Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

BEET ROOT SMOOTHIE

 Beet root smoothie is a wonderful health drink for all except a few groups with serious kidney diseases and high blood sugar levels. Everyone else ,including mildly diabetic may take beetroot smoothie twice in a week. On other days you may take other smoothies. This smoothie is rich in beta carotenes, vitamin A and C ,fibers , minerals like potassium, magnesium, manganese etc.

Vitamin A & C are excellent antioxidants. The smoothie intake may give you the good effects of beet root, blue berries ,mint  and apple to keep you healthy and beautiful with the richness of its ingredients.

INGREDIENTS

½ apple

1 small beetroot, pre-cooked

Juice of half lime

10 mint, fresh

1¼ cups water

50G Blue berries

Preparation

The preparation of beet root smoothie is so easy. You may have to just

Add all the ingredients to a blender and mix well.  Smoothie is ready.

    Blue berries  if added to the smoothie, it may make it more nutritious and tasty. However, we can make beet root smoothie without blue berries, as it may not be available on all parts of the world. In that case, you may add mango or pineapple pieces while you blend the smoothie. To make the smoothie tastier you may add 1tbs maple syrup also. This is also optional.

This beet root smoothie is made using precooked beet roots. If you use raw one it would not be a palatable smoothie. So enjoy a yummy beetroot smoothie with added flavors of blue berries or other optional ingredients added.

What are the health benefits of beet root smoothie intake as a morning drink?

Beetroots  have high amount of fiber and help in digestion &  lowering LDL cholesterol. Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).It also contains Protein [1.6 grams].Raw or cooked beetroot offers about 8–10% carbs.

Beetroots have a glycemic index (GI) score of 61, which is considered medium. Glycemic load of beetroots is only 4, which is very low. This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low. However, it is not recommended as a morning drink for people with very high blood sugar levels and diabetic complications.

 Nutritional value:

Folate (vitamin B9] 148.24 mcg

Manganese 0.44mg

Potassium442.00 mg

Magnesium 31.28 mg

Iron1.09 mg

Vitamin A 2.72 mcg

Beta carotenes 27.20 mcg

Beet roots also contain vitamin C. Vitamin A &C are good antioxidants &folates help DNA synthesis.

The phytonutrients, betalains gives beetroot the purplish red colour and they are very effective antioxidants against free radical damage to the body.

Beetroots and beetroot juice are exceptionally high in nitrates which improve the stamina to work out with increased cardiorespiratory endurance &tolerance to high –intensity exercise.

 However, conflicts are there regarding the effectiveness of nitrates for a long time as some people believe that they’re harmful to the body and cause cancer, although it hasnt proven by studies beyond doubts.

Beets contain phytonutrients called betalains, which give them their reddish-purple hue and provide them with antioxidants.

A study of older adults concluded that a diet high in nitrates may also help improve blood flow to the brain, which boosts cognitive health and functioning.

  Blueberries are another important ingredient of this smoothie and are rich in many nutrients which can modify ageing related problems. They contain carbohydrates, proteins, very low amount of fats and 84% of water.

The micro nutrients in blueberries are vitamin C, vitamin K, mineral manganese, potassium, calcium and dietary fiber. 

   Blueberries are one of the richest sources of anthocyanins and other polyphenols. Anthocyanins are the pigments that confer the red, blue, and purple coloration to ripe berries. The flavonoid anthocyanin gives blueberries many of their health benefits. Flavonoids are powerful antioxidants against free radical attacks against the cells and tissues.

   Many research studies suggest that blue berries are excellent source of very potent antioxidants and they act against free radicals mediated oxidative stress linked to ageing in all organs and cells of the body. Blue berries help for supporting bone health also.

Blueberries are rich in vitamin C, an essential nutrient which boosts collagen formation, and works as effective antioxidant to help prevent sun induced skin damage, and other oxidative stresses to skin from pollution, and smoke.

    Blue berries help in improving health of heart & blood vessels. Researches show blueberries have great cardio protective effects. The potassium , calcium, and magnesium, Fiber, folate, vitamin C, vitamin B6, and phytonutrient content in  blue berries supports heart health.

   Apples also provide fiber, potassium, and vitamin C. Adding apple to the smoothie helps in boosting heart health as they are rich in potassium. It aids in regulating blood pressure also. High fiber content help to reduce cholesterol LDL  and blood sugar level. Consuming apple rich smoothie provides anti-cancer protection due to antioxidant quercetin.

      Mint contains potassium, iron, phosphorus, Vitamins A & C, along with calcium and magnesium in smaller amounts. It also helps to improve digestion and reduce gastrointestinal problems.

    Adding beet root smoothie with all these nutrient rich fruits and mint leaves help you fight against infections , inflammations and non-communicable diseases like heart diseases, cancer etc. It also helps in giving your skin the natural radiance and glow.

The smoothie is not recommended to take everyday. you may take once in a week or in a fortnight .

References

  https://www.nutritionvalue.org/Beets%2C_raw_nutritional_value.html   

  https://pubmed.ncbi.nlm.nih.gov/31329250/#:~:text=Epidemiological%20studies%20associate%20regular%2C%20moderate,evidence%20from%20human%20clinical%20studies     

https://pubmed.ncbi.nlm.nih.gov/31329250/#:~:text=Epidemiological%20studies%20associate%20regular%2C%20moderate,evidence%20from%20human%20clinical%20studies