/3 cup chopped walnuts
½ cup frozen orange juice concentrate
¼ cup balsamic vinaigrette

Directions:
  1. Trim the ends off, and then place beets in boiling water to cook for 20-30 minutes, or until tender, drain, cool then slice into ½ thick slivers. 
  2.  To make dressing: Whisk extra-virgin olive oil, orange juice concentrate, and balsamic vinaigrette in a small mixing bowl. 
  3. To make salad: Mince onions, chop beets leaves, spinach, tomatoes, and avocados. Pour onions, beet leaves, spinach, tomatoes, and avocadoes into a large mixing bowl. Add olives, walnuts, blueberries, and sliced beets.
  4. Add dressing to salad immediately before serving.

To Your Health!  Bon Appétit!!!

Comments

  1. abFebruary 11, 2011 at 8:32 PM

    Neda, Oh my goodness!!!!!
    I never knew beets were so good for you while being so mildly sweet and delicious too. The leaves have a dark deep purple vein running through them. Makes for a supper yummy salad! Thanks for keeping us attuned to what keeps us nice and healthy!

    ReplyDelete

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