OnFitness Magazine - March/April 2021 - 47

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Eat your
beets
There are many
reasons to
incorporate beets into
your diet. Here are
some of the most
important ones. Beets
help cleanse the
blood and create
more red blood cells.
Beets contain lots of
lutein and zeaxanthin.
Both help prevent
macular degeneration
and other age-related
eye issues.

4 7 W W W. O N F I T N E S S M A G . C O M | V O L 2 1 N O 5 | 2 0 2 1

as candy and processed grains,
and another person is eating
natural complex carbohydrates
such as sweet potatoes and whole
grains, the natural complex carb
eater will do much better healthwise regardless of the percentage
of carbs consumed.
When it comes to fruits and
vegetables, the more variety the
better. Each fruit and vegetable
has a different nutritional profile.
Eat many different types (the
rainbow) and you will get great
coverage of the different
micronutrients and antioxidants.
Fructose is metabolized
differently than sucrose, so don't
worry that it's a simple sugar.
Again, natural versus refined.
Even different types of fish
produce different health benefits,
in particular the omega-three
content. Omega three content is
different in red herring as
compared to tuna, and farmgrown and stream caught tuna
also are different.
The anti-inflammatory effects
of omega three are welldocumented, but even its source
is important, natural is superior
to supplementation. Even wild
game red meat, because of sterols,
is not particularly bad as
compared to corn fed beef, so red
meat is acceptable - depending
on the source.
The Inuit tribes in Alaska eat
almost exclusively meat and fat
and live for a long time because
of the meat source, whereas
people in the Mediterranean eat
cheese (soft natural), meat
(mostly wild fish), drink wine,
and also live a long time. Quality
of food matters.
We are people of extremes and
easily fall for marketing schemes
and gurus who write books. But
in the end, it's acceptable to eat
carbs, protein, and fats, and in
different percentages.
Some people may indeed
respond better with performance
and weight loss to higher carb
diets based on muscle fiber type
and activity, while some will
benefit better from a high-protein
diet.
So like exercise, the effects of
nutrition are also important for
health. Current research supports
many different types of diet
plans, with the common threads
being the quality of the food
along with the total amount of
calories consumed. Z

They are high in fiber,
iron, potassium,
magnesium, biotin,
calcium and niacin.
They also contain
phytonutrients called
betalains which
provide antioxidant,
anti-inflammatory,
and detoxification
support.
Steaming beets is an
excellent way to
enjoy them. Add a
little lemon juice,
olive oil, garlic, and
herbs and you have a
lovely side dish.
Juicing beets is
another way to go.
Beet juice is alkaline
and prevents
acidosis, a common
cause of many
diseases. Beet juice
also helps relieve
constipation while
stimulating liver cells
to cleanse bile ducts.

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OnFitness Magazine - March/April 2021

Table of Contents for the Digital Edition of OnFitness Magazine - March/April 2021