OnFitness Magazine - March/April 2022 - 31

31 WWW.ONFITNESSMAG.COM | VOL 22 NO 5 | 2022
well. A study from the University
of Illinois found that betaine
BEETROOT
JUICE
Priscilla Ball, RN
he beverage I'm about to
describe is beneficial
through its effects on the
nitric oxide pathway by way of its
nitrate content.
Typically nitrates have been
linked to adverse health effects,
but not when consumed in the
form of vegetables.
Look past the " sports drink "
when you're looking for a workout
beverage.
Researchers from the
University of Exeter found that
when people drank this red juice
daily they needed much less
oxygen during exercise. This red
drink is beetroot juice.
In this study, participants
experienced greater oxygen
economy during exercise along
with running longer at fast speeds
before reaching exhaustion.
Researchers from Queen Mary
University explain that our bodies
convert nitrates from beet juice
into nitrites and then ultimately to
the molecule nitric oxide.
Nitric oxide is a compound
that enhances blood flow and
T
lowers blood pressure.
Beets also contain another
healthful substance called betaine,
which gives beets their bright red
color.
A team of researchers from the
University of Wisconsin-Madison
showed that the red beet pigment
may boost levels of proteins,
called phase two enzymes, which
help detoxify potential cancerous
substances and purge them from
the body.
In another study from the
Research Institute of Nutrition,
red beet fiber caused a
pronounced significant increase in
activities of antioxidants such as
superoxide dismutase and
glutathione peroxidase along with
significantly reducing bad
cholesterol while boosting good
cholesterol.
While the juice has benefits,
the beetroot itself contains beet
fiber, which has been shown to
have favorable effects on
cholesterol and digestion.
Interestingly, beets are a very
promising fat-burning food as
Beetroot juice
Ingredients - all organic: 1 small red beetroot, 1
large apple, 2 celery stalks, 1-2 carrots, 1/2 lemon
or lime, and a small piece of peeled ginger.
Preparation: wash all the unpeeled vegetables and
fruits in running water and pat dry them. Peel and
cut the beetroot, apple, carrots, and celery into
long pieces. Process all the ingredients except the
lemon or lime through a juicer. Squeeze the half
lemon or lime into the prepared juice and stir well
and drink immediately.
improved adipose tissue function
while also having a beneficial
effect on liver function.
Perhaps even more revealing is
the connection between betaine
and L-carnitine. L-carnitine is an
essential amino acid, which plays
a significant role in fatty acid
transport into muscles to be used
for energy.
Researchers from the
University of Leipzig in a review
mentioned how L-carnitine is a
betaine derivative.
Thus, when betaine
consumption is increased, Lcarnitine
concentration will go up,
thereby increasing one's fat
burning capacity. Some L-carnitine
supplements are made through
yeast fermentation of beet sugar.
Nitric oxide dietary
supplements have become very
popular within the sport and
bodybuilding community.
However, as aforementioned, beets
are a natural way to boost nitric
oxide levels.
Researchers from the
University of Connecticut revealed
betaine to significantly increase
one's strength and power
performance during resistance
training.
Furthermore, another study
from The College of New Jersey
showed that betaine consumption
led to improved muscle endurance
during the squat and increased the
quality of repetitions performed.
Beets in any form, whole or
juice, offer incredible health and
fitness benefits.
Researchers from the
University of Florida conducted an
extensive review on beets and
found they lower blood pressure
along with reducing the oxygen
cost of exercise.
They attributed these benefits
to the nitrate content in beets,
which naturally elevates nitric
oxide levels and the resultant
vasodilatory effects on blood
vessels, thereby improving blood
flow kinetics.
And these blood flow benefits
are not just limited to muscle.
Researchers from Wake Forest
University revealed dietary nitrates
to be useful in improving brain
perfusion, showing they have
brain health and function benefits.
So next time you have beet
juice, this makes for a special
occasion for a toast to better
health and performance. Z
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NUTRITION
GUIDE
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Snack on
superfruits
Mangos contains a
compound that counters
inflammation, arthritis, and
DNA damage. They also
contain mangiferin, which
improves memory.
One banana contains 13
percent of your
recommended amount of
the mineral potassium,
which is needed to
maintain blood pressure
and heart function.
Extracts from plums
inhibit cholesterol
synthesis and oxidation of
lipids. Plums may
therefore play a role in
lowering the risk of
cardiovascular disease.
Papayas are an excellent
source of vitamin C,
vitamin A, and vitamin E.
They are also a great
source of fiber and folic
acid.
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OnFitness Magazine - March/April 2022

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