Summer has only just begun, but the National Weather Service is already warning the public of the extreme heat that’s expected to “overtake the Lower 48” as July, often the hottest month of the year, gets underway. [1]
To combat the extreme heat this summer, staying indoors, wearing light clothing and drinking plenty of water are not enough; in order to stay healthy and avoid dehydration, you must also adjust your diet to include naturally hydrating foods and beverages.
Foods and drinks that can help rehydrate your body are not limited to those with high water content. In fact, to support optimal hydration, your body needs electrolytes just as much as it needs water. These minerals with an electric charge help your cells maintain fluid balance. [2]
Electrolytes are present in your body fluids, which is why you lose a lot whenever you sweat. You also inevitably lose electrolytes when you eliminate waste (urine) and when your breath evaporates. [3]
If you don’t replenish your electrolyte stores, it could lead to an imbalance, which can cause headaches, nausea, fatigue, muscle weakness and other health issues. [4] During summer when sweating is unavoidable, it is crucial that you replace lost electrolytes by drinking plenty of fluids and eating the right foods.
One of the best electrolyte- and water-containing beverage you can add to your summer diet is organic beet juice.
Refreshing and hydrating Beets are the perfect summer superfood
Beetroots, or simply beets, refer to the fleshy taproots of the Beta vulgaris plant. Once cultivated for their edible leaves and used medicinally by the ancient Greeks and Romans, beets are said to have originated along the coasts of the Mediterranean. Modern beets are believed to have descended from sea beets, or Roman beets, which were white or black in color. [5]
Today, beetroots come in a variety of vibrant hues, such as white, gold, red, purple and even candy stripes (pink and white). Three basic beet varieties are grown for human consumption: chard, which produces colorful stems, is grown specifically for their spinach-like leaves; beets, which have edible leaves, are grown mainly for their bulbous roots; and sugar beets, with their long, thick roots, are grown for their high sugar content.
Beets, like many other vegetables, were introduced in America by European immigrants. Once said to be long and pointed, beetroots evolved around the 1800s into the round or flat-bottomed root vegetables we now know today. Beets have a rich, earthy flavor and are tender and juicy. But most importantly, they are highly nutritious and make a versatile culinary ingredient.
Beets can be eaten alone or added to recipes. When boiled or roasted, beets are said to develop a syrupy, earthy aroma as well as a pleasant, sweet taste. [6] Beets can also be consumed raw, often thinly sliced or grated to make salads, or pickled. A one-cup serving (136 grams, g) of raw organic beetroots can give you the following essential nutrients (more than the average multi-vitamin): [7]
- Dietary fiber, 14% of the Daily Value (DV)
- Vitamin B1 (thiamin), 4% of the DV
- Vitamin B2 (riboflavin), 4% of the DV
- Vitamin B3 (niacin), 3% of the DV
- Vitamin B5 (pantothenic acid), 4% of the DV
- Vitamin B6 (pyridoxine), 5% of the DV
- Vitamin B9 (folate), 37% of the DV
- Vitamin C, 7% of the DV
- Calcium, 2% of the DV
- Copper, 11% of the DV
- Iron, 6% of the DV
- Magnesium, 7% of the DV
- Manganese, 19% of the DV
- Phosphorus, 4% of the DV
- Potassium, 9% of the DV
- Selenium, 2% of the DV
- Sodium, 5% of the DV
- Zinc, 4% of the DV
Note that beetroots contain an abundance of minerals, some of which also function as electrolytes that are necessary for maintaining optimal fluid balance and hydration. Besides their impressive water content, the electrolytes that make beets and beetroot juice the perfect hydrating additions to a summer diet are calcium, magnesium, phosphate, potassium and sodium. [8]
While not the best source of protein, a one-cup serving of raw organic beetroots can still provide 4% of the DV for this nutrient and the following essential (E) and non-essential (NE) amino acids:
- Histidine (E), 3% of the DV
- Isoleucine (E), 4% of the DV
- Leucine (E), 3% of the DV
- Lysine (E), 3% of the DV
- Threonine (E), 4% of the DV
- Tryptophan (E), 6% of the DV
- Valine (E), 4% of the DV
- Phenylalanine (E) and Tyrosine (NE), 4% of the DV
- Methionine (E) and Cysteine (NE), 2% of the DV
Beets are also chock-full of health-supporting phytonutrients that contribute to their many reported benefits. Some of the most notable ones are:
- Beta-carotene
- Betaine
- Betanin
- Choline
- Phytosterols
- Inorganic nitrates
Beta-carotene is a carotenoid with powerful antioxidant properties and is best-known for being a vitamin A precursor and giving vegetables like carrots their signature orange hue. [9] Betaine, also known as trimethylglycine (TMG), is an amino acid involved in supporting healthy liver function, cellular reproduction and the body’s natural production of carnitine, a chemical that helps convert fat into energy. [10]
Betanin, a water-soluble plant pigment, is responsible for the red-purple color of beets. Betanin is widely used in the food industry as a natural colorant and is also reported to have remarkable antioxidant and heart-supporting properties. [11][12] Choline, an essential nutrient once classified as a B vitamin, is required by the human body for the synthesis of phosphatidylcholine and sphingomyelin, two vital components of cell membranes. [13]
Phytosterols, or plant sterols, are structurally similar to cholesterol. Because they tend to compete with cholesterol for absorption in your intestine, studies suggest that phytosterols are good for the heart and can help you maintain healthy blood cholesterol levels that are already within the normal range. [14]
Unlike their organic counterparts, inorganic nitrates are naturally occurring compounds that can be found in edible plants. [15] Inorganic nitrates are water-soluble and have been linked to certain heart benefits. For instance, according to a study by Australian researchers, dietary nitrates can support optimal cardiovascular function by helping maintain healthy blood pressure levels that are already within the normal range. [16]
9 Health benefits of drinking Organic Beet Juice*
Aside from being incredibly nutritious and hydrating, beets are easy to use in the kitchen. Not only do they promise to add flavor and nutrition to any recipe, but beets are also sure to provide a delightful pop of color to your meals. Try dicing some fresh beets for a quick and healthy slaw or mash some to make a dip or spread. Whether cooked or raw, beets are great for salads and side dishes and can even be blended into smoothies or simply juiced! [17]
Drinking fresh beetroot juice is one of the easiest ways to enjoy all the wholesome goodness this superfood has to offer. Because beets are 87% water and can supply you with important electrolytes to help rehydrate your body, beetroot juice is an excellent beverage for physically active individuals. [18] In fact, a 2020 review of clinical trials found that drinking beetroot juice is a great way to support optimal athletic performance. [19]
Fresh beets are available all year round but can also be purchased in freeze-dried concentrated powder form for your convenience and longer shelf life. You can simply add the powder to a glass of water for a refreshing, energizing beetroot juice or mix it into your favorite pre- or post-workout shakes or smoothies. Incorporating beets – either fresh, cooked or in powder form – into your daily routine can also provide you with the following health benefits:*
Supports optimal heart health
Their rich phytosterol, betanin and inorganic nitrate content makes beetroots a bona fide heart-healthy superfood. As mentioned earlier and confirmed by numerous studies, phytosterols can support healthy blood cholesterol levels that are already within the normal range, thanks to their structural similarity to cholesterol. [20]
According to a study published in the journal Critical Reviews in Food Science and Nutrition, betanin can protect lipids from oxidation by scavenging free radicals. [21] Because lipid peroxidation can eventually cause damage to your blood vessels, preventing this is one of the keys to maintaining healthy cardiovascular and blood vessel function. [22]
Meanwhile, as explained earlier, the inorganic nitrates in beetroot juice can support optimal heart health by helping you maintain healthy blood pressure levels that are already within the normal range.
Supports optimal brain health
Beets contain powerful brain-supporting phytonutrients, such as beta-carotene and inorganic nitrates. Known for its potent antioxidant activities, beta-carotene can protect healthy cells from oxidative stress, which, according to studies, is a major contributing factor to cognitive decline. [23] Findings from the Physicians’ Health Study II, a clinical trial that spanned a decade, also suggest that long-term supplementation with beta-carotene can support healthy cognitive function in adults. [24]
Meanwhile, the inorganic nitrate in beetroot juice is converted into nitrite by oral bacteria. Nitrite is a precursor to nitric oxide (NO), a naturally occurring chemical that can support healthy blood vessel function. [25] Research shows that NO also serves as a chemical messenger in the brain that plays an important role in learning and memory. [26]
Supports optimal immune health
Maintaining a healthy immune system requires the action of many nutrients, two of the most important ones being vitamins A and C. You can easily get these immune-supporting nutrients by eating beetroots or drinking beetroot juice. While vitamin C is naturally present in beets, the beta-carotene in beets can be converted by your body into vitamin A. Together, these vitamins can help you maintain a healthy immune system by supporting the normal functions of various immune cells. [27]
According to a study published in the Nutrition Journal, dietary antioxidants like vitamins A and C can also support a healthy immune response by protecting your immune cells from oxidative damage. [28]
Supports optimal digestive health
Beetroots are a rich source of soluble and insoluble fiber, which makes them great for your digestive system. [29] Studies have found that soluble fiber can help the beneficial microbes in your gut flourish by serving as their main carbon and energy source. [30] Meanwhile, insoluble fiber can support regular bowel movements by speeding up the movement of food in your digest tract. [31] [32] Meanwhile, its conversion product, NO, has been shown to support healthy gut microbial balance.
Supports optimal liver health
Although your body can naturally produce betaine from dietary choline, you can also get this beneficial amino acid from organic beets. As an osmolyte, betaine can support healthy cells and their components by helping maintain proper cell volume and providing stability to proteins. [33] As a lipotrope – a nutrient required for normal metabolic function – betaine can help catalyze the breakdown of fat to support healthy liver function. [34]
Supports optimal eye health
Thanks to their beta-carotene content, beetroots can support the healthy functions of your eyes. Both beta-carotene and its conversion product, vitamin A, help by keeping the surface of your eyes moist and healthy. Studies have reported that being deficient in vitamin A can cause dry eyes, which can lead to other eye issues. [35] To keep your eyes well-lubricated and maintain good vision, eat plenty of foods that are rich in vitamin A precursors like organic beetroots.
Supports optimal athletic performance
As mentioned earlier, there’s a good reason why beetroot juice is highly recommended for athletes and physically active individuals: The inorganic nitrates in beetroots, which are eventually converted into NO inside the body, can support healthy muscle contraction, blood flow and endurance, all of which exert a positive influence on exercise performance [36]
According to a study published in the Journal of the International Society of Sports Nutrition, drinking organic beetroot juice is one of the best ways to support your body’s normal resynthesis of phosphocreatine, a chemical that provides energy to your muscles during contraction. [37] Organic beetroot juice can help you maximize your training or workouts by helping you maintain healthy NO levels.
Supports a positive mood
Although choline is naturally produced by the human body, it is still considered an essential nutrient because the liver can only produce choline in small amounts. Choline is a key player in many important biological processes, such as the synthesis of cell membranes, the control of muscle movement and the regulation of mood and memory. [39][40] Organic beetroots can naturally help uplift your mood by providing choline as well as the amino acid tryptophan, which serves as a precursor to the mood-stabilizing hormone, serotonin. [41]
Where to get clean, lab-verified Organic Freeze-dried Beetroot Juice Powder
Organic beetroots are some of the most nutritious and incredibly hydrating foods you can add to your diet this summer. To help you experience the many health benefits of this colorful root vegetable, the Health Ranger Store is proud to offer Groovy Bee® Organic Freeze-dried Beet Juice Powder.
Made from the fresh taproots of Beta vulgaris plants grown under strict organic standards, our premium organic beet juice powder is the product of modern freeze-drying technology, which allows us to extend the shelf life of fresh beetroots without compromising their rich nutrient and phytonutrient content.
Groovy Bee® Organic Freeze-dried Beet Juice Powder is also loaded with minerals and electrolytes that can help keep you hydrated during the hot summer months. Because it’s in a convenient powder form, you can easily add it to a glass of water or to your favorite healthy drink to enjoy the nutritional benefits of clean, high-quality organic beets.
Groovy Bee® Organic Freeze-dried Beet Juice Powder is vegan, non-GMO, non-China, certified Kosher and organic. It contains no artificial colors or flavors, processing aids, excipients and carriers, and it is lab-verified for cleanliness and purity. Our premium freeze-dried organic beet juice powder is also meticulously lab tested for glyphosate, heavy metals and microbiology.
Stay cool and optimally hydrated this summer with our nutritious and delicious Organic Beetroot Juice Powder!
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
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[2] https://my.clevelandclinic.org
[3] https://www.hopkinsmedicine.org
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[5] https://academics.hamilton.edu
[6] https://jerryjamesstone.com
[7] https://www.nutritionvalue.org
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[18] https://www.healthline.com
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[20] https://www.mdpi.com
[21] https://www.tandfonline.com
[22] https://link.springer.com
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[26] https://www.frontiersin.org
[27] https://www.mdpi.com
[28] https://nutritionj.biomedcentral.com
[29] https://www.intechopen.com
[30] https://www.mdpi.com
[31] https://www.ucsfhealth.org
[32] https://link.springer.com
[33] https://iubmb.onlinelibrary.wiley.com
[34] https://www.sciencedirect.com
[35] https://www.nvisioncenters.com
[36] https://www.mdpi.com
[37] https://jissn.biomedcentral.com
[39] https://journals.sagepub.com
[41] https://www.tandfonline.com
