AMAZING HEALTH BENEFITS OF BEETROOT

Beets, a vegetable high in antioxidant content with many health and medical benefits. Regular intake of Red Beet helps against oxidative stress disorders, are a rich source of nutrients and low in fat and calorie content.

Calories in Beets

On an average one hundred grams of fresh raw red beet contains around thirty seven calories.

The content of calories in beets of the garden variety is very low but the high content of vitamins, fiber and minerals compensate for this deficiency.

Nonetheless, method of preparing the beet determines the amount of calories and there are variations in the calorie levels which differ from one dish to another.

Nutrition Facts

Beet roots are packed with vitamins A, B1, B2 and C. Red beet is an excellent source of copper, magnesium, iron, calcium and phosphorus.

It also contains healthy amounts of folic acid, potassium, iodine, Soluble fiber, protein, powerful antioxidantsand natural digestible sugars in the form of carbohydrates.

The iron content is considered to be of good quality, effective in treating disease like anemia.

Raw beetroot (100 g) provides

                           Per 100 g             GDA*

Energy                162 kJ / 38 kcal              2%

Protein                    1.7 g              4%

Total Carbohydrate            9.6 g              3%

Sugars                    7.0 g              8%

Dietary Fiber            2.6 g             11%

Total Fat                    0.17 g             0%

Saturates fat            0.027 g             0%

Polyunsaturated Fat    0.061 g  

Monounsaturated Fat   0.033 g

Fibre                    1.9 g              8%

Sodium                    0.1 g

Equivalent as salt                    0.17 g              3%

Vitamin A  1%

Vitamin C 8%

Folic Acid (Folate)         75%

Potassium (K) 11%

Iron (fe)         7%

Zinc (Zn) 3%

Magnesium (Mg) 4%

*Guideline Daily Amounts

Amazing Health Benefits Of Beetroot

Reduces blood pressure and the risk of heart attacks and strokes

Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks.Another important effect of beetroot was that on consumption, the higher the person’s blood pressure the greater the drop.

Powerful Antioxidant Properties

Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.

Folic Acid Crucial for Expecting Women

Beetroot contains folic acid which is essential for normal tissue growth. It is a known medical fact that folic acid is beneficial and is specially recommended for all women during their pregnancy periods. Beetroot is a great source of folic acid which ensures a proper development of the spinal cord for the unborn baby inside the mother’s fetus. Lack of folic acid is said to increase the possibility of a spinal disorder called spina bifida for the child. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw beetroot.

Reduces Risk Of Osteoporosis

Beetroot is packed with mineral silica, an important component for the body to use calcium efficiently.Silica is one element that has been found highly effective in controlling or restricting osteoporosis since this element helps the body in absorbing calcium optimally which is the prime nutrient for the formation of healthy bones. Beetroot are proved to have a high content of silica, therefore consuming beetroot everyday as whole or in the form of juice could help keep conditions such as osteoporosis and brittle bone disease at bay.

Lowers Cholesterol

Beetroot contains large amount of soluble fibre, which has also been shown to have cholesterol lowering capabilities. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.This protects the heart from potential heart attacks and stroke reducing the need for medication.

Stabilises Blood Sugar

Since Roman times, beetroot has been viewed as an aphrodisiac. Beetroot is virtually fat free and low in calories. Although it has a 'medium' GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable. 

Beetroot could be a great and a safe alternative for sugar for diabetic patients, since the sugar inside beetroots have the property of releasing slowly inside the users blood due to their low glycaemic index. The slow release of sugar in the blood ensures optimal absorption without triggering the diabetic problems. This feature keeps the sugar craving inside the patient in control by satiating it in a gradual manner and for a longer period of time. Since beetroot does not have any bit of fat content in it, also ensures zero calorie rise and provides the perfect diet ingredient for the diabetic patients.

Combat Anemia

Beetroot is known for its excellent properties specifically beneficial in controlling anemia. Anemia is a blood disorder wherein the patient suffers from reduced red blood corpuscles or RBCs. Beetroots have a rich content of iron which becomes responsible for the production of hemoglobin in the blood and which in turn effectively circulates oxygen inside blood capillaries enhancing the RBC production and controlling anemia.

Helps Relieve Fatigue

A study presented at the American Diabetics association’s conference stated that beetroot helps boost a person’s energy. They said that due to its nitrate content it helped dilate the arteries thereby helping in the proper transportation of oxygen to various parts of the body, increasing a person’s energy. Another theory was that because the root is a rich source of iron, it helps in improving a person’s stamina. Whatever the source, a pick-me-up at the end of a tiring day can be just what one needs.

Boosts Brain Power & Helps Slow Progression Of Dementia

A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and and beat the onset of dementia.It has also been seen that nitrate when converted to nitrite helps in the better transmission of neural impulses, making the brain work better.

Improves Sexual Health & Stamina

Also known as ‘natural Viagra’, beetroot has been commonly used in a number of ancient customs to boost one’s sexual health.  Since the vegetable is a rich source of nitrates it helps release nitric oxide into the body, widening the blood vessels, and increasing blood flow to the genitals – a mechanism that medicines like Viagra seek to replicate. Another factor is that beetroot contains a lot of boron, a chemical compound that is important for the production of the human sex hormone.

Regulate Constipation Problems

The high soluble fiber content found in beetroot works wonders in regulating constipation issues and acts like a natural laxative. The fibers enhance bowel contractions, and cleansing of the colon which results in a relaxed bowel release.

Protects From Cancer

The betacyanin content in beetroot has another very important function. A research conducted at the Howard University, Washington DC, it was found that betacyanin helped slow the growth of tumours by 12.5 percent in patients with breast and prostate cancer. This effect not only helps in the diagnosis and treatment of cancers but it also helps cancer survivors remain cancer-free longer.

HEALTH BENEFITS OF OLIVE OIL

 Good healthy food and taste are not always synonymous with each other- although the same is not true in the case of olive oil- one of the healthiest oils in the world. Used globally for its unique flavour and taste, olive oil is appreciated for its myriad health benefits besides a few other interestingly surprising uses at home as well as on the body.

Virgin Olive Oils contains many phytochemicals (natural plant chemicals) – vitamins, antioxidants and polyphenols - that have been clinically proven to be good for health in several ways.It is no wonder that Homer called it liquid gold and Hippocrates referred to it as the great therapeutic.

Origin and Source

Olive oil is a fat acquired from the fruit of Olea europaea (olive) known as Oleaceae, belonging to the family of a traditional tree in the Mediterranean Basin.  The oil extracted via mechanical or chemical process is used throughout the world, although the oil has remained a staple of Greek cuisine.  Hence, according to history Greece remains the place of origin for olive oil.

First Oil Extraction

The first recorded extraction of olive oil is from the Hebrew Bible during the 13th century BC, which took place during the Exodus from Egypt. During this time, the oil was obtained through squeezing the berries manually by hands and stored in special containers under protection of the priests.

Classification of Olive Oil

Olive oil is extracted by pressing or crushing olives. It is classified depending on the amount of processing involved.

As per the International Olive Council, the following are the types of Olive Oil that are fit for human consumption:

Virgin Olive Oils

Virgin indicates the oil produced by the use of physical means and no chemical treatment with acidity less than 1.5%, having good taste.

The oil extracted from olives using purely mechanical means, under conditions (especially temperature) that do not alter the oil. Further sub-divided into extra virgin, virgin and ordinary virgin olive oil based on the acidity of the oil.

Extra-Virgin Olive Oil

Extra-virgin olive oil is derived from virgin oil production.  It contains no more than 0.8% acidity, and is said to have superior taste

Refined Olive Oil

The oil refined from virgin olive oils using methods that do not change the fatty acid structure of the oil.

Olive Oil

A blend of refined olive oil and virgin olive oils – some manufacturers incorrectly call this type Light Olive Oil or Pure Olive Oil'.

Pure Olive Oil

Oils labelled as pure olive oil or Olive oil is usually a blend of refined and virgin production oil of no more than 2% acidity.  It commonly lacks a strong flavour.

Light olive oil

Light olive oil undergoes considerable processing and only retains a very mild olive flavour.

Olive-Pomace Oils

The oil obtained by treating olive pomace (the pulp that remains after obtaining all oil that can be extracted mechanically) with solvents or other physical treatments. Further sub-divided into Refined Olive-Pomace Oil and Olive-Pomace Oil, which is a blend of refined olive-pomace oil and virgin olive oils.

It is relevant to point out that as per India’s Foods Safety and Standards Regulations, there are just 3 types of olive oils: Virgin Olive Oil, Refined Olive Oil and Refined Olive-Pomace Oil.

Virgin Olive Oils are best for salads, marination, dips and for drizzling over prepared dishes. Refined Olive Oil is best for cooking when the taste of olive oil is not desired and when one tends to cook at high temperatures.

It is recommended to use Virgin Olive Oils as far as possible – they are the healthiest and since it is anyway not advisable to cook foods at very high temperatures, they are quite suitable for all kinds of cooking.

Olive-Pomace Oil as not really suitable for the kitchen – the processing has rid it of all Vitamin E and other phytochemicals, and thanks to the extensive processing, can feel quite greasy and can have a cooked taste.

Nutrition Facts

Olive Oil Nutritional value per 100 g

Energy                 3,701 kJ (885 kcal)

Carbohydrates                0 g

Fat                           100 g

saturated                      14 g

monounsaturated     73 g

polyunsaturated             11 g

omega-3 fat                 <1.5 g

omega-6 fat            3.5–21 g

Protein                     0 g

Vitamin E                   14 mg (93%)

Vitamin K                  62 µg (59%)

Fatty acid            Percentage

Oleic acid              55 to 83%

Linoleic acid              3.5 to 21%

Palmitic acid              7.5 to 20%

Stearic acid              0.5 to 5%

a-Linolenic acid              0 to 1.5%

Health Benefits Of Olive Oil

Heart Health

Olive oil comprising primarily of monounsaturated fatty acids, consists of 75% of the fatty acid content in olive oil known as oleic acid.  This substance is correlated with a reduced risk of coronary heart disease.

Stabilises Blood Pressure

Olive oil helps assists in stabilizing blood pressure. its minor components, such as alpha-tocopherol, polyphenols, and other phenolic compounds combined with a high oleic acid content helps lower blood pressure.  Nitric acid a chemical compound present in the body produced through the digestion of foods containing nitrate is a natural alternative for lowering high blood pressure.  This chemical besides relaxing the arteries decreases vascular smooth muscle tone and inhibits blood from clotting rapidly.  When arteries relax, the blood pressure decreases with an enhanced flow of blood throughout the body.

Decrease Atherosclerosis

A process of plaque formation, thickening and blocking of the arteries known as Atherosclerosis can often lead to heart attacks and stroke. However, the anti-oxidants elements in olive oil help decrease atherosclerosis

Regulates Cholesterol

Olive does more than make scrumptious dishes. It is well documented that, when combined with a nutritious diet, this oil's antioxidant properties can have a positive impact on cholesterol levels and heart health.

Consumption of olive oil on a regular basis has favourable effects on cholesterol and oxidation of LDL cholesterol.  This is because of the presence of a chemical, oleuropein along with carotenoids and antioxidants such as vitamin E. These offer anti-inflammatory, antithrombotic, antihypertensive as well as vasodilator effects.

Improves Memory

Some research has shown that olive oil can prevent and possibly even reverse memory loss that accompanies Alzheimer’s disease.

Diabetes Control

Research shows, including olive oil in ones diet controls diabetes better. Some researches show that monounsaturated fat could actually help to lower blood sugar levels; one study found that blood sugar levels were lower in diabetics who ate a diet rich in monounsaturated fat than those who simply ate a low-fat diet.

Free Radicals

Antioxidants present in olive oil helps inhibit free radical cells thereby protecting from degenerative diseases.

Cancer Prevention

Olive oil plays an important part in reducing risk of certain types of cancer, such as colon, breast, ovarian, and prostate. According to a study by a European research team, a waxy hydrocarbon that coats the skin of olives called triterpenes, helped trigger a natural process of death in human cancer cells. A study published in the issue of Annals of Oncology has identified oleic acid as having the ability to reduce the effect of an oncogene, a gene that will turn a host cell into a cancer cell.

Prevents Asthma

The anti-oxidant and anti-inflammatory properties of olive oil prevent Asthma.

Weight Loss

Research suggests that replacing other types of fats with monounsaturated fat, especially olive oil benefits to lose a moderate amount of weight without additional food restriction or physical activity. Some studies showed that when people substituted mono-unsaturated-fat-rich olive oil for saturated fat, they either maintained their weight or lost weight. A diet high in monounsaturated fat and low in carbohydrates actually resulted in more weight loss than a low-fat, high-carbohydrate diet

Anti Inflammatory Conditions

Olive oil contains high levels of phytonutrients, polyphenols and mono-unsaturated healthy fats, which help, reduce the inflammation associated with conditions like asthma, osteoporosis, and arthritis.

Digestive Health

Olive oil is known to be gentle on the digestive system. In fact, its protective function has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs. Consequently, it lowers the incidence of gallstone formation.

Ear-ache Remedy

Olive oil is used as a natural remedy for earaches; simply apply some heated or ambient-temperature oil to the ear that hurts for relief and regulation of excess wax

Itchy throat

Many people believe that taking a sip of olive oil before heading to bed can help lubricate your throat muscles, thus cutting down on snoring. Others have noted that downing a teaspoon of olive oil can help soothe a scratchy or ticklish throat.

Lowers Depression

According to Spanish researchers a diet rich in olive oil can protect from mental illness.  A higher intake of olive oil and polyunsaturated fats found in fatty fish and vegetable oils was associated with a lower risk of depression.

Metabolic Syndrome

As per a new study consumption of monounsaturated fats mainly in the form of olive oil, daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products, weekly consumption of ?sh, poultry, legumes, and a relatively low consumption of red meat, may reduce the risk of metabolic syndrome.

In addition, when added as part of a regular beauty regimen, it can improve the health of your skin and hair.

Benefits of Olive Oil for Skin

The antioxidants contained in olive oil can benefit more than your heart. Because this substance prevents cell destruction, it fights the signs of aging and gives you a more youthful appearance. When applied topically, olive oil moisturizes and softens dry skin. Since the product is natural, adverse reactions are not common.

The problem with a lot of commercial skincare products is that the moisturizing ingredients don't penetrate the skin. Extra virgin olive oil is composed of more than 80 percent oleic acid. This substance easily penetrates the skin, and allows the oil to heal damage, reduce wrinkles and improve texture.

Glowing Skin 

Olive oil has the added advantage of providing strong antioxidants, like Vitamins A and Vitamin E, that help repair and renew skin that has been damaged from overexposure to sun, environmental pollution, and other modern-day hazards – like junk food and cigarette smoke. These antioxidants have the natural ability to stimulate cells and return skin to a firmer, smoother, and healthier state.

Applying olive oil can benefit in the following skin conditions:

Prevents pimples and clogging pores

Moisturizes Chapped lips

Prevent premature skin aging

Treats sunburn

Treat Diaper Rash

Makes a great after shave

Substitute for shaving cream

Used in a wide variety of soaps, lotions, skin creams, shampoos and other cosmetic products

Reduce appearance of stretch marks

Removes makeup

Makes a safe sunless tan

Smoothes and moisturize rough, dry feet

Strengthens weak and brittle nails (also see benefits of Olive Oil for Nails)

Benefits of Olive Oil for Hair

Rich in poly-phenol with anti bacterial and anti fungal properties Olive oil promotes healthier and more manageable hair. Olive oil hair treatment results in the scalp becoming cleaner and tends to smoothen out frizzy dry hair, improves elasticity and prevents breakage. A lesser-known fact about olive oil is that it is also effective in tackling the problem of hair lice. 

If you struggle with dry, brittle hair, keeping a bottle of olive oil handy can help. A weekly deep conditioner of olive oil can be used in the place of products that contain silicone ingredients to make the hair more manageable. Shampoos that contain sulfates will strip the moisture out of your hair and make it look drab and lifeless. Using olive oil in the place of your regular commercial conditioners can moisturize the hair and give it a healthy sheen.

Few more benefits of olive oil for hair

Olive oil prevents premature gray hair

Darkens and highlights eyelashes

Promotes hair growth

  

Other Uses of Olive Oil

Removes Paint/Car Grease

Lubricates Measuring Cups and Spoons

Prevents mosquito breeding

A sweet-smelling, clean-burning lamp oil

Shoe polish

Easy clean up of garden tools

Conditions chopping boards

Promotes healthy coat in cats

Waterproofs work boots

Removes stickers

Removes chewing gum from skin/ non-porous surfaces

Ease Stuck Zippers

Polish silver and copper

Shine stainless steel and brass

Clean cast-iron skillet

Conditions leather

Fix Squeaky Doors