Locking down a solid diet plan that you can stick with over a long period of time is the key to boosting cardiovascular health, brain functioning, and building muscle mass, in addition to proper nutrition.
And it’s really important to be more mindful of key nutrients in the foods you’re eating every day. For example, a new study points out that nitrate-rich vegetables can help improve muscle strength and mobility.
After reviewing several scientific studies, we selected one super fruit that has shown exceptional results — Beetroot.
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As pointed out by the study lead author Professor Anni Vanhatalo:
“Our findings suggest that adding nitrate-rich foods to the diet—in this case via beetroot juice—for just ten days can substantially alter the oral microbiome (mix of bacteria) for the better”.
“Maintaining this healthy oral microbiome in the long-term might slow down the negative vascular and cognitive changes associated with aging.”
When we talk about muscle strength, another study lead author Marc Sim said:
“Basically, we are observing up to 11% stronger leg strength when you consume about 1 serving of nitrate-rich vegetables each day compared to individuals with low nitrate intake.”
“This is quite significant, especially in the context of older people who are most at risk of falls and resulting injuries such as fractures.”
A comprehensive review published in the journal Nutrition found three major benefits of consuming Red Beetroot.
Anti-inflammatory effects
Betalains and beetroot extracts have also emerged as potent anti-inflammatory agents, reports the review.
Chronic inflammation can spur on the development of a range of serious conditions, such as arthritis.
“There are a limited number of studies demonstrating that beetroot supplements have anti-inflammatory effects in vivo,” the researchers wrote.
Studies that are in vivo are those in which the effects of various biological entities are tested on whole, living organisms or cells. It is one of a number credible methods for scientific testing.
One study cited in the review showed that ingesting betalain-rich oral capsules made from beetroot extracts alleviated inflammation and pain in osteoarthritic patients.
Osteoarthritis is a chronic disease characterised by progressive degeneration of the joints.
Boosting cognitive function
Cognitive function deteriorates with age and is associated with dementia and other forms of brain decline.
Although long-term clinical trials are yet to be conducted, a preliminary study explored the influence of acute beetroot supplementation on age-related cognitive function.
In the study, older type 2 diabetics supplemented with 250 mL of beetroot juice for 14 days.
At the end of the study, they experienced a significant improvement in simple reaction time compared to a control group.
However, no effects were evident in other cognitive tests associated with decision-making, rapid processing, shape and spatial memory.
Potent antioxidants
According to the review, beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains.
Betalains is the most common pigment in beetroots, responsible for their strong red colour.
As the review explains, the pigment is a rich source of antioxidants – compounds that protect the body against oxidative stress.
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Oxidative stress is an imbalance of unstable atoms called free radicals and antioxidants in the body, which can lead to cell and tissue damage.
The review cited a number of studies that indicate beetroot, in the form of a juice supplement, protects against oxidative damage to DNA.