Editor’s Note: This article has been reprinted. It was originally published on December 26, 2016.
Beetroot Raw beetroot juice is usually recommended in limited quantities due to its high sugar content. However, when beets are fermented, they are among the healthiest vegetables, as most of the sugar is then absorbed by beneficial bacteria during the fermentation process while leaving other health-promoting components intact.
fermented foods It is also full of Probiotics Or good bacteria. Numerous studies have shown how the perfect balance and diversity of bacteria in your gut is the foundation for physical, mental and emotional health, and fermented beetroot juice has many additional benefits that go beyond probiotics.
Raw beets promote heart health.
For example, eating raw beets has been shown to lower blood pressure by four to five points within hours.1 This effect is caused by the nitrates naturally present in beets, which are converted into nitric oxide In your body.2
Nitric oxide, in turn, works to relax and dilate blood vessels, improving blood flow. lower blood pressureIn fact, nitrates are used medically to treat angina and congestive heart failure, and research shows that a glass of beetroot juice has the same effect as prescription nitrates.3
Competitive athletes also use beetroot juice for its nitric oxide-boosting benefits. Research shows that raw beets can boost endurance during exercise by up to 16%,4 Effect attributed to increased nitric oxide.
In another study,5 Nine patients diagnosed with heart failure who had lost muscle strength and decreased exercise capacity were shown to benefit from beetroot juice.
Patients were given 140 milliliters (ml) — about two-thirds of a cup — of concentrated beet juice, followed by testing, which found an almost immediate increase in their muscle capacity of an average of 13%.
Important Warning – Avoid using mouthwash or gum, as this prevents the conversion of nitric oxide from occurring.6 This is because nitrates are converted to nitrites in saliva by beneficial bacteria. This nitrite is then converted to nitric oxide elsewhere in the body.
Betaine is also found naturally in beets. Reduces inflammation It protects against environmental stressors that can play a role in heart disease.
Beets have powerful immune-boosting and anti-cancer properties.
The phytonutrients that give beets their deep crimson color also have powerful anti-cancer properties.7 Studies have shown that beetroot extract reduces the formation of multi-organ tumors in various animal models when administered in drinking water. Beetroot extract is also being studied for use in the treatment of pancreatic, breast, and colon cancer in humans. Prostate cancer.8
Additionally, raw beets can boost immune function thanks to their high content of vitamin C, fiber, potassium, and manganese, while the betalain pigments and sulfur-containing amino acids in beets support the body’s phase 2 detoxification process. Traditionally, beets have been valued for their ability to purify the blood and liver.
Beets are high in folic acid, which also reduces the risk of stroke, and are an excellent food for pregnant women. Folic acid is essential for many bodily processes, and a deficiency during pregnancy increases the risk of stroke. birth defectsThe blood-purifying properties of beets can also relieve morning sickness.
Why should beets be fermented?
Fermenting beets instead of eating them raw gives you all the health benefits of raw beets — which become more bioavailable through fermentation — plus the beneficial bacteria and enzymes that fermentation produces.
In addition to pickled beets and soaked beets Pickled cabbage,9 Fermented beet juice, known as beet kvass,10 Beet kvass is becoming increasingly popular in the West. Beet kvass has a long history of use in Russia, Ukraine and other Eastern European countries, where it is consumed for medicinal purposes as a general health tonic. It is also commonly added to soups, sauces and vinegars.
Traditionally, beet kvass has been used to boost immune function, cleanse the blood, combat fatigue and treat kidney stones, chemical sensitivity, allergies and digestive problems. Anecdotal reports suggest that beet kvass can even improve the appearance of age spots, thicken hair and reduce graying.
A 2015 animal study confirms the digestive benefits of fermented beetroot juice, showing that it improves… gut microbes And metabolic activity.11
Due to its detoxifying properties, avoid drinking too much when you first start taking it. This can increase the amount of toxins released, leading to bloating, constipation, and/or cold or flu symptoms.
As a general recommendation, start with 1 ounce per day, then gradually increase to 8 ounces per day. If you are very toxic, you should start with just 1 teaspoon.
Simple Beet Kvass Recipe
You can find a number of beet kvass recipes online. Here’s one from BeetsandBones.com:12
Ingredients List
- 2 large raw organic beets, cut into 1-inch cubes. Do not grate, as this will release a lot of sugar. You do not need to peel the beets if they are organic, unless you really want to, as the skin contains a lot of bacteria that drives the fermentation process. If you are using conventionally grown beets, it is advisable to peel them to avoid pesticide residue.
- 3 tablespoons sauerkraut juice or pickle juice.
- Pure, filtered water, fresh beetroot juice, or a combination of beetroot juice and pure water. Tap water that has been contaminated with chlorine or other chemicals will not work, as the chemicals will prevent fermentation and cause putrefaction instead. If you use tap water, be sure to boil it first and let it cool before using it.
- Optional: 1/2 teaspoon of natural, unrefined salt, such as sea salt, or my personal favorite, Himalayan saltSalt prevents the formation of harmful bacteria, but too much of it makes the drink unpalatable.
Place the beets in a large jar, filling it about one-third full. Add the sauerkraut or pickle juice, salt, and water or beet juice, leaving about 2 inches of space between the top of the liquid and the lid. Cover tightly and shake well to dissolve the salt.
Store at room temperature for three to five days. In the winter months, the fermentation process may take up to seven days due to cooler room temperatures. Make sure to keep the lid tightly closed but remember to release the pressure daily.
If foam, scum or mold appears, simply scrape off the top layer with a spoon. Taste the kvass daily, and when it tastes good, refrigerate it to stop the fermentation process. Fizzing bubbles on top are a sign that it is ready.
Other suggestions and recommendations
If you like, you can separate the kvass from the beets by straining the liquid into a clean container. As for storage, research has shown that when refrigerated, kvass made from fermented beets with milk retains its antioxidant properties for up to 30 days.13 Of course, the beets can be consumed as well, or you can reuse them to start another batch of kvass.
Beets also make an excellent addition to traditional borscht (beetroot soup), while kvass can be used to pickle boiled eggs. Some beet kvass recipes call for whey,14 But this isn’t really necessary and adds more steps and time to the process. Flavors can also be added,15 Such as raisins, strawberries, fresh orange juice, apples, carrots, lavender, fresh or dried mint leaves, cinnamon or ginger.
Choose organic or conventional beets and eat your vegetables too.
Whether you’re juicing, eating them raw, or fermenting them, I highly recommend buying organic beets. As with many other crops, most sugar beets grown in the United States are now genetically modified. While table beets are not currently genetically modified, they are often grown in close proximity to sugar beets, and cross-pollination is known to occur. So when choosing beets to eat, choose organic varieties whenever possible to avoid potential GMO contamination.
You can also buy your own beet seeds because beets are easy to grow. And the many nutrients and real health benefits they offer are worth it. In addition to beets, Beet greens They also provide a wide range of vitamins and minerals. They’re a great source of fiber — 1.41 grams in just one cup — as well as vitamin B6, magnesium, potassium, copper, manganese, and antioxidants.16
The high amount of vitamin K in beetroot leaves has blood clotting properties, fights aging, supports DNA, reduces the risk of osteoporosis, works with calcium to promote bone strength, and plays a role in fighting Alzheimer’s disease. Beetroot leaves contain more iron than spinach and have a higher nutritional value than the vegetable itself.17 In addition to using young beet leaves in salads or stir-fries, beet leaf juice is another excellent way to get all of these nutrients.
Raw beets and beet kvass can help you treat your ailments.
As you can see, beets have a wide range of health benefits. If you suffer from high blood pressure or heart failure, you can try raw beetroot juice or beetroot kvass and see how it affects you. If you notice an improvement in your blood pressure or stamina after drinking the juice, then this is the right choice.
If you have diabetes or insulin resistance, carefully monitor how raw beetroot juice affects your overall health, and take that into account when choosing how often you consume it. Moderation is usually best.
Using beet kvass seems to be a much better option, as a large amount of sugar is removed in the fermentation process. By providing beneficial bacteria, the drink can also have a beneficial effect on diabetes and a whole host of other health problems, especially diseases that are due to gut dysfunction. This list is rather long because it is difficult to be in perfect health if your gut microbiome is unhealthy.
