The pineapple (Ananas comosus) is a tropical plant with an edible fruit and the most economically significant plant in the family Bromeliaceae. The pineapple is indigenous to South America, where it has been cultivated for many centuries. The introduction of the pineapple to Europe in the 17th century made it a significant cultural icon of luxury. Since the 1820s, pineapple has been commercially grown in greenhouses and many tropical plantations. Further, it is the third most important tropical fruit ...

ananas comosus

What-is-beets

What is beets 

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Beets are a versatile type of vegetable known for its earthy taste and aroma.

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In addition to bringing a bright color to your eating plate, beets are very nutritious and full of essential vitamins, minerals, and plant compounds, many of which have healing properties.

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What's more, different types of beets are suitable for adding to your diet in dishes such as balsamic roasted beets, hummus, french fries and salads, among many others.

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Beets come from the same family as sugar beet. However, it is genetically and nutritionally different, providing a wide range of health benefits, such as reducing blood pressure, improving digestion, and reducing the risk of diabetes. <a href="https://en.wikipedia.org/wiki/Beetroot" target="_blank" data-ref="Beetroot - Wikipedia" rel="noopener">[ref.</a>&nbsp; 1]&nbsp;

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The Unique Health Benefits of Beets

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Lots of nutrients and few calories 

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Beets boast an impressive nutritional profile, like many other vegetables. Beets are primarily low in calories, but high in valuable vitamins and minerals. In fact, it contains little of almost all the vitamins and minerals your body needs. Here is a comprehensive list of nutrients contained in a portion of 100 grams of boiled beets:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 44 kcal</li><li style="font-weight: 400;" aria-level="1">Protein: 1.7 grams</li><li style="font-weight: 400;" aria-level="1">Fat: 0.2 grams</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 10 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 2 grams</li><li style="font-weight: 400;" aria-level="1">Folate: 20% of daily value (DV)</li><li style="font-weight: 400;" aria-level="1">Manganese: 14% of the daily value</li><li style="font-weight: 400;" aria-level="1">Honey: 8% of the daily value</li><li style="font-weight: 400;" aria-level="1">Potassium: 7% of the daily value</li><li style="font-weight: 400;" aria-level="1">Magnesium: 6% of the daily value</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 4% of the daily value</li><li style="font-weight: 400;" aria-level="1">Vitamin B6: 4% of the daily value</li><li style="font-weight: 400;" aria-level="1">Iron: 4% of the daily value</li></ul>

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Beneficial for heart health and blood pressure

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A 2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beet juice every day. The researchers found that this significantly lowered blood pressure after taking such juice. &nbsp;<a href="https://www.ahajournals.org/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">[ref. 2]</a>&nbsp;

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They suggest that this antihypertensive effect is due to the high levels of nitrate in beet juice. They recommend eating vegetables high in nitrates as an effective and inexpensive way to treat high blood pressure. However, this does not replace the medications prescribed by a doctor, if any.

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Beets are also a great source of folate. Although research has shown mixed results, several studies have shown that increasing folate intake can significantly lower blood pressure levels. [ [&nbsp;<a href="https://www.tandfonline.com/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">ref. 3] ]</a>&nbsp;

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Prevention of cancer

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A 2019 review of studies found that certain compounds in beets can disrupt cell cancer mutations. Such compounds include betalains, a type of pigment that gives beets its characteristic red or yellow color. They possess a number of anti-inflammatory properties.

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Although further research is needed before health professionals can recommend beets as a substitute for other standard methods to reduce the risk of cancer, it may have some effect in reducing the risk of this condition. &nbsp;<a href="https://www.mdpi.com/1420-3049/24/8/1602" target="_blank" data-ref="Red Beetroot and Betalains as Cancer Chemopreventative Agents" rel="noopener">[ref. 4]</a>&nbsp;

Beets-for-even-better-athletic-performance

Beets for even better athletic performance 

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Several studies have shown that dietary nitrates such as those in beets can improve athletic performance. Nitrates appear to affect shape by improving the efficiency of mitochondria, which are responsible for energy production in cells.

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According to one review, beetroot juice can increase endurance by increasing the time it takes for exhaustion, boosting cardio-respiratory performance, and improving athletes' performance. Interestingly, beet juice improves cycling performance and increases the body's oxygen use by up to 20%. &nbsp;<a href="https://journals.lww.com/acsm-msse/Fulltext/2014/01000/A_Single_Dose_of_Beetroot_Juice_Enhances_Cycling.20.aspx" target="_blank" data-ref="A Single Dose of Beetroot Juice Enhances Cycling... : Medicine &amp; Science in Sports &amp; Exercise" rel="noopener">[ref. 5]</a>&nbsp;

May-improve-digestive-health

May improve digestive health 

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One cup of beets contains 3.4 grams of fiber, making beets an excellent source of fiber. Fiber bypasses the digestive process and reaches the colon, where it contributes to the so important balance of intestinal bacteria.

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How to consume beets 

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There are many options for cooking beets - steamed, boiled or pickled beets. Of course, it can also be eaten raw. Here are some ideas on how to gain the nutritional benefits of beets in delicious ways:

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<ul><li style="font-weight: 400;" aria-level="1">Make beet juice by peeling the beets and mixing it fresh orange, mint, pineapple or apples, lemon and ginger.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Grate or chop raw beets and add them to a cabbage salad or carrot salad.</li><li style="font-weight: 400;" aria-level="1">On such a salad you can add goat cheese.</li><li style="font-weight: 400;" aria-level="1">Cut the raw beets and serve it with lemon juice.</li></ul>

Beets are a wonderful vegetable&nbsp; that you can consume at any time of the year. When choosing beets, make sure that it is heavy for its size and there are no signs of superficial damage. If the beets still have green tops, they should look fresh and unfaded. Only in this way can you get all the valuable nutrients from the brightly colored vegetable. However, do not overdo it with its juice, as this can lead to the production of red, purple or pink urine or feces. Although this may seem alarming, it should not be a cause for medical concern. Doctors call this "baeturia."