DRINKS
11 Health Benefits Of Beetroot Juice
Published
4 months agoon
Beetroot juice is enriched with compounds, including antioxidants and electrolytes, that have been associated with various health benefits, particularly supporting cardiovascular and brain health.
Despite the beet’s polarising taste, this bulbous and sweet root vegetable has gained superfood status in recent years. Scientific studies indicate that the consumption of beet juice can have positive effects on health, and the following outlines some of these potential benefits.
Let’s see some of these benefits below:
1. Helps lower blood pressure
Consuming beet juice may contribute to reducing blood pressure. A meta-analysis conducted in 2022 found that the nitrates found in beetroot juice have the effect of lowering systolic blood pressure, particularly in adults with hypertension.
Nitrates, which are present in beet juice, undergo conversion into nitric oxide in the bloodstream, promoting the widening and relaxation of blood vessels.
2. Improves exercise stamina
Taking beet juice has been associated with increased plasma nitrate levels and improved physical performance.
A comprehensive research review conducted in 2017 indicated that sustained consumption of beetroot juice, spanning over 5–6 days, may yield several benefits, including:
- increasing performance in time trials
- increasing the amount of time to reach exhaustion
- improve cardiorespiratory performance
Findings from a 2016 study proposed that the daily intake of 70 mL (one-third cup) of beetroot juice for one week could enhance exercise tolerance in older adults experiencing heart failure.
The study observed a notable 24% improvement in aerobic exercise endurance among the participants.
4. It helps to maintain a healthy weight
Pure beet juice is low in calories and contains virtually no fat, making it an excellent addition to your morning smoothie for a nutrient and energy boost.
However, it’s important to be aware that it is high in natural sugars.
5. Prevents cancer
The vibrant colour of beets is attributed to betalains, water-soluble antioxidants. Additionally, beets contain various flavonoids and polyphenolic compounds that possess antioxidant and anti-inflammatory properties.
These components, including betalains, play a role in neutralizing and eliminating free radicals, unstable molecules that, when present in large quantities, can contribute to inflammation and elevate the risk of cancer.
Beetroot juice offers chemoprotective properties, potentially minimising the side effects and harm induced by chemotherapy, including fatigue.
7. A good source of potassium
Beets provide a good source of potassium, a mineral and electrolyte essential for proper nerve and muscle function. Drinking beet juice in moderation can help maintain optimal potassium levels.
Low potassium levels may cause fatigue, weakness, and muscle cramps, while very high levels can lead to life-threatening heart rhythm abnormalities.
Individuals with chronic kidney disease should consult a healthcare professional before regularly consuming beet juice, as they may need to follow a low-potassium diet.
8. A good source of other minerals
Essential minerals are crucial for proper bodily function. They play a role in supporting the immune system, maintaining healthy bones and teeth, and ensuring overall well-being.
Beet juice, in addition to potassium, provides these essential minerals, like:
- iron
- magnesium
- manganese
- sodium
- zinc
- copper
- selenium
9. A good source of folate
Folate, a B vitamin, plays a crucial role in preventing neural tube defects like spinal bifida and anencephaly. It can also reduce the risk of premature births.
Beet juice serves as a good source of folate, making it a valuable addition to the diet, particularly for pregnant individuals aiming to meet the recommended daily intake of 600 micrograms.
10. Supports the liver
The antioxidant betaine may have the potential to prevent or reduce fatty deposits in the liver.
Additionally, betaine might offer protection against liver toxins, although further research is required. Fatty deposits in the liver can contribute to a condition called nonalcoholic fatty liver disease, characterized by:
- a poor diet
- excessive alcohol consumption
- exposure to toxic substances
- sedentary lifestyle
11. Reduces cholesterol
If you have high cholesterol, incorporating beet juice into your diet might be beneficial. The betanin in beetroot juice could potentially lower LDL, commonly known as “bad” cholesterol.
Beetroot juice has a positive impact on both LDL and HDL, often referred to as “good” cholesterol.
Beetroot’s cholesterol-lowering potential is due to its phytonutrients, including flavonoids.
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Precautions
Consuming beets may cause your urine and stools to appear red or pink, a harmless condition known as beeturia. However, it might be surprising if you’re not anticipating it.
If you have low blood pressure, regular consumption of beet juice could increase the risk of your blood pressure dropping excessively. It’s crucial to monitor your blood pressure carefully.
For individuals prone to calcium-oxalate kidney stones, avoiding beet juice may be necessary. Beets are high in oxalates, natural substances that can form crystals in urine and contribute to the formation of stones.
Is it OK to drink beet juice every day?
Regularly consuming beet juice can offer essential nutrients like antioxidants, vitamins, and minerals, supporting overall health.
Drinking it every day is considered fine and may contribute to reducing inflammation and enhancing exercise stamina, among other potential benefits.
What is beet juice good for?
Beet juice offers numerous health benefits, including:
- May aid in lowering blood pressure.
- May contribute to reducing LDL, or “bad” cholesterol.
- Can enhance exercise stamina.
- May improve muscle strength in individuals with heart failure.
- Assists in maintaining a healthy weight.
- It helps prevent or reduce fatty deposits in the liver.
- Excellent source of potassium and essential minerals like iron and manganese.
- May have cancer-preventive properties.
- May provide support during chemotherapy.
Does beet juice detox your body?
Your body has a natural detoxification process involving organs like the kidneys, liver, and digestive system, making specific detox diets unnecessary.
Beet juice, while not a detox solution, contains nutrients that can support overall health when included in a balanced diet.
Is there a downside to drinking beet juice?
A 2020 study revealed that beetroot juice contains high nitrate concentrations, which are converted into nitric oxide in the body.
Nitric oxide has various functions, including lowering blood pressure and enhancing oxygen and nutrient delivery to muscles and organs.
Exceeding the recommended daily nitrate intake may pose potential downsides, leading to the formation of carcinogenic N-nitroso compounds and other adverse effects.
However, researchers emphasised the need for more extensive research to accurately assess the negative effects of beetroot juice.
Does beetroot juice really lower your blood pressure?
Yes, the nitrates present in beets can notably reduce blood pressure.
Both raw beetroot juice and cooked beets have shown effectiveness in lowering blood pressure, with raw beet juice exhibiting a greater impact.
Are the benefits of beetroot juice different for men and women?
Beetroot juice contains polyphenols, nitrates, and minerals that may contribute to supporting overall health, regardless of gender.
Further research is required to understand how these benefits may differ between sexes.
Takeaway
Beets are nutritious, regardless of how you choose to prepare them.
If the taste of straight beet juice is not to your liking, consider incorporating apple slices, mint, citrus, or a carrot to balance out the earthy flavour.
When introducing beet juice to your diet, start gradually. Begin by juicing half a small beet and observing how your body reacts. Gradually increase the quantity as your body becomes accustomed to it.
If you would like more articles on drinks, check here.
Love that refreshing taste of Zobo? You’re not alone! This Nigerian favourite, also known as Sorrel tea or Zoborodo in Hausa, is a delicious and affordable drink. But beyond its taste, does Zobo drink offer any health benefits? Let’s explore what this drink can do for you!
Made from dried Hibiscus sabdariffa leaves (also called Roselle), Zobo is a “sour tea” that packs a surprising punch. We’ll dive into the health benefits (and any potential downsides) of this popular Nigerian beverage soon.
What you need to make Zobo drink
Zobo is a popular drink in Nigeria for a couple of reasons. First, it’s readily available because it’s made from hibiscus leaves. But more importantly, zobo is packed with essential nutrients like calcium, phosphorus, iron, and vitamin C. This makes it a healthy and refreshing drink.
Another reason why zobo is popular, especially during Ramadan, is because it’s low in calories. Muslims often prefer low-calorie beverages during this holy month.
Finally, zobo is also easy to make at home. Here’s what you’ll need:
- 2–5 cups of dried hibiscus leaves
- 2 tablespoons of ground cloves
- 1 teaspoon of grated fresh ginger
- ½ cup of honey
- Water
- Pineapple (optional)
- Slices of fruits like orange, lemon, lime, or watermelon (optional)
- Ice cubes
How to prepare zobo drink
- First, wash the dried hibiscus leaves with clean water to remove any dust or debris.
- Next, add enough water to a pot. There’s no exact amount mentioned, but you want enough to cover the leaves comfortably.
- Put the pot on the stove over medium heat and bring the water to a boil. This will cook the hibiscus leaves and release their flavour.
- Once it boils, take the pot off the heat and let the mixture cool down completely. You can speed this up by placing the pot in a cold water bath.
- Once it’s cool, it’s time to strain the mixture. Use a fine-mesh strainer or cheesecloth to remove the leaves and any small particles, leaving behind just the flavorful zobo juice.
- Now it’s time to add some flavour. Add honey to the strained juice. Honey is a great option, especially if you’re looking to cut back on sugar. You can also add slices of orange, lemon, some grated ginger for a kick, and a sprinkle of cinnamon powder for extra warmth. Give it all a good stir to combine the flavours.
- Put the pot back on the stove over medium heat again and bring the mixture back to a boil. Once it boils, reduce the heat and let it simmer for 10–15 minutes. This will allow all the flavours to meld together.
- Finally, take the pot off the heat and let the mixture cool down completely again.
- Once cool, your zobo is ready to enjoy! Add some ice cubes to a glass and pour in the delicious zobo drink.
Health benefits of Zobo drink
1. Supports heart health
Heart disease is a major health concern in Nigeria. The good news is that zobo, being a low-calorie drink, can help protect your heart.
It packs a punch of special plant chemicals called flavonoids. These flavonoids act like tiny warriors, fighting inflammation and lowering blood pressure, both of which can contribute to heart problems.
On top of that, zobo is rich in vitamin C, an antioxidant that helps keep your cells healthy and functioning properly.
2. May aid in weight management
Zobo contains more than just delicious flavour. It also boasts other plant chemicals like anthocyanins and phenolics. These may help prevent fat buildup in your body and even boost your weight loss efforts.
Additionally, zobo contains hibiscus acid, an organic acid that can help lower blood sugar levels. This can be particularly beneficial for people managing type 2 diabetes.
3. Boosts hydration
Zobo isn’t just a tasty beverage, it’s also a hydration powerhouse. It has a good amount of water, along with carbohydrates, minerals, and vitamin C.
This unique combination makes zobo a perfect drink to stay refreshed, especially during hot weather or fasting periods when staying hydrated is crucial.
4. Potential benefits for women’s health (especially menstrual regulation)
Zobo can interact with oestrogen, a hormone that plays a key role in women’s reproductive health.
For women struggling with irregular periods, zobo may be helpful. It may influence estrogen levels to encourage a more regular menstrual flow. This effect is sometimes referred to as emmenagogue.
Side effects of sorrel tea
While zobo offers many benefits, there are some potential side effects to be aware of, especially for pregnant and breastfeeding women:
1. Possible delay in puberty
Studies on rats suggest zobo may cause weight gain, delayed puberty, and increased body mass index in their offspring.
It’s important to note that these studies haven’t been conducted on humans, and more research is needed to determine if these effects apply to people.
Dr. Stanley Egbogu, a gynaecologist, advises waiting for human studies before confirming these effects in pregnant women.
2. Miscarriage risk
There’s concern that zobo, due to its potential estrogen-like effects, may stimulate menstruation in pregnant women, potentially leading to bleeding, early labour, or miscarriage.
Again, more research, specifically on pregnant women, is needed.
Due to these potential risks, Public Health Nigeria strongly discourages pregnant women from drinking zobo. If you’re pregnant and considering consuming Zobo, it’s best to consult with your doctor first.
3. Drug interactions
Zobo may interfere with certain medications, reducing their effectiveness. This includes chloroquine, a common antimalarial drug, and captopril, a medication used to control blood pressure.
High doses of Zobo might also cause liver damage.
If you’re taking any medications, consult your doctor before consuming Zobo to avoid any interactions. It’s important to be open with your doctor about all the supplements and drinks you consume to ensure they don’t interfere with your medications.
Zobo and your health: Frequently Asked Questions
Can people with kidney problems drink Zobo?
Zobo may actually help kidney function by assisting in the removal of waste products like citrate, tartrate, sodium, uric acid, and phosphate through urine.
However, it’s important to talk to your doctor first. They can advise you on whether Zobo is safe for your specific situation and kidneys.
Is it okay to drink Zobo every day?
While Zobo offers many benefits, healthcare professionals recommend against consuming excessive amounts. It’s always best to enjoy Zobo in moderation.
Can breastfeeding mothers drink Zobo?
There haven’t been many studies on the effects of Zobo on pregnant or breastfeeding women. Some animal studies suggest potential downsides. Because of this lack of clear information, breastfeeding mothers should consult a doctor before drinking zobo.
Does Zobo help with ovulation or fertility?
Zobo may help regulate irregular periods (oligomenorrhea). However, according to Public Health Nigeria, there’s no scientific evidence that zobo directly boosts fertility or ovulation in women. On the other hand, some studies suggest zobo may have negative effects on male fertility.
If you enjoyed reading this article, you can read more here.
Bitter leaf juice goes beyond bitterness. It is a common ingredient in African cooking, but did you know it also has potential health benefits? This leafy green, called Vernonia amygdalina by scientists, is packed with nutrients like protein, fibre, minerals, and vitamins.
The plant is easy to find and grows readily in many parts of Nigeria. However, the name says it all: the bitter leaf is known for its intense bitterness. Many people avoid it for this reason, especially when it comes to drinking the juice.
While it may not be the tastiest experience, proponents believe that bitter leaf juice offers significant health advantages. Let’s explore some of the reasons why you might consider incorporating the juice into your routine.
Benefits of drinking bitter-leaf juice
This juice, despite its name, is gaining attention for its potential health benefits. Let’s see some of these benefits below:
1. Weight management
Looking to shed some pounds? The juice might be a helpful addition to your diet. It contains components that aid in burning fat and reducing bad cholesterol. Think of it as a bittersweet boost for your weight-loss journey.
However, it’s important to remember that bitter-leaf juice should be used alongside a healthy diet and exercise routine for optimal results.
2. It helps in cancer prevention
This juice might offer some protection against cancer. It contains andrographolide, a compound studied for its potential effectiveness in treating various cancers, including prostate, gastric, and colon cancers.
Research suggests it may also strengthen the immune system, which can help your body fight off cancer cells and hinder tumour growth.
3. It supports fertility
Struggling to conceive? Studies suggest bitter leaf extracts might be beneficial for both men and women. In men, it may improve sperm quality by providing essential nutrients.
The high levels of vitamins and minerals in bitter leaf can contribute to overall health, which can be helpful for couples trying to get pregnant.
For women, bitter leaf extracts may promote hormonal balance, which is crucial for ovulation and regulating the menstrual cycle. Additionally, the potential immune-system-boosting properties of bitter leaf juice might help fight off toxins that could hinder fertility.
Bitter leaf juice should not be seen as the sole solution for infertility, and consulting a healthcare professional is recommended for couples struggling to conceive.
4. Managing blood pressure
The juice might be a natural way to manage blood sugar and blood pressure. Research suggests that the phytochemicals, vitamins, and minerals in bitter leaf, including potassium, can help lower blood sugar levels and regulate blood pressure.
Potassium helps the body get rid of excess sodium through urine, which can help maintain healthy blood pressure levels.
However, if you have pre-existing blood pressure concerns, consult with your doctor before using bitter leaf juice and ensure it doesn’t interfere with any medications you’re taking.
5. Digestive relief
Skip the trip to the pharmacy! Bitter leaf juice might be a natural remedy for stomach woes. It’s traditionally used to treat stomach upset, diarrhoea, dysentery, and other digestive issues.
This juice is believed to have properties that help soothe the digestive tract and fight off bacteria that can cause these problems. Additionally, the rich protein, vitamin, and mineral content in bitter leaf juice can contribute to overall gut health.
Remember, bitter leaf juice shouldn’t replace seeking medical attention for severe digestive problems, but it can be a helpful addition to your digestive health routine.
Making bitter leaf juice in 10 minutes
Here’s a quick and easy way to make the juice at home:
Ingredients:
- Fresh bitter leaves
- A glass of water (adjust the amount based on how much juice you want)
- Ice cubes (optional, for a chilled drink)
Instructions:
- Prep the Leaves: Wash the fresh, bitter leaves thoroughly. Cut them into smaller pieces for easier juicing.
- Extract the Juice: Squeeze the bitter leaves firmly to extract the juice. You can use your hands or a mortar and pestle for this step. Aim to get a “reasonable amount” of juice, depending on your preference.
- Mix and Strain: Pour the extracted juice into a glass and mix it with water. The amount of water will determine the strength of your juice. Remove the squeezed leaves from the liquid.
- Final Touches: Strain the remaining liquid to remove any bits of leaf.
- Serve: Enjoy your bitter leaf juice right away! If you prefer it cold, add a few ice cubes.
Tips:
- Wear gloves while handling bitter leaves to avoid irritation on your skin.
- Start with a small amount of bitter leaf juice and gradually increase it as you get used to the taste.
- You can adjust the water ratio to personalise the bitterness level of your juice.
For more articles like this, check here.
DRINKS
2 Bottles Of Soda A Week Is Too Much — Even If You Exercise
Published
2 months agoon
March 10, 2024In a recent, ground-breaking discovery from some scientific research, scientists have cautioned that all the dedicated effort poured into strenuous exercise routines could be significantly diminished by the consumption of sugary fizzy drinks, more commonly known as ‘sodas.’ That’s right, according to these researchers, all those lung-busting exercises you diligently perform could be completely wiped out by just a couple of cans of soda every week! Let’s get into more details.
More Details about The Study
A recent study published in the American Journal of Clinical Nutrition revealed a surprising truth: indulging in as little as two, standard-sized bottles (35 cl) of soda each week can significantly negate the positive effects of exercise on your health. Researchers, specifically pharmacologists from Quebec City’s Université Laval, meticulously examined health data spanning over three decades, encompassing a staggering 100,000 adults. Their findings revealed that the detrimental impact of these sugary beverages cannot be entirely counterbalanced by adhering to the widely recommended 150 minutes of exercise per week.
The study by the Canadian researchers has shed light on the dangers of even moderate sugary drink consumption. While many consumers might believe that a mere two sodas a week pose a minimal health risk, the study revealed that this seemingly small habit can still have significant negative consequences.
The researchers pointed out that marketing campaigns for these beverages frequently depict active and healthy individuals enjoying sugary drinks, which can create a misleading impression. This portrayal implies that consuming sugary drinks is perfectly compatible with a healthy lifestyle, as long as one remains physically active.
However, the study emphasizes that even for active individuals, sugary drink consumption can pose a significant health threat.
What Next?
According to the lead study report author, Lorena Pacheco, the study’s findings offer further evidence to support public health recommendations that aim to limit people’s intake of sugar-sweetened beverages.
The study also highlights the importance of encouraging people to maintain adequate levels of physical activity. Researchers say a new study underlines the importance of staying active. They found sugary drinks hurt health, raising one’s risk of diabetes, obesity, and more. But, unlike sugary drinks, artificially sweetened drinks don’t have the same negative impact. So, for health-conscious folks, artificially sweetened drinks might be a better choice. Still, study co-author Drouin-Chartier insists water reigns supreme as the healthiest drink.
Soda and other fizzy drinks can be tempting, especially on a hot day. But they’re loaded with sugar and can wreak havoc on your health. The good news is, there are many delicious and healthy alternatives to quench your thirst and satisfy your taste buds. Here are some of them to try:
-
Blend fruits, yogurt, milk (dairy or plant-based), and even greens for a nutrient-rich and satisfying drink. Smoothies are a great way to sneak in extra servings of fruits and vegetables.
-
Coconut water is a natural source of electrolytes and is a refreshing and hydrating choice, especially after exercise. Be sure to choose unsweetened coconut water.
- While fruit juice can be high in sugar, a small serving (4 ounces) can be a healthy way to get your daily dose of vitamins. Opt for freshly squeezed or 100% juice with no added sugars.
-
Hot or cold, tea is a fantastic alternative. Black and green teas offer a dose of caffeine, while herbal teas come in a vast array of flavors. Experiment with different types to discover your favorites. Adding a squeeze of citrus or a dollop of honey can enhance the taste.
For more articles on drinks, check here.
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