Broccoli Nutrition: Battle Cancer, Osteoporosis & Weight Gain

Ask any nutritionist, medical doctor, neuropath or nutrition researcher what his or her personal list of “top 10 healthy foods” are, and cruciferous vegetables like broccoli are sure to show up on all of them.
It’s no wonder, considering the fact that broccoli is vegetable royalty — loaded with cancer-fighting antioxidants, fiber, and numerous vitamins and minerals. What are some proven benefits of broccoli nutrition? It’s hard to know where to start!

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Broccoli Nutrition Benefits

Broccoli was first cultivated as an edible crop in the northern Mediterranean region starting in about the sixth century B.C., and as far back as the Roman Empire, it’s been considered a uniquely valuable food when it comes promoting health and longevity. Research links broccoli and cruciferous vegetable consumption with loads of health benefits, including these:

• Cancer prevention
• Lowered blood pressure and cholesterol levels
• Slowed aging
• Better teeth and gum health
• Better bone health
• Prevention of prematurely aged, irritated skin
• Better wound healing
• Better eye health
• Detoxified blood
• Liver protection
• Balanced pH level and regulated blood acidity
• Improved hormonal health and adrenal gland functioning
• Improved fertility
• Increased metabolism and better management of a healthy weight
• Better cognitive function, even into old age

Like most green veggies, broccoli really shines when it comes to cancer prevention. It’s now known that to a large extent, you can effectively prevent cancer with your diet, and the cancer-protective properties of broccoli have been well established in numerous studies. Even the American Cancer Society recommends eating broccoli and similar cancer-killer cruciferous vegetables several times a week for the best protection. Broccoli consumption improves the body’s ability to fight cancer in a variety of ways, including providing antioxidants, regulating enzymes, and controlling apoptosis and cell cycles. (1)
Broccoli is a member of the brassica family of cruciferous vegetables — the same family that includes other greens like bok choy, cabbage, kale, Swiss chard and other life-saving veggies. These nutrient-dense vegetables are excellent sources of a family of phytochemicals called isothiocyanates. In addition to isothiocyanates, broccoli also contains sulforaphanes and indoles — two types of strong antioxidants and stimulators of detoxifying enzymes that protect the structure of DNA. (2)
Broccoli is also full of minerals and vitamins, like vitamin B6 that helps with heart and brain health. Broccoli nutrition benefits heart health by preventing heart attacks and strokes and keeping arteries clear, in addition to correcting high cholesterol and high blood pressure.
Broccoli even has benefits when it comes to your appearance. Broccoli’s high levels of vitamin A is necessary for skin health, eye health and even fertility. And a derivative of vitamin A found in broccoli, beta-carotene, is essential for liver health, immune functioning and has been shown to fight cancer.

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Broccoli Nutrition Facts

Broccoli is technically an edible green plant in the cabbage family, which is part of the larger plant family called Brassica oleracea. Because it’s so tied to cabbage and has many of the same nutrition benefits, the word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage.”
Apart from its demonstrated cancer-fighting abilities, broccoli is considered a nutritional powerhouse when it comes to supplying high levels of vitamins and minerals. As you can see below, broccoli is a naturally high source of dietary fiber, plant-based protein, vitamin K, A, C and more.
One cup of cooked broccoli has about: (3)

• 55 calories
• 4 grams protein
• 5 grams fiber
• 0 grams fat
• 100 micrograms vitamin K (276 percent DV)
• 101 milligrams vitamin C (168 percent DV)
• 120 milligrams vitamin A (48 percent DV)
• 168 micrograms folate (42 percent DV)
• 0.4 milligrams vitamin B6 (16 percent)
• 0.4 milligrams manganese (16 percent)
• 457 milligrams potassium (14 percent DV)
• 105 milligrams phosphorus (10 percent DV)
• 33 milligrams magnesium (8 percent DV)
• 62 milligrams calcium (6 percent DV)

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7 Health Benefits of Broccoli

1. Fights Cancer

As you just learned, broccoli is one of the best natural cancer treatments and sources of isothiocyanate compounds that fight cancer by lowering oxidative stress, neutralizing carcinogens and battling toxins. (4) They do this by reducing the poisonous effects of toxins from a poor diet, environmental exposure, heavy metals and the aging process.
Isothiocyanates work by stimulating the release of special “carcinogen killer chemicals” that speed up the removal of toxins from the body. Many studies show that high-antioxidant foods like cruciferous veggies inhibit cancerous tumor growth and stop DNA damage from occurring, so they’re known to significantly lower the risk of colon, prostate, gastrointestinal, breast, lung and other cancers.
In addition to offering high levels of isothiocyanates, broccoli nutrition is also valuable for cancer prevention because of high levels of a phytochemical called sulforaphane. This disease-preventing compound increases the activation of enzymes known as phase 2 enzymes that powerfully fight toxins in the body. (5) In fact, sulforaphane is the most potent inducer of phase 2 enzymes of any known phytochemical and helps reduce the risk of some of the deadliest forms of cancer, including prostate cancer.
Cruciferous vegetables are linked with a reduced risk of breast and cervical cancers, which makes them especially important for women. This is due to their effects on estrogen within the body: They increase the ratio of good estrogen metabolites (the kind that are not benign and not linked with cancer growth) but reduce the kind that’s potentially harmful. Men also naturally have lower levels of estrogen present in their bodies so broccoli helps prevent estrogen-related cancer for men, too.

2. Maintains Strong Bones

Broccoli is an excellent source of vitamin K, calcium, magnesium and potassium, which are essential for healthy bones, nails and teeth. High levels of vitamin K and iron are vital for maintaining bone mineral density (in addition to having many other benefits like promoting blood health and boosting your energy levels).
Some even say that vitamin K builds bones better than calcium, and just one cup of broccoli provides over 270 percent of your daily vitamin K needs! There’s evidence in human intervention studies that vitamin K and vitamin D work together to positively impact bone metabolism and that a vitamin K deficiency or vitamin D deficiency increases risks for bone-related diseases. Vitamin K also positively affects calcium balance, a key mineral in bone metabolism. (6)
Calcium found in broccoli is also crucial for preventing calcium deficiency plus building and maintaining strong teeth and bones — especially into older age when people become more susceptible to bone breaks, fractures and bone density loss. If your body doesn’t get enough calcium, it steals calcium from your bones to help keep a steady amount in your blood, so including more broccoli in your diet is a natural osteoporosis treatment and prevention method.

3. Maintains Heart Health

Epidemiologic studies published in the American Journal of Clinical Nutrition readily show that higher fruit and vegetable intake, especially cruciferous veggie intake, is correlated with a lower risk of cardiovascular disease. (7, 8) The high-fiber content of broccoli is excellent for lowering cholesterol naturally and fast. It prevents cholesterol from entering your bloodstream by binding to it and removing it from the body.
Sulforaphane in broccoli can also significantly improve high blood pressure levels as well as kidney function, while the compound called lutein present in broccoli can prevent thickening of the arteries and plaque buildup that can lead to cardiac arrest.
Broccoli also packs high levels of minerals important for reduced inflammation, fighting free radical damage and protecting cardiovascular health. These include calcium, potassium and magnesium. For example, it’s well-known that calcium plays some pivotal roles in keeping bones healthy and strong, but it also helps your blood to clot and keeps your muscles and nerves working properly.

4. Increases Gut and Digestive Health

In addition to promoting heart health, high-fiber foods also keep the digestive system flushed and healthy. Eating whole foods as part of a high-fiber diet promotes regular bowel movements; better gut and colon health; a more alkaline digestive tract (which boosts immunity); and prevention of constipation, IBS and other digestive disorders.
Isothiocyanate sulforaphane compounds abundant in broccoli also powerfully fight against harmful bacteria within the gut and prevent oxidation than can lead to cancer within the digestive organs.
Studies conducted by the Division of Clinical Pharmacology at Tokyo University of Science found that when mice are fed diets high in broccoli, they experience reduced gastric bacterial colonization, lower expression of tumor growth and inflammation, and higher antioxidant activity that increases immunity. (9) Broccoli further supports the body’s natural detoxification processes due to its phytonutrients glucoraphanin, gluconasturtiian and glucobrassicin that aid in liver function and help cleanse the blood.

5. Maintains Eye Health and Vision

A lesser known benefit of broccoli nutrition is how it saves your eyes from age-related disorders. Broccoli positively impacts eye health thanks to high levels of the carotenoids called lutein and zeaxanthin, which are crucial for eye health and maintaining good vision into old age.
They help protect night vision and stop UV damage from occurring within the eyes’ retina and cornea. A diet high in foods like broccoli that provide antioxidants, vitamin C and vitamin A is a natural treatment for macular degeneration, which is the leading cause of blindness in older adults.

6. Promotes Healthy Skin

Want to maintain healthy, youthful-looking skin even into older age? Eat more broccoli — thanks to it’s sulforaphane that helps repair skin damage, broccoli nutrition benefits the look, feel and health of skin.
Its high levels of vitamin A and vitamin C prevent collagen breakdown, skin cancer, UV damage, wrinkles and skin inflammation.

7. Helps with Weight Loss

Broccoli is one of the most nutrient-dense foods on earth. One cup of cooked broccoli has just over 50 calories, but a good dose of fiber, protein and detoxifying phytochemicals. As a complex carbohydrate high in fiber, broccoli is a great choice for supporting balanced blood sugar levels, ongoing energy and helping you to feel full.
Want to know a secret to losing weight fast? Including more high-volume. low-calorie, high-nutrient foods in your meals. Broccoli is high in volume due to having a high water content, so it takes up room in your stomach and squashes cravings or overeating without adding lots of calories to meals at all.

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History of Broccoli

Broccoli has been eaten and valued among Italians for centuries. It’s native to the eastern Mediterranean and Asia Minor, and its history is linked with the Ancient Romans, who often sprouted and ate it with many types of meals. It was first brought to England  in the mid-18th century and then was introduced to the United States by Italian immigrants, but it didn’t actually become widely known until the 1920s, which is surprising if you consider how popular it is today.
Although it might be considered a newer vegetable, broccoli nutrition is now praised around the world, and it’s eaten as part of nearly every cuisine there is, from Indian and Japanese to American and French. Today, the largest producers of broccoli are China, India, Italy, Mexico, France, Poland and the U.S.
Many different types are eaten throughout the world, including Chinese broccoli and Rapini (called broccoli rabe in the U.S.). Other less common types include Tenderstem broccoli (which is a cross between broccoli and chinese broccoli) and Beneforté, which is a rare variety of cross-bred broccoli containing two to three times more glucoraphanin compounds than standard broccoli.

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How to Buy and Cook Broccoli

It’s important to buy organic broccoli whenever possible — considering that the Environmental Working Group lists it as one of the most chemically sprayed veggies there is year after year. While you can always look for broccoli that’s raw and fresh at farmers’ markets and grocery stores, buying frozen organic broccoli is a good option too and can save you some money.
The broccoli head or tree-like florets are the most popular parts to eat, but the entire stock of broccoli is edible and packed with nutrients. Many health experts recommend eating the stalks, since they can be considered a high-fiber food, along with eating the leafy greens attached to the stalks that hold high levels of nutrients.
Broccoli is perfectly edible raw, although it has the potential to cause stomach aches more so when it’s uncooked compared to when it’s cooked. Broccoli’s nutrients can be delicate to high-heat cooking, so it’s best to cook it at low temperatures and for short periods of time whenever possible.
Broccoli can easily burn and become water-logged when it’s overcooked — and we all know how unappetizing that can be. Some easy ways to cook broccoli until it’s just soft and its flavor enhanced is to sauté it with some olive oil on the stove for less than 10 minutes, quickly blanch it in some boiling water for several minutes or roast it for about 20 minutes in the oven.
You can also quickly steam broccoli in minutes by adding it to a large covered pot with a few tablespoons of water and letting it steam for four to five minutes or until tender (this is a great way to preserve a high level of nutrients).

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Healthy Broccoli Recipes

How can you use broccoli at home in more recipes? Easy: Take advantage of all that broccoli nutrition has to offer by roasting it with some lemon and garlic to make a simple side dish, adding some to whole grain pasta or grain dishes, blending it into pesto and other sauces, topping a salad with some either raw or cooked broccoli, and adding “broccoli slaw” to sandwiches or tacos.
Broccoli goes well with lots of different flavors and types of cuisines, and it can be eaten with breakfast, lunch or dinner. Try combining it with olive oil, garlic, tomatoes, onion, lemon, parsley, ginger, curry and other spices. It’s also beneficial to eat broccoli with some sort of healthy fat like olive or coconut oil, since certain vitamins are fat-soluble, meaning they’re digested and absorbed or transported in the body only with fat. These include vitamin A, vitamin D, vitamin E and vitamin K.
Here are some ideas for simple, healthy ways to use broccoli:

Broccoli Salad Recipe

Total Time: 5 minutes
Serves: 2–4
INGREDIENTS:

• 1 bunch broccoli
• 1/2 cup sunflower seeds
• 1/2 cup raisins
• 1/2 cup chopped green onions
• 3/4 cup vegenaise
• 2 tablespoons red wine vinegar
• stevia to taste

DIRECTIONS:
Mix all ingredients in a large bowl. Refrigerate before serving.

Raw Veggie Salad Recipe — a nutrient-dense salad made with a combination of different raw veggies, this one comes together in minutes.

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Potential Concerns with Eating Broccoli

Some people are concerned about eating cruciferous vegetables and a connection to thyroid problems. Luckily, there isn’t much to worry about there, and according to the research, it would take a large amount of cruciferous vegetables to cause any type of hypothyroidism. It also appears to be a risk primarily for people who have an existing iodine deficiency.
My advice if you have a thyroid issue is to consume cruciferous vegetables that have been cooked and to keep them to about one to two servings daily, but otherwise most people can greatly benefit from eating plenty of broccoli and other cruciferous veggies to their hearts’ content.

Read Next: 12 Benefits of Basil + Recipe Ideas

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Onion Nutrition: Natural Antibiotic & Anti-Cancer Aid

Whether it’s white, red or yellow onions, these pungent allium vegetables pack numerous health benefits in addition to big flavor. Through a high supply of nutrients and antioxidants — including flavonoids and polyphenols — onion nutrition can help you maintain better blood sugar levels, facilitate in building strong bones and be protective against inflammation, which we know is at the root of most diseases.
Studies have linked onions to cancer and heart disease prevention, plus lower risks of developing arthritis, asthma, diabetes and neurodegenerative disorders.
Onions (species name Allium cepa L) are a member of the Liliaceae plant family, which also includes other flavorful allium vegetables like garlic and leeks. Allium vegetables contain therapeutic oils that hold sulfur compounds (cysteine sulfoxides), which are partially responsible for their signature smell and taste, but also for many of the health benefits of onion nutrition (especially when it comes to naturally treating cancer). (1)
Some of onion’s most important antioxidants include flavonoids like quercetin and anthocyanins. At least 25 different flavonols have been identified across all onion varities! Quercetin is considered an antihistamine phytonutrient that’s often found in allergy products because it can lower the effects of histamines on the immune system. And anthocyanins, the same type of antioxidants found in red berries, are responsible for giving red onions their deep color. (2)
Another form of onions’ flavonoids are alkenyl cysteine sulphoxides (ACSOs), sulfur compounds that have been reported to have a range of health benefits, including anti-carcinogenic properties, anti-platelet activity, anti-thrombotic activity, anti-asthmatic and antibiotic effects. (3)
Ever wonder why your eyes water when cutting an onion? It’s because cutting onions punctures their cell membranes that store ACSOs. While it might be inconvenient to tear up while cooking, as you can see it’s a small price to pay for the very impressive roles that these compounds hold when it comes to disease prevention!

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Onion Nutrition Facts

You may like sweet onion varieties best, like vadalia onions and shallots, because they tend to have a milder taste and can even be eaten raw, but compared to white and red onions, these usually have a lower percentage of beneficial compounds. According to research looking at onion nutrition, yellow onions contain the most quercetin and also the most sulfuric compounds, but red onions are higher in other protective antioxidants (as indicated by their color).
Sweeter onions are left in the soil longer before being harvested so more of their carbohydrates have a chance to turn to sugars, hence their sweeter taste. Some research suggests onion nutrition improves as onions are left in the ground longer. In general, the longer onions are left in the ground, the sweeter they taste but the lower phytonutrient count they have. Usually, the more potent the smell and taste of an onion is, the more nutrients are present (and therefore the onion is more likely to make you tear).
One cup of raw, chopped onions contains about: (4)

• 64 calories
• 0 grams fat
• 2 grams protein
• 2 grams fiber
• 7 grams of sugar
• 8 milligrams vitamin C (20 percent DV)
• 0.2 milligrams vitamin B6 (10 percent DV)
• 0.2 milligrams manganese (10 percent DV)
• 22 milligrams folate (8 percent DV)
• 234 milligrams potassium (7 percent DV)
• 46 milligrams phosphorus (5 percent DV)
• 0.07 vitamin B1 thiamine (5 percent DV)

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Onion Health Benefits

1. Helps Fights Cancer

According to many clinical studies looking at onion nutrition benefits, onions help reduce the risk of developing colon, ovarian and mouth cancers through their rich supply of antioxidants that prevent cell damage. Onion’s sulfur compounds have been found in studies to prevent the growth of tumors and cancer development by protecting cells from mutation and inducing apoptosis.
Even consuming onions just several times per week has been linked to cancer protective benefits. But, of course, the more you consume onions, the more cancer protection you receive. For example, large studies from southern European populations published in the American Journal of Clinical Nutrition show an inverse association between the frequency of consuming onions and other allium vegetables and the risk of several common cancers. (5)

2. Protects Heart Health

Onions have fibrinolytic benefits, meaning they provide cardiovascular protection by reducing the risk of blood clot formation. Additionally, they can protect against “bad” LDL cholesterol. They do this by limiting the activity of harmful free radicals within blood vessels, therefore lowering oxidative stress and improving blood circulation and blood pressure levels.

3. Helps Maintain Strong Bones

Onions nutrition has positive benefits for bone health because onions can help foster greater bone mineral density, which lowers the risk for fractures. A study done by the Department of Family Medicine at the University of South Carolina found that bone density increased in women as the frequency of onion consumption increased.
Women who consumed onions once a day or more had an overall bone density that was 5 percent greater than individuals who consumed onions once a month or less. Researchers concluded that women who consume onions most frequently may decrease their risk of hip fractures by more than 20 percent versus those who never consume onions. (6)
One possible mechanism responsible for the bone-building benefits of onion nutrition might be onions’ GPCS substances (gamma-L-glutamyl-trans-S-1-propenyl-L-cysteine sulfoxides), which help inhibit the breakdown of bone and prevent osteoporosis and reverse corticosteroid-induced bone loss.

4. Can Help Prevent or Manage Diabetes

A large meta-analysis done by the Plant Resources Research Institute in Korea found that onion extract can help fight diabetes because onion intake may be effective for lowering plasma glucose concentrations and body weight. (7) Onions are an effective, natural way to control the level of blood sugar released into the bloodstream and prevent insulin resistance.
Onion nutrition research also shows that onions supply chromium, which is beneficial for controlling blood glucose and may be beneficial for preventing diabetes.

5. Lowers Risk of Arthritis and Asthma

Because onions as a great anti-inflammatory food, they’re one of the best vegetable choices if you suffer from painful inflammatory diseases like arthritis or asthma. According to the National Arthritis Foundation, quercetin found in onions may be especially beneficial for arthritis sufferers because it helps inhibit inflammation-causing leukotrienes, prostaglandins and histamines that worsen pain and swelling. (8)

6. Defend Against Respiratory Infections

The next time you’re suffering from a cold or respiratory illness, try consuming more onions as a natural way to beat that cold. Experts believe that certain onion nutrition phyonutrients can increase immune defense; fight inflammation; reduce mucus in the nasal passages, lungs and respiratory system; and can help you feel better quicker.

7. May Help Improve Fertility

Antioxidants have a big impact on sperm health parameters, so onions may be one natural way to improve fertility. When researchers from Azad University in Iran investigated the effects of onions on fertility of rats, they found that total testosterone significantly increased, as did sperm concentration, viability and mobility in the rats who received high levels of onions over the course of 20 days. (9)

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Onions’ History

Many ancient populations believed that onion nutrition has a beneficial effect on disease treatment and should be part of a healing diet, so records show that onions have been used worldwide as a valuable medicinal and food source for thousands of years. Although there’s no conclusive evidence as to where they first appeared, onions history goes back about 5,000 years to parts of Iran and West Pakistan.
Onions might be one of the earliest cultivated crops because they were less perishable than other foods of the time, last a long time, are transportable, can easily be grown year-round, and grow well in different types of climates and soils. They can also be dried and preserved, which has made them a valuable source of nutrients during times of famine.
Some records show that onions grew in parts of China, India and Egypt around the time of 3500 B.C. In Egypt, onions were even considered to be an object of worship and symbolized eternity because of the onion’s “circle-within-a-circle” structure. Paintings of onions can even be found within the inner walls of the ancient Egyptian pyramids and tombs! Onions were also eaten by the Israelites and mentioned as one of the Bible foods, along with cucumbers, melons, leeks and garlic.
Today, onions are consumed around the world, and luckily they’re even increasing in popularity significantly in the U.S., as more people learn about the ways that onions nutrition can link flavor and health. The U.S. is now the third leading provider of onions; the biggest growers of onions today include China and India, followed by the U.S.

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How to Buy Onions

A benefit of onion nutrition that might surprise you? Reports show that onions are actually one of the vegetables least contaminated with pesticide chemicals. In fact, some sources say that they’re the very lowest vegetable in terms of storing pesticide residues.
Therefore, buying organic onions isn’t always necessary if you’re looking to eat healthy on a budget; you can save your money to spend on other produce instead that tends to be sprayed win higher levels of chemicals (like spinach, apples and berries).
Onions are known to last a long time, especially for a vegetable. You can store onions on your countertop for just about a month before they start to go bad so there’s no downside to stocking up on them when you’re at the grocery store.

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The Best Ways to Prepare and Store Onions

Here’s something else somewhat unique to onions in regard to their storage: When they’re left near potatoes, they absorb ethylene gas that potatoes give off and tend to spoil at a much quicker rate. So it’s always best to keep onions and potatoes separate — but keep both unrefrigerated.
You don’t want to refrigerate uncut onions because this actually makes them spoil sooner. But once you do cut open onions, keep them in the refrigerator and use them as soon as possible in order to make sure all of their beneficial nutrients are still intact. Because they have a strong odor and smell, keep them separate from all other foods in a tightly sealed container so your whole refrigerator or freezer doesn’t wind up absorbing the onion smell and taste!

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How To Cook Onions

There are dozens of ways to use onions in healthy recipes every single day. You can add them to eggs, throw them in to soup, try raw red onions on salads, add some to quinoa recipes or brown rice pilaf dishes, use them to make sauces in order to lend flavor to fish or other proteins, and many other ways too.
Different onions are best in different types of recipes; for example, red onions and shallots are usually the kind eaten raw, while white and yellow onions are preferred when cooked. No matter the type you choose, keep in mind that a high percentage of valuable phytonutrients — which are the keys to the many onion nutrition benefits described above — are stored toward the surface of the vegetable right under its thin, paper-like outer peel. To maximize the benefits of onions, only peel off the onion’s outermost layer and consume the rest of the fleshy, moist parts.
Something else interesting about preparing onions? Studies show when you cut onions open, if you leave them exposed to air for about 10 minutes their phytonutrient content actually increases and becomes more absorbable. If you have the time when cooking, chop your onions and leave them on a cutting board for several minutes before adding them to recipes.
You can bring out the naturally sweet flavor of onions, as well as the absorbability of onion’s nutrients, by briefly cooking them. The thinner you slice onions, the more quickly they will cook; the longer you cook them, the more their sugars are released and the sweeter they taste.
Try sautéing them in some coconut oil or olive oil briefly, or submerging and boiling them in stock, which will absorb their flavors. Compared to many other vegetables, onion’s phytonutrients are usually well-preserved during cooking and aren’t considered very delicate compounds.

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Healthy Onion Recipes

Onions are extremely versatile in recipes; in fact, they’re used in just about every culture’s cuisine in the world in one way or another, whether French, Chinese, Mexican or Indian. Try some of these onion recipes to add antioxidants and protective phytonutrients to your diet, along with plenty of low-calorie, natural flavor.

Onion Soup Recipe

This onion soup recipe is healing to your gut and still full of good flavor! It’s easy to make and a great addition to any meal.
Total Time: 45–60 minutes
Serves: 6–8
INGREDIENTS:

• 4 large onions, peeled and thinly sliced
• 2 cups chicken bone broth
• 2 cups beef bone broth
• 4 tablespoons ghee
• 5 garlic cloves, chopped
• Sea salt and black pepper to taste

 DIRECTIONS:

1. In a stock pot over medium heat, melt ghee and thinly sliced onions.
2. Cook onions until lightly caramelized. Add bone broth and garlic. Season with salt and pepper to taste.
3. Bring mixture to a boil, and then reduce the heat and allow to simmer for 30–50 minutes (the longer the more flavor).

Quinoa Pilaf Recipe

This Quinoa Pilaf Recipe is a great side. Quinoa is a grain that is high in protein.
Total Time: 30 minutes
Serves: 2
INGREDIENTS:

• 2 tablespoons coconut oil
• 1 medium organic yellow onion, finely chopped
• Half organic red bell pepper, finely chopped
• 1 organic garlic clove, minced
• 1/4 cup currants
• 1/4 cup chopped almonds
• 1 cup quinoa
• 2 cups water
• 1/8 teaspoon black pepper
• 1/4 cup chopped fresh organic chives (or green onions, including the greens)
• Sea salt to taste
• 1 teaspoon cayenne pepper

DIRECTIONS:

1. Heat 2 tablespoons coconut oil on medium high heat in a pan.
2. Saute the onion, bell pepper, garlic and currants, stirring occasionally until the onions are translucent, but not browned.
3. Remove from heat and put into a large serving bowl.
4. Stir in almonds, basil, chives, cayenne. Add salt and pepper to taste.
5. Cook quinoa, water, one teaspoon of salt, and simmer for 20 minutes, stirring occasionally for a couple more minutes. The quinoa will become tender, and most of the water should be absorbed when done.
6. Serve sautéed veggies over bed of quinoa.

Breakfast Salmon Egg Bake Recipe

This Breakfast Salmon Egg Bake Recipe is a favorite! It’s easy to make and full of flavor, protein and omega-3 fats. It’s gluten-free, grain-free and sure to please all.
Total Time: 55 minutes
Serves: 4–6
INGREDIENTS:

• 2 tablespoons ghee
• 1 medium onion, thinly sliced crosswise
• 8 large eggs
• 1 cup red, yellow and/or orange peppers, chopped
• 1 cup kefir
• 1 cup mushrooms
• 1 tbs chopped fresh dill
• Sea salt and black pepper
• 1 teaspoon nutmeg
• 6 ounces smoked wild caught Alaskan salmon, skin removed and roughly broken into 1/2-inch pieces
• 3/4 cup goat cheese, crumbled

DIRECTIONS:

1. Preheat oven to 350 degrees F.
2. Melt the ghee in a 10-inch sauté pan over medium-high heat. Add the onion and peppers and cook, stirring occasionally, until soft and turning translucent, about 3 minutes. Add the mushrooms and cook until softened and slightly browned, another 3 to 4 minutes. Remove the pan from the heat.
3. Spread mixture with ghee over bottom of greased pan.
4. Spread salmon pieces over onion mixture.
5. Beat the eggs in a medium bowl with the kefir, 1 tablespoon of the dill, 1/4 teasoon salt, 1/4 teaspoon pepper and the nutmeg.
6. Pour egg mixture over onion mixture.
7. Bake for 35–40 minutes.
8. Sprinkle goat cheese over top and serve.

Dandelion Tea for Liver Detox, Healthy Skin & Stomach

Most homeowners don’t realize that the yellow weeds that pop up every spring, and must be kept at bay for months, are actually plants that have a number of powerful health benefits. In fact, humans have been using dandelions in food for much of recorded history.
Dandelion is used for the treatment of muscle aches, loss of appetite, upset stomach, intestinal gas, gallstones, joint pain, eczema and bruises. It also increases urine production and serves as a laxative to increase bowel movements.
Some people use dandelion to treat infection, especially viral infections and even cancer. It’s also used as a skin toner, blood tonic and digestive tonic.
Dandelion greens can be chopped up and used as a garnish or an addition to a sauce, or they can be eaten raw or cooked to minimize their somewhat bitter flavor. You can also use the dandelion root, stems and flowers to make a delicious and super-healthy tea. Either way, you reap the benefits of this unexpected nutritional plant.

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Dandelion Tea Nutrition Facts

Dandelions are native to Eurasia and North America; the two species, T. officinale and T. erythrospermum, are found as weeds worldwide. The name dandelion comes from the French word dent-de-lion, meaning “lion’s tooth.” Dandelion plants are from the Asteraceae family and part of the Taraxacum species. They look like very small flowers that are collected together into a flower head, or floret.
Many Taraxacum species produce seeds asexually by apomixis, meaning the seeds can be produced without pollination. This is why dandelions are genetically identical to the parent plant.
The leaves of a dandelion flower are typically five to 25 centimeters long. The flower heads are a yellow to orange color; they open in the daytime and stay closed at night. When you break the stem of a dandelion, it exudes a white and milky liquid. When the flowerhead matures, it becomes a white ball that contains many seeds and fine hairs.
It’s safe (and healthy) to eat an entire dandelion. The stem or floret can be eaten raw, boiled or infused into tea. One cup of dandelion greens contains:

• 25 calories
• 42 milligrams of sodium
• 218 milligrams of potassium
• 5 grams of carbohydrates
• 7 percent dietary fiber
• 535 percent vitamin K
• 111 percent vitamin A
• 32 percent vitamin C
• 5 percent vitamin B6
• 10 percent calcium
• 9 percent iron
• 5 percent magnesium 

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10 Dandelion Benefits

1. Protects Bones 

Calcium is the most abundant mineral in the body and dandelions contain 10 percent of your daily value. Calcium is stored in the structure of the bones and teeth. It’s used for nerve transmission, blood clotting, hormone secretion and muscle contraction.
By drinking dandelion tea or eating the greens, you can easily avoid tooth decay, muscle tension and high blood pressure and calcium deficiency.

2. High in Vitamin K

Vitamin K is an essential fat-soluble vitamin that plays an important role in bone and heart health, and can you believe that dandelions contain over 500 percent of your daily value? That makes dandelions excellent at preventing vitamin k deficiency. Vitamin K is the main vitamin involved in bone mineralization and blood clotting — in fact, vitamin K builds bones better than calcium! And it helps maintain brain function and a healthy metabolism.
There is increasing evidence that vitamin K can improve bone health and reduce the risk of bone fractures, especially in postmenopausal women who are at risk for osteoporosis. (1)
Vitamin K also helps with menstrual bleeding because of its blood-clotting capabilities. Recently, it has caught attention for its cancer-fighting properties too. Vitamin K has been shown to be effective as a natural cancer treatment, including reducing the risk of prostate, colon, stomach, nasal and oral cancers. One study conducted in 2014, published in the Journal of Nutrition, that included over 7,000 participants found that vitamin K has the power to significantly reduce the  risk of cancer and cardiovascular mortality. (2)

3. Cleanses Liver

The role of our liver is to produce bile, which helps enzymes in the body break down fats into fatty acids — and to filter and detoxify our blood. The liver also has the amazing ability to break down and store amino acids, synthesize and metabolize fats and cholesterol, store glucose, and regulate our internal functions. The vitamins and nutrients present in dandelions help cleanse our livers and keep them working properly.
Dandelions aid our digestive system by maintaining the proper flow of bile. Dandelion tea or stems are also good vitamin C foods, which helps with mineral absorption, reduces inflammation and prevents the development of disease. (3)

4. Fights Diabetes

Dandelion tea and juice help people with diabetes by stimulating the production of insulin from the pancreas and keeping blood sugar levels low. If our pancreas doesn’t produce proper amounts of insulin, or if our cells can’t properly process insulin, it results in diabetes. Because the glucose isn’t properly utilized, it accumulates in the bloodstream and results in high blood glucose or sugar levels.
To fight diabetes naturally, dandelion tea also helps the body remove excess sugar that’s stored in the body — because it’s a diuretic.

5. Fights Skin Infections

The milky white substance that you get on your fingers when you break a dandelion stem is actually great for your skin!  The sap of a dandelion stem is highly alkaline, and it has germicidal, insecticidal and fungicidal properties.
You can also use the sap to relieve itching or irritation from eczema, ringworm, psoriasis and other skin infections.

6. High in Antioxidants

Another important dandelion benefit is its high antioxidant properties. Antioxidants are substances that help prevent certain types of cell damage, especially those caused by oxidation. The body uses antioxidants to fight free radical damage, which is very dangerous for the body’s tissues and is connected to cancer and premature aging. (4)
Luckily, drinking dandelion tea helps the body avoid cell damage from free radicals. In fact, a study conducted in 2011 by the Department of Chemistry and Biochemistry at the University of Windsor in Canada found that dandelion root extract was effective in killing different cancers as a result of its free radical-fighting abilities. (5)

7. Rich in Fiber

Dandelion tea and greens are high-fiber foods, making them a beneficial aid for digestion and intestinal health. Fiber is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool.
High-fiber diets also reduce the risk of obesity, heart disease and diabetes; fiber has the power to lower the risk of some cancers’ help with diverticulosis; and prevent heart disease, irritable bowel syndrome, kidney stones and obesity. Some studies show that women with PMS or those who are menopausal can experience some relief from symptoms with high-fiber diets.

8. Good Source of Vitamin A

Vitamin A plays a critical role in maintaining healthy vision, neurological function, healthy skin and more. Vitamin A is an antioxidant, so it has the power to reduce inflammation by fighting free radical damage. Just one cup of dandelion greens has over 100 percent of the daily value of vitamin A, so you can fight premature aging, respiratory infections and vision impairment with just a mug of dandelion tea.
Vitamin A also provides immune support, promotes skin health and helps prevent cancer. For women who are pregnant, getting enough vitamin A is very important, especially during the third trimester. A pregnant woman can even suffer from night blindness if her vitamin A intake isn’t sufficient.

9. Serves as Diuretic

Dandelion root has a natural diuretic effect, allowing your liver to more quickly eliminate toxins. It also helps strengthen the immune system, balance blood sugar levels, relieve heartburn and soothe digestive issues.
Because dandelion helps reduce uric acid and stimulates urine production, it’s beneficial for fighting bacterial infections within the digestive tract and reproductive organs.

10. Prevents Urinary Tract Infections

Dandelion tea can help prevent urinary tract infections, as well as bladder disorders, kidney problems and possibly even cysts on reproductive organs. (6) (7)
A specific combination of dandelion root and leaf extracts of another herb called uva ursi taken by mouth helps reduce the number of UTIs in women. In this combination, uva ursi is used because it kills bacteria, and dandelion is used because of its ability to increase urine flow and fight infection.

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Dandelion Tea History & Interesting Facts

There are many varieties of dandelion, but the common dandelion is scientifically known as Taraxacum Officinale. In terms of history, the plant is believed to have evolved about 30 million years ago in Eurasia.
Many people try to get rid of dandelions as they grow in our yards year after year, but the dandelion plant is actually a beneficial weed. It’s helpful when gardening because it brings nutrients to the top of the soil, helping shallow-rooted plants and adding minerals and nitrogen to the soil. It also attracts pollinating insects and releases ethylene gas that helps the fruit ripen.
Another interesting fact — did you know that four dandelion flowers are the emblem of White Sulphur Springs, West Virginia? The citizens there even celebrate spring with an annual Dandelion Festival. I’m sure they know about its many health benefits!

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How to Pick and Use Dandelion Flowers

If you pick your own dandelions, make sure to avoid areas where weed-killer may have been sprayed. You don’t want to consume the nasty chemicals found in weed-killer!
Try to pick from an area that is free from pollution, too. You want to look for the younger and tender plants; they’re less bitter. You can also find bunches of dandelion plants in your local health store.
If you plan on using the roots, dig down deep and pull up the entire mass — sometimes it’s attached to several stems. Clean it with water until all of the dirt is removed. You can use the raw root to make tea or roast the root to make coffee.
Once you’re ready to eat your dandelions, make sure to wash them thoroughly. They can be stored in the refrigerator for a week — sometimes wrapping the greens in a damp paper towel keeps them fresh longer.
Dandelion greens can be sauteed, boiled and eaten raw. You can also make your own dandelion tea, which is a healthy alternative to coffee.

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DIY Dandelion Recipes

There are so many ways to incorporate the dandelion plant into your every day meals. One of the best ways to experience all of the dandelion benefits is by making your own dandelion tea. You can make tea with the roots or flowers of dandelions. It’s very easy — steep the root or flowers for 30 minutes in boiling water. You can strain the roots and flowers or drink them up with your tea.
You can also roast the root of your dandelion plant to make a coffee-like beverage. After cleaning the root, chop it in a food processor, use a baking sheet and roast the pieces in an oven at 300 degrees for two hours. Then let it steep in boiling water for 10 minutes before drinking.
For a few ideas concerning dandelion’s detoxifying properties, check out my six-step liver cleanse; consuming dandelion root has the power to improve immune system function and detoxify the body.
Dandelion greens are a great addition to make sauces or dips. For example, try adding 1/2 cup of dandelion stems to my Cilantro Pesto Recipe. Both the cilantro and dandelions are high in antioxidants that fight free radicals, help support the body in detoxification and have antimicrobial properties.
You can add dandelion stems to a ton of salad recipes. It can have a bite to it; some describe it as even a bitter taste, so it would be perfect in hardy mix of vegetables. My Broccoli Salad Recipe is the perfect mix for dandelion. Broccoli and dandelions have plenty of fiber and vitamin C to keep your body running properly throughout the day.
Dandelions are also great with seafood and pasta dishes. The dandelion flower can used as an herb — just to add a little kick to your plate. Try adding a tablespoon of chopped dandelion stems to my Salmon Patties Recipe. This healthy salmon patties recipe is sure to become a family favorite because it’s loaded with healthy omega-3 fats and has a delicious flavor! The added dandelion boosts the health benefits of this already nutritious meal.

Sautéed Pesto Mahi Mahi Recipe

This Sautéed Pesto Mahi Mahi Recipe is healthy, gluten-free, delicious and very easy to make! Add 1/2 cup of dandelion greens, and you have a super nutritious meal.

Total Time: 15 minutes

Serves: 4

INGREDIENTS:

• 4 wild caught Mahi Mahi fish fillets
• 1 lemon
• 2 cups fresh basil, sage, cilantro and parsley, lightly packed
• 1/2 cup dandelion greens
• 2 cloves garlic
• 1/2 cup olive oil
• 1/4 cup pine nuts
• 1/2 cup raw cheese, grated

DIRECTIONS:

1. Combine the herbs, garlic, oil and pine nuts in a food processor and process until the mixture is creamy. Pulse in the cheese.
2. Place a skillet with coconut oil over medium high heat until it just starts to smoke. Rub fish on both sides with the above mixture. Sauté fish in pan until fish flakes easily, approximately 3–5 minutes per side.
3. When fish is done, brush both sides with pesto sauce again. Squeeze lemon over the fish and serve immediately.

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Possible Dandelion Side Effects and Interactions

Dandelions can cause allergic reactions when taken by mouth or applied to the skin of sensitive people. If you’re allergic to ragweed and related plants (daisies, chrysanthemums, marigolds), you’re likely to be allergic to dandelion. If you have allergies, be sure to check with your health care provider before taking dandelion.
Dandelion might decrease how much antibiotic the body absorbs. Taking dandelion along with antibiotics might decrease the effectiveness of some antibiotics. Some antibiotics that might interact with dandelion include ciprofloxacin, enoxacin, norfloxacin, sparfloxacin, trovafloxacin and grepafloxacin.
Taking dandelion might decrease how well the body gets rid of lithium because of its diuretic properties. This could increase how much lithium is in the body and result in serious side effects. There is also potassium in some diuretic pills, so be careful when taking these “water pills” because you don’t want too much lithium or potassium in the body.
Dandelion might decrease how quickly the liver breaks down some medications. Before taking dandelion, talk to your health care provider if you take any medications that are changed by the liver. Some of these types of medications include amitriptyline, haloperidol, ondansetron,  propranolol, theophylline and verapamil.

Beetroot Juice Boosts Athletic Performance & Detoxifies

From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. In recent years, the beetroot vegetable, otherwise known as Beta vulgaris rubra, has attracted much attention as a health-promoting, functional food. While scientific interest in beetroot has only gained momentum in the past few decades, it’s been used as a means of natural medicine for thousands of years.
The beetroot taste is described as sweet, earthy and tender to eat. Grown in the ground, it’s related to turnips, swedes and sugar beet. When compared with beet benefits, drinking beetroot juice provides a more sudden boost of ascorbic acid, vitamin E, carotenes, phenolic acids and phytoestrogens to the body. This helps improve cardiac and immunity function.
Drinking beetroot juice also introduces a greater concentration of potassium than when eating the vegetable. Beetroot juice provides more nutritious value than consuming cooked beats because the heat reduces the nutrient content. Drinking beetroot juice is one of the best ways to detoxify the body — boosting the function of all bodily systems.

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Beetroot Juice Nutrition Facts

One important compound found in beetroot juice is nitrate. You may have heard about nitrates in the past and how they are harmful when consumed through products like deli meats, bacon or other low-quality packaged meats, but the type of nitrates found in whole foods like beets are actually very beneficial.
In the human body, inorganic nitrate converts to nitric oxide, which relaxes and dilates blood vessels. Beetroots take up nitrate from soil, just like many other leafy greens such as cabbage and lettuce.
A cup of raw beets has about:

• 58 calories
• zero grams fat
• zero cholesterol
• 106 milligrams sodium
• 13 grams carbohydrate
• 4 grams dietary fiber
• 9 grams sugar
• 2 grams protein
• 148 micrograms folate (37 percent DV)
• 6 milligrams vitamin C (11 percent DV)
• 0.1 milligrams vitamin B6 (5 percent DV)
• 0.01 micrograms thiamin (3 percent DV)
• 0.1 milligrams riboflavin (3 percent DV)
• 0.5 milligrams niacin (2 percent DV)
• 0.2 milligrams pantothenic acid (2 percent DV)
• 0.4 milligrams manganese (22 percent DV)
• 442 milligrams potassium (13 percent DV)
• 31 milligrams magnesium (8 percent DV)
• 1 milligram iron (6 percent DV)
• 54 milligrams phosphorus (5 percent DV)
• 0.1 milligrams copper (5 percent DV)
• 106 milligrams sodium (4 percent DV)
• 0.5 milligrams zinc (3 percent DV)
• 21 milligrams calcium (2 percent DV)

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7 Beetroot Benefits

1. Boosts Athletic Performance

Beetroot can increase the oxygen-carrying capacity of the blood and has also been found to reduce the amount of oxygen that muscles require in order to function optimally. This means that consuming beetroot will provide an increase in energy, performance and stamina.
A 2012 study published in the Journal of the Academy of Nutrition and Dietetics suggests that the consumption of nitrate-rich, whole beetroot improves running performance in healthy adults. (1) In the study, 11 healthy and athletic men and women were studied in a double-blind placebo controlled crossover trial evaluation.
Participants underwent two 5-kilometer treadmill time trials in random sequence, one 75 minutes after consuming baked beetroot and once 75 minutes after consuming cranberry relish as a eucaloric placebo. Based on paired tests, mean running velocity during the run tended to be faster after beetroot consumption. During the last 1.1 miles of the run, running velocity was 5 percent faster in the beetroot trial. No differences in exercise heart rate were observed between trials; however, rating of perceived exertion was lower with beetroot. 
Another study published in 2014 by Medicine and Science in Sports and Exercise found that nitrate-rich beetroot juice enhanced the time trial performance of trained cyclists using devices that simulate altitude. (2) The ingestion of beetroot served as a practical and effective enhancing agent for endurance exercise at high altitude. The nine competitive amateur male cyclists involved in the study were most influenced by 70 milliliters of beetroot three hours before a performance trial comprised of 15 minutes of steady exercise at 60 percent maximum work rate.

2. Powerful Antioxidant

Beetroot juice has been considered a promising therapeutic treatment in a range of clinical diseases associated with oxidative stress and inflammation. Its constituents, most notably the betalain pigments, display potent antioxidant, chemo-preventive and anti-inflammatory activity.
According to research, beetroot juice might serve as a useful strategy to strengthen internal antioxidant defenses, helping to protect cellular components from oxidative damage. When certain types of oxygen molecules are allowed to travel freely in the body, they cause what is known as free radical damage. Oxidative damage has been linked to health conditions like heart disease, cancer and dementia; this is why consuming high antioxidant foods regularly is so important.
According to a scientific review conducted in 2015, the most abundant betalain found in beetroot, betanin, was the most effective inhibitor of oxidative stress. (3) Betanin’s high antioxidant activity appeared to stem from its exceptional electron contributing capacity and ability to defuse highly reactive radicals targeting cell membranes. This suggests that beetroot juice, or beetroot juice supplements, protect against oxidative damage to DNA, lipid and protein structures.

3. Lowers Blood Pressure

Because beetroots are rich in natural chemicals called nitrates, through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure. A 2012 study published in the British Journal of Nutrition found that a low dose of beetroot demonstrated significant hypotensive effects. (4) The results of this study suggest that beetroot consumption remarkably lowered systolic blood pressure (when heart muscles contract) and diastolic blood pressure (when heart muscles relax) over a period of 24 hours when compared with a water control group.
Another 2012 study published in Nutrition Journal involved 15 men and 15 women who received 500 grams of beetroot and apple juice or a placebo juice. As a result of the evaluation, it was clear that beetroot and apple juice lowered systolic blood pressure, as indicated with measurements six hours after juice consumption. (5) This was especially true for men, who showed a more significant reduction in blood pressure levels.
Overall, researchers concluded that beetroot juice will lower blood pressure levels naturally when consumed as part of a normal diet in healthy adults.

4. Aids Detoxification

Beetroot juice serves as a natural blood cleaner. It’s able to help the body detox and cleanse the blood of heavy metals, toxins and waste due to its compounds called glutathiones, which are essential for detoxification within the liver and other digestive organs. Additionally, the fiber content in beetroot juice helps to sweep the digestive tract of waste and toxins while restoring healthy and regular bowel movements.
It’s the betalains in beetroot that help to form glutathione — enabling the body to neutralize toxins and make them water-soluble, meaning they can be exerted through urine and flushed out of the body.
Beetroot juice is also a powerful tool for cleansing and supporting liver function. It’s important to keep the liver at optimal function because it filters our blood and is responsible for the largest percentage of detoxification in the body. It works tirelessly to detoxify our blood, produce the bile needed to digest fat, break down hormones and store essential vitamins, minerals and iron.
With impaired liver function, juicing vegetables has the added benefit of making the vegetables easier to digest and more readily available for absorption. Drinking beetroot juice for a liver cleanse also helps to reduce acid levels in the body, helping to create a more friendly pH balance.

5. Supports Cognitive Health

Drinking beetroot juice increases blood flow to the brain in older people, which may be able to serve as a natural remedy for Alzheimer’s and fight the progression of dementia and other cognitive conditions. The nitrates in beetroot juice are converted into nitrites by bacteria in the mouth; these nitrites help open blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen.
As we age, there are areas in the brain that become poorly perfused, meaning there is not enough blood flowing through those areas. This is what may lead to cognitive conditions like dementia. A study done by Wake Forest researchers at the Translational Science Center evaluated how dietary nitrates affected 14 adults age 70 and older over a period of four days. The MRIs done at the end of the four-day testing period showed that after eating a high-nitrate diet, the older adults had increased blood flow to the white matter of the frontal lobes. (6) This is the area of the brain that is commonly associated with degeneration that leads to dementia and other cognitive issues.
Similarly, a 2016 study performed by Wake Forest University researchers explored the effects of drinking beetroot juice before a workout. The study observed 26 men and women, 55 years of age and older who did not exercise, had high blood pressure and took two or less medications for high blood pressure.
Three times a week for six weeks, they drank a beetroot juice supplement one hour before a moderately intense 50-minute walk on a treadmill. Half the participants received a supplement containing 560 mg of nitrate; the others received a placebo with very little nitrate. Researchers found that the beetroot group “had brain networks that more closely resembled those of younger adults, showing the potential enhanced neuroplasticity conferred by combining exercise and beetroot juice consumption.” (7)

6. Fights Diabetes

Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. A 2008 study published in Nutrition Reviews found that alpha-lipoic acid can be extremely beneficial for patients with diabetic neuropathy. (8)
According to researchers, alpha-lipoic acid “terminates free radicals, chelates transition metal ions, increases cytosolic glutathione and vitamin C levels, and prevents toxicities associated with their loss.” This means that beetroot juice is able to reduce the oxidative stress that has the power to destroy healthy cells in the body.
Beetroot juice is also high in fiber, so it keeps toxins and wastes moving through the digestive system properly. When the pancreas does not produce proper amounts of insulin, or if cells cannot properly process insulin, this results in diabetes. High fiber foods, like beetroot, help to slow down glucose absorption — giving the body time to process the insulin.

7. High Source of Folate

Folate consumption is important because it helps the body make new cells, specifically by playing a role in copying and synthesizing DNA. A folate deficiency will cause anemia (poorly formed red blood cells), a weakened immune function and poor digestion. Pregnant women, women who are breastfeeding, people with liver disease, people who are medications for diabetes, alcoholics and people on kidney dialysis are most at risk of a folate deficiency. High folate foods, like beetroot, lentils, spinach and chickpeas, help to ensure a healthy pregnancy, fight to prevent cancer and support cardiovascular health.

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History & Interesting Facts

Beets are a part of the plant family called Amaranthaceae-Chenopodiaceae. Nutrition-rich Swiss chard varieties and other root vegetables are also part of this family, explaining why they share beet’s earthy but sweet taste. Beetroot leaves were historically consumed before the roots ever were, even though today many people prefer to consume the sweet roots and discard the more bitter, but very beneficial greens.
Beet greens are thought to be first consumed in Africa, thousands of years ago. The popularity of the root vegetables then spread to the Asian and European regions, with the Ancient Roman populations being some of the first people to harvest beets and eat their brightly colored roots.
From the 16th to the 19th century, beets became more widespread and they were used in various ways; for example, their bright juices were used as food dyes and their sugars quickly became noticed as a source of concentrated sweetness. By the 19th century, beets were being used as a means for extracting and refining sugar.
This continued to be a popular method for making cane sugar throughout Europe, eventually spreading to the United States, where today beets are still used in this way. Thankfully, the nutritious benefits of beets and beetroot juice are gaining notice and more studies are being conducted to prove their amazing capabilities. Today the largest producers of beets are the United States, Russia and European nations such as France, Poland and Germany.

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How to Prepare Beetroot Juice

Beetroot juice is one of the best foods for athletes, as adding it into your regular diet is an excellent way to increase energy and performance; plus, it improves cardiovascular, digestive and cognitive health. If you are participating in an athletic event, I recommend eating or juicing beetroot about two and a half hours beforehand. If you are adding beetroot juice into your regular diet, drink it in between meals or along with any meal for a nutritional punch.
Raw beetroot is firm, crunchy and mildly sweet tasting. Beetroot makes an excellent addition to juices because when eaten raw, you are not losing any of its important benefits. Beetroot can be an acquired taste, so add other vegetables to your beetroot juice. Celery, cucumber and apple are good choices; you can also add lemon or ginger to sweeten the taste of raw beetroot juice.
When preparing the beets, choose smaller ones from your local grocery store. The smaller beets are typically sweeter. Make sure to wash them thoroughly and if the skin is rough, peel away the first layer before adding it to a blender or juicer.

High Energy Juice Recipe

Total Time: 5 minutes

Serves: 2

INGREDIENTS:

• 1 beet
• 6 celery stalks
• 1 green apple
• 1/2 cucumber

DIRECTIONS:

1. Add all ingredients to vegetable juicer. Gently mix juice and consume immediately.

If you are looking for a sweeter flavor, try my Sweet Beet Juice.

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Beetroot Side Effects

You may have noticed in the past that your urine actually turns somewhat pink or red after consuming beets; this isn’t anything to worry about because it’s completely normal, as about 15 percent of the population reacts to compounds in beets this way.
Beetroot contains oxalates, which prevents calcium from being absorbed by the body, thereby allowing it to build up as stones in the kidney. If you get kidney stones because of too much calcium, you may be advised to cut down on oxalates in your diet.
Some research has shown that this effect could potentially indicate a problem with absorbing iron, so if you have concerns about either being too high or too low in iron and experience this effect after consuming beets, you may want to speak you’re your doctor about having an iron test completed if you have been feeling sluggish, fatigued and showing signs of iron deficiency.