Month: October 2021

Recently an article was published on this site, What is BPH about, that explained the condition of an enlarged prostate in males. This article discusses a supplement that can lead to relief from this condition. This supplement, Saw Palmetto, has additional health benefits as well. In this article, you will see what is saw palmetto about.

What is Saw Palmetto?

What is Saw Palmetto about? Saw palmetto is a species of palm used to produce a supplement packed with health benefits. The plant’s berries are regularly used in supplements to advance prostate health, equalize hormone levels, and inhibit hair loss in men.

Saw Palmetto and Prostate Health

The prostate is a gland (about the size of a walnut) situated amid the bladder and the penis in men that is responsible for maintaining sperm health. [Reference]

As the prostate increases in size, it constricts the urethra, the tube through which urine flows from the kidney. This compression can obstruct urine flow, which causes urinary frequency (especially at night), urine retention, weakened urination, pain, and possibly kidney damage.

The issues that trigger the prostate to enlarge are not completely understood. A leading theory involves activated testosterone and/or dihydrotestosterone (DHT) levels and activity in the prostate.

An enzyme 5a-reductase converts testosterone to DHT. A pharmaceutical, finasteride, treats BPH by blocking this enzymatic reaction and lowering the amount of DHT in the prostate, decreasing prostate cell division and overgrowth of the gland.

In vitro evidence confirms that saw palmetto extracts also inhibit 5a-reductase activity, though its action is about 60 times weaker than finasteride.

To more reasonably explain how saw palmetto reduces symptoms, other mechanisms of action additionally have been proposed.

It appears that saw palmetto extracts inhibit DHT from binding to cellular receptors, which would be another way to decrease DHT’s ability to make prostate cells grow. Such an effect has been verified through in vitro (laboratory) experiments.

This action benefits beyond finasteride, which has only been shown to block 5a-reductase activity and consequently lower the conversion of testosterone to DHT.

Saw palmetto additionally has revealed in vitro spasmolytic effects on muscle tissues. One impact of BPH is increased smooth-muscle tone of the urethra and other pelvic floor muscles. This increased muscle tone may contribute to urethral spasm, which would explain some BPH symptoms. It is conceivable, although unproven, that saw palmetto extracts might relax these pelvic muscles and thereby reduce BPH symptoms.

An additional hypothesis is that saw palmetto extracts decrease estrogenic action in the prostate. Estrogen adds to BPH because it boosts intracellular DHT levels by lessening its elimination. With a double-blind, placebo-controlled study, researchers at the University of Rome demonstrated that the anti-estrogenic and anti-androgenic actions exerted by saw palmetto extracts occur locally within the prostate, leaving serum levels of testosterone and estrogen unaffected.

Multiple mechanisms probably contribute to saw palmetto’s effects. For example, the herb’s anti-inflammatory properties are no doubt part of the equation. Saw palmetto extracts have been shown in vitro to restrain the assembly of inflammatory prostaglandins and leukotrienes. This effect could significantly reduce prostate inflammation and BPH symptoms since the condition is associated with non-infectious inflammation. The swelling that is a consequence of this inflammation might explain the enlargement and some BPH symptoms.

Some research proposes that saw palmetto could support prostate health and may assist in preventing issues such as BPH and prostate cancer.

According to one test-tube study, saw palmetto berry extract reduced the growth of prostate cancer cells [reference].

Another test-tube study showed that saw palmetto prevented prostate cancer cells’ spread and growth by disabling specific cancer development

receptors [reference].

Other human and animal studies reveal that it may also be efficient at minimizing urinary symptoms and inflammation related to BPH [reference, reference, reference].

To more rationally justify how saw palmetto minimizes symptoms, other mechanisms of action have additionally been proposed.

It appears that saw palmetto extracts prevent DHT from fastening to cellular receptors, which would be another way to lessen DHT’s capability to cause prostate cells to grow. Such a result has been established through in vitro experiments.

This benefit is beyond finasteride, which has only been shown to block 5a-reductase activity and thus lower the conversion of testosterone to DHT.

Saw palmetto additionally has demonstrated in vitro spasmolytic effects on muscle tissues. One impact on BPH is increased smooth-muscle tone of the urethra and other pelvic floor muscles. This increased muscle tone may add to urethral spasms, which would account for some BPH symptoms. It is possible, although unproven, that saw palmetto extracts might relax these pelvic muscles and thereby reduce BPH symptoms.

Another theory is that saw palmetto extracts lessen estrogenic activity [chemicals that mimic naturally occurring estrogens) in the prostate. Estrogen is a factor that contributes to BPH because it increases intracellular DHT levels by slowing its elimination. With a double-blind, placebo-controlled study, researchers at the University of Rome demonstrated that the anti-estrogenic and anti-androgenic actions exerted by saw palmetto extracts occur locally within the prostate, leaving serum levels of testosterone and estrogen unaffected.

Multiple mechanisms may contribute to saw palmetto’s effects. For instance, the herb’s anti-inflammatory properties are no doubt part of the equation. Saw palmetto extracts have been shown in vitro (lab tests) to inhibit the production of inflammatory prostaglandins and leukotrienes. This effect could drastically reduce prostatic inflammation and BPH symptoms since the condition is associated with non-infectious inflammation. The swelling that is a consequence of this inflammation could explain the enlargement and some BPH symptoms.

Regardless of the causes of action, many clinical trials uphold the effectiveness of saw palmetto extracts for BPH treatment. There have been

at least seven (7) randomized, double-blind, placebo-controlled experiments. All but one had positive outcomes with increasing urinary flow rate, reducing post-void residual urine volume, and lessening urinary frequency. On the other hand, none of the studies included a one-year follow-up, which is regarded as necessary to establish true efficacy.

*Considering the historical uses of saw palmetto and the current in vitro and clinical research data, the herb’s efficacy is undeniable. Although its method of action is not fully understood presently, saw palmetto extracts are undoubtedly effective at lessening BPH symptoms. The dose used in all the studies is 160 mg twice daily of the liposterolic extract, containing 85 to 95 percent free fatty acids. This concentration corresponds to a dose of 3­4 g of dried berries daily.

There are relatively few side effects with saw palmetto therapy. Inconsequential adverse effects such as gastrointestinal discomfort, insomnia, dizziness, headache, and myalgia have been reported. High doses can cause diarrhea. Patients with hormone-dependent cancer should schedule a consultation with their physician before taking saw palmetto.

As more information about this herb becomes known, its efficacy in other conditions will be explored.

Until then, using saw palmetto to treat BPH may be a safe and effective alternative to prescription medications and surgery for many men.

Other Health Benefits of Saw Palmetto

Prevents hair loss

Hair loss is a widespread condition that can be triggered by an assortment of factors, consisting of genetics, hormonal changes, specified medical conditions, and the use of medications, such as stimulants and blood thinners (reference).

Saw palmetto is frequently used to stabilize hormone concentrations and fight hair loss.

According to one study, saw palmetto can help block the activity of 5-alpha reductase (5α-R), an enzyme that converts testosterone into a hormone linked to hair loss called dihydrotestosterone (DHT).

It may additionally prevent hair loss by reducing DHT uptake in the hair follicles and decreasing its ability to attach to specific hormone receptors.

In another study, saw palmetto was successful at increasing hair growth in 60% of men with male pattern baldness between the ages of 23 and 64.

Another study in 62 adults showed that applying saw palmetto topically for three (3) months increased hair density by 35%.

 Improves urinary tract function

Urinary tract indicators and symptoms are frequent among older men and can include issues such as incontinence and difficulty urinating (reference).

Saw palmetto may improve urinary symptoms associated with benign prostatic hyperplasia (BPH).

One 12-week study in 92 men showed that taking two capsules daily of Prostataplex, a mixture of herbal supplements that include saw palmetto, helped improve urinary tract symptoms associated with BPH (reference).

In the same way, another trial with 85 men over the age of 45 found that treatment with 160 mg of saw palmetto twice daily reduced lower urinary tract symptoms, increased urine flow, and improved overall quality of life after six (6) months (reference).

On the other hand, more research is required to verify whether saw palmetto can additionally improve urinary tract function in the general population, including those without prostate issues.

Can decrease inflammation

Saw palmetto contains the antioxidants epicatechin and methyl gallate, which decrease inflammation, prevent damage to cells, and protect against chronic disease (reference, reference)

Some studies show that saw palmetto might have anti-inflammatory properties, which can be beneficial in treating certain conditions.

For instance, one study noted that giving saw palmetto extract to mice that had enlarged prostate glands decreased swelling and several markers of inflammation, including interleukin 6 (IL-6).

Another study in obese rats with BPH found that saw palmetto effectively decreased inflammation and improved antioxidant status.

Although these results are promising, additional studies are needed to determine how saw palmetto may impact inflammation in humans.

Can help regulate testosterone levels

Saw palmetto is frequently used by men looking to increase testosterone levels naturally.

Adjusting testosterone levels can influence numerous health facets, including sex drive, mood, cognition, and body composition (reference).

Testosterone levels wane with age, and some research shows that low testosterone levels can be a factor for conditions like heart disease (reference).

Saw palmetto works by decreasing the activity of 5α-R — an enzyme liable for converting testosterone to dihydrotestosterone (DHT), another sex hormone, to help preserve testosterone levels in the body (reference).

One test-tube (Vetro) research established that the effectiveness of saw palmetto extract was comparable to finasteride in preserving testosterone levels. Finasteride is a medication used to treat hair loss and BPH by reducing the activity of 5α-R (reference).

Another study in 40 men discerned that treatment with saw palmetto decreased levels of DHT by 32% after six (6) months, indicating that saw palmetto was effective at sustaining testosterone levels (reference).

Summary

Positive research indicates that saw palmetto can assist with increasing testosterone levels, improving prostate health, reducing inflammation, preventing hair loss, and enhancing urinary tract function.

Saw Palmetto can have a positive effect on maintaining good male health.

Availability and dosage recommendations

Where to buy Saw Palmetto

Saw palmetto is extensively available [paid link] in supplement form, making it vastly easy to add to a daily routine.

It is available in tablet, soft gel, and capsule form and is frequently combined with other ingredients that assist with enhancing prostate health, such as pumpkin seed extract (reference).

Less frequently, it may also be found in dried, liquid extract, ground, or powdered tea form.

Dosage

As for dosage, the majority of research conducted uses saw palmetto in dosages of 320 mg per day, usually divided into two doses.

It is recommended to ingest saw palmetto with food to minimize digestive issues and prevent adverse side effects.

Questions, comments, concerns, and experiences with Saw Palmetto are welcomed below.

Good Health!

Canning foods, a practice for preserving food, was invented in France in 1809 by Nicolas Appert. Although canning has been around for an extended time, the question that appears often is, is it safe? How healthy is canned food? This article looks at these questions and provides the answer.

What is Canning?

Canning is a technique for food preservation in which food is prepared and sealed in an airtight vessel such as a jar or can. An advantage is canning provides a shelf life that typically ranges from one to five years, although it can be much longer under specific circumstances.

Canning was first developed in the late 18th century to provide a stable food supply for soldiers and sailors during a war.

The canning method can vary slightly by the processed product, but there are three (3) key steps. These are:

• Processing. The product is first chopped, boned, peeled, sliced, pitted, shelled, or cooked.
• Sealing. Once the food is processed it is then sealed in cans.
• Heating. Cans are heated to destroy dangerous bacteria and prevent spoilage.

This process allows food to be shelf-stable and safe for consumption for 1–5 years or longer.

Common canned foods consist of fruits, vegetables, soups, meats, beans, and seafood.

The Advantages of Canning

Canned foods are convenient, affordable, and have a long shelf life. Additionally, canned foods are an effective and practical way to add increased nutrient-dense foods to a diet.

The availability of safe, quality foods falls short in many parts of the world, and canning aids in ensuring that individuals have a means of access to a wide assortment of foods throughout the year.

Actually, one can find almost any food in a can today.

Additionally, because canned foods can be stored safely for several years and usually involve minimal prep time, they are very convenient.

Furthermore, they are inclined to be less costly than their fresh counterparts are.

How Nutritious are Canned Foods?

Many feel that canned food is not as nutritious as frozen or fresh food. However, that is not always the case. The canning process does not impact fat, carbohydrates, and protein. Fat-soluble vitamins and minerals are additionally not affected. The issue with canning is the excessive heat employed can destroy water-soluble vitamins, like Vitamin B and Vitamin C.

One of the more interesting effects of canning is that a few compounds in food can multiply. Corn and tomatoes are great examples, given that they discharge antioxidants when heated. In general, the nutrients of canned foods are similar to foods preserved through freezing or fresh food.

The Disadvantages of Canning

Canned foods can contain trace amounts of BPA.

BPA (bisphenol-A) is a chemical used in food packaging, including cans, to prevent corrosion.

Studies have shown that the BPA in canned food may migrate from the

can’s lining into the food it encloses.

One study examined seventy-eight (78) canned foods and discovered BPA in over 90% of them. In addition, research has made it apparent that eating canned food is a principal source of BPA exposure.

In one study, contributors who ingested one (1) serving of canned soup every day for five (5) days observed more than a 1,000% increase in BPA levels in their urine.

Even though the confirmation is mixed, some human studies have connected BPA to health issues such as heart disease, type 2 diabetes, and male sexual dysfunction.

For individuals attempting to reduce their exposure to BPA, consuming an excessive amount of canned goods is not the wisest way.

For individuals that have BPA concerns, the following steps can be taken to reduce exposure:

• Use BPA-free products.
  Companies are increasingly producing BPA-free containers. One can look for products labeled as BPA-free. If a product is not marked as such, note that a few, but not all, plastics labeled with recycling code 3 or 7 can contain BPA.
• Avoid the heat.
  Do not place plastic containers in the microwave or dishwasher since the heat can cause them to break down over time and permit BPA to seep into foods.
• Cut down on cans.
  Decrease the use of canned foods.
• Use alternatives.
  Use stainless steel, porcelain, or glass containers for hot foods and liquids as a replacement for plastic containers.

Additionally, be on the lookout for canned foods containing multiple ingredients, like ready-made soups and pasta, as they often come with higher sodium and sugar levels. They are also some of the most common items too boot.

According to the Canned Food Alliance, canned soups were the most obtained canned item in the United States at 420 million cans in 2018. Further, Americans bought 78.8 million cans of Campbell’s Cream of Mushroom Soup by itself in 2018. Also, note that a single can contains 2,175 mg of sodium. That is almost the entirety of the 2,300 mg recommended sodium intake.

Other canned foods to bypass are vegetables and fruit packed in brine or syrup. A study printed in 2014 in the American Journal of Lifestyle Medicine discovered that these canned products tend to lose phenolic compounds that make for the flavors, color, and some of the health properties in produce, antioxidants, for example. This result was particularly true if they had been peeled or skinned.

Choosing canned fruits and vegetables that are do not contain these liquids will assist in avoiding this loss. Instead, one should go for products that are packed in water or its natural juice.

Canned foods can contain deadly bacteria.

Although it is extremely rare, canned foods that have not been appropriately processed can develop hazardous bacteria known as

Ingesting tainted food can cause botulism, a severe illness that can lead to paralysis and death if left untreated.

Most cases of botulism come from foods that have not been appropriately canned at home. It is important to note that Botulism from commercially canned food is rare.

However, it is important to never eat from dented, cracked, bulging, or leaking cans.

Some canned foods include added sugar, salt, and or preservatives.

Sugar, salt, and preservatives are occasionally added throughout the canning practice.

Some canned foods may have excess salt. Although this does not pose a health threat for the majority of individuals, it may be challenging for others, such as those with high blood pressure.

They can also include added sugar, which can also have harmful effects.

Excess sugar has been linked with an amplified probability of many diseases, including obesity, heart disease, and type 2 diabetes. An assortment of additional natural or chemical preservatives may be included as well.

How to Choose the Right Canned Foods

It is wise to study the label on canned foods as well as the list of ingredients, as with all foods,

For individuals concerned about salt, choose the low sodium or no salt added option. Draining the fluid contents from and rinsing foods can additionally lower their salt and sugar contents.

In order to avoid excess sugar, fruits that are canned in water or juice instead of syrup is a viable option.

Some canned foods do not include any added ingredients in any way. However, the only way to know with certainty is to examine the ingredient list.

The Bottom Line

Canned foods can be a viable nutritious option when fresh foods are not accessible, as they provide essential nutrients and are incredibly convenient. Therefore, canned foods can be a part of a healthy diet, but it is critical to read labels and ingredient lists and choose accordingly. Bear in mind, that not all canned foods are created equal.

Also, understand that canned foods are also a considerable source of BPA, which can cause health issues.

Remember the necessity to read the labels.

Questions, comments, concerns, or experiences with canned food are welcomed below.

Good health!!

When was the last time you had a serving of beets? If you are like me, it has been a while. Yet, beets are one of the most nutritious vegetables around. Therefore, it is vital to know the value of beets.

What are Beets?

Beetroot (Beta vulgaris) is a root vegetable known as the table beet, garden beet, red beet, or plain beet.

Full of vital nutrients, beetroots are an excellent source of folate (vitamin B9), manganese, fiber, iron, potassium, and vitamin C.

Beetroots, as well as beetroot juice, have been linked with abundant health benefits, including lower blood pressure, improved blood flow, and improved exercise function. A lot of these beneficial results are due to their high content of inorganic nitrates.

Beetroots can be consumed raw but are more frequently cooked or pickled. Their leaves, known as beet greens, may also be eaten.

There are various forms of beetroot, several of which are notable by their color: dark purple, pink, white, or yellow.

What is the Nutritional Value of Beets?

Beets primarily consist of water (87%), fiber (2–3%), and carbs (8%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients according to the USDA:

• Calories: 43
• Carbs: 9.6 grams
• Fat: 0.2 grams
• Fiber: 2.8 grams
• Protein: 1.6 grams
• Sugar: 6.8 grams
• Water: 88%

Carbs

Cook or uncooked beetroot yields about 8–10% carbs.

Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Beetroots are additionally a resource of fructans — short-chain carbs classified as FODMAPs. Some individuals are unable to digest FODMAPs, producing disagreeable digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, which is measured as medium. The GI is a gauge of how quickly blood sugar levels rise after consuming a meal.

Alternatively, the glycemic drain of beetroots is only 5, which is very low.

This low number indicates that beetroots should not have a significant consequence on blood sugar levels in view of the fact that the total amount of carbs in each serving is minimal.

Fiber

Beetroots have substantial quantities of fiber, yielding approximately 2–3 grams in each 3/4-cup (100-gram) raw serving.

Dietary fiber is essential as part of a healthy diet and is connected to a reduced risk of a variety of diseases.

Vitamins and Minerals

Beetroots are an excellent resource for many crucial vitamins and minerals such as:

• Vitamin C. This well-known vitamin is an antioxidant
  that is central to immune function and skin health.
• Folate (vitamin B9). One of the B vitamins, folate, is vital for average tissue growth and cell function. It is indispensable for pregnant women.
• Manganese. An essential trace element, manganese, is originated in elevated amounts in whole grains, vegetables, legumes, and fruits.
• Potassium. A diet regime high in potassium can reduce blood pressure levels and positively affect heart health.
• Iron. A crucial mineral, iron, has many vital functions in the body. It is required for the transport of oxygen in red blood cells.

What are the Health Benefits of Beets?

Now that we have seen the nutritional value of beets, what are the benefits to health? There are many health benefits of eating beets that are impressive and supported by science. Some of them are as follows:

Assists with controlling blood pressure – Heart disease, consisting of heart attacks, stroke, and heart failure, are one of the leading causes of death worldwide. Elevated blood pressure is one of the primary risk factors for the progress of these conditions.

Studies have shown that beets can considerably reduce blood pressure by up to 4–10 mmHg after a period of only a few hours.

The result tends to be greater for systolic blood pressure, which is when the heart contracts, than diastolic blood pressure, or pressure when the heart is relaxed. The effect may also be more substantial for raw beets than cooked beets.

These blood-pressure-lowering results are most likely due to the high concentration of nitrates in beets. In the body, dietary nitrates convert to nitric oxide, which is a molecule that dilates blood vessels, producing a blood pressure drop.

It is important to note that blood nitrate levels continue to be elevated for about six (6) hours after consuming a dietary nitrate. Therefore, beets only temporarily affect blood pressure, and regular consumption is required to experience long-term reductions in blood pressure (reference).

Can enhance athletic performance – Several reviews have recommended that dietary nitrates may improve athletic performance. Because of this reason, beets are frequently consumed by athletes.

Nitrates seem to have an effect on physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in the cells.

Two (2) studies included seven and eight men who consumed 17 ounces (500 ml) of beet juice every day for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall improved performance.

Consuming beets may additionally improve cycling and athletic performance and increase oxygen use by up to 20%.

One(1) small study of nine (9) competitive cyclists observed the result of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km). The result was, drinking beetroot juice enhanced performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial.

It is significant to note that blood nitrate levels max out within 2–3 hours. Therefore, it is best to consume beets 2–3 hours before training or competing to maximize their potential.

May Help Fight Inflammation –   Chronic inflammation is connected with several diseases, for example, cancer, heart disease, obesity, and liver disease (reference).

Beets have pigments called betalains, which may potentially possess several anti-inflammatory properties (reference). Though, most of the research in this area has been conducted on rats. Further, beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats that were injected with toxic chemicals that are known to induce serious injury.

One study in individuals with osteoarthritis demonstrated that betalain capsules produced with beetroot extract decreased pain and discomfort linked with the condition.

While these studies propose that beets have an anti-inflammatory effect, more human studies are required to verify whether beets can be used to reduce inflammation.

Can advance digestive health – Dietary fiber is an essential element of a healthy diet. It has been connected to various health benefits, including

enhanced digestion. Beetroot has a substantial quantity of fiber. One (1) cup of beetroot contains 3.4 grams of fiber, making beets a good quality fiber resource.

Fiber evades digestion and travels directly to the colon, where it either nourishes the friendly gut bacteria or adds bulk to stool. This action can encourage digestive health, keep the body regular and avert digestive conditions such as constipation, inflammatory bowel disease, and diverticulitis.

In addition, fiber has been connected to a narrowed risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes.

Can support brain health
– Mental and cognitive performance organically regress with age.

For some individuals, this decline is considerable and can result in situations like dementia. A decrease in blood flow and oxygen source to the brain can contribute to this decline.

However, the nitrates in beets can improve mental and cognitive function by advancing the expanding of blood vessels and therefore escalating blood flow to the brain.

In studies, beets have been shown to mainly improve blood flow to the brain’s frontal lobe, an area associated with higher-level thinking, such as decision-making and working memory.

In addition, one report on individuals with type 2 diabetes observed the effect of beets on simple reaction time, which is a measure of cognitive function. During a computer-based cognitive function test, simple reaction time was 4% faster in individuals who consumed 8.5 ounces (250 ml) of beetroot juice every day for two (2) weeks than the placebo.

On the other hand, whether beets can be used in a clinical setting to advance brain function and decrease the risk of dementia is yet to be seen.

Can contain some anti-cancer properties –  Cancer is a severe and potentially lethal disease typified by the unrestrained growth of cells.

The antioxidant properties and anti-inflammatory nature of beets have caused interest in their capability to avoid cancer. Nevertheless, the current evidence is relatively incomplete.

Beetroot extract has been verified to diminish the division and growth of tumor cells in animals. One test-tube study using human cells established that beetroot extract, which is high in betalain pigments, decreased the growth of prostate and breast cancer cells.

It is essential to communicate that these studies were performed in isolated human cells and rats. Therefore, further research is required to determine if whether similar effects would be found in living humans.

Can aid with weight loss – Beets have some nutritional properties that can benefit weight loss.

Primarily, beets are low in calories and high in water. Therefore, increasing the intake of low-calorie foods such as fruits and vegetables has been coupled with weight loss. Beets are no exception.

In addition, in spite of their low-calorie content, beets have moderate quantities of protein and fiber. Both of these are essential nutrients for achieving and maintaining a healthy weight.

The fiber in beets can additionally help support weight loss by decreasing appetite and advance feelings of fullness, consequently reducing overall calorie intake.

Although no studies have wholly tested the effects of beets on weight, adding beets to a diet can probably aid in weight loss.

The following is not a health benefit, but it is good to know.

Beets are not only nutritious, they are also really delicious and easy to include in a diet. They can be pickled, roasted, juiced, or steamed. They can also be purchased pre-cooked and canned for convenience.

When purchasing fresh, choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached.

Dietary nitrates are water-soluble; therefore, it is best not to boil beets to make the most of their nitrate content.

Summary:

Beets yield some notable health benefits.

Specifically, they are low in calories and an excellent resource of nutrients, including fiber, folate, and vitamin C. They additionally contain nitrates and pigments that can help lower blood pressure and improve athletic execution.

Finally, beets are versatile, and delicious fitting well into a healthy and balanced diet.

Any questions, comments, concerns, or experience with beets can be left below.

Good Health!!