No, beetroot isn’t vegetable Viagra. But here’s what else it can do
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Beetroot has been in the news for all the wrong reasons. Supply issues in recent months have seen a shortage of tinned beetroot on Australian supermarket shelves. At one point, a tin was reportedly selling on eBay for more than A$65.
But as supplies increase, we turn our attention to beetroot’s apparent health benefits.
Is beetroot really vegetable Viagra, as UK TV doctor Michael Mosley suggests? What about beetroot’s other apparent health benefits – from reducing your blood pressure to improving your daily workout? Here’s what the science says.
What’s so special about beetroot?
Beetroot – alongside foods such as berries, nuts and leafy greens – is a “superfood”. It contains above-average levels per gram of certain vitamins and minerals.
Beetroot is particularly rich in vitamin B and C, minerals, fibre and antioxidants.
Most cooking methods don’t significantly alter its antioxidant levels. Pressure cooking does, however, lower levels of carotenoid (a type of antioxidant) compared to raw beetroot.
Processing into capsules, powders, chips or juice may affect beetroot’s ability to act as an antioxidant. However, this can vary between products, including between different brands of beetroot juice.
Is beetroot really vegetable Viagra?
The Romans are said to have used beetroot and its juice as an aphrodisiac.
But there’s limited scientific evidence to say beetroot improves your sex life. This does not mean it doesn’t. Rather, the vast number of scientific studies looking at the effect of beetroot have not measured libido or other aspects of sexual health.
How could it work?
When we eat beetroot, chemical reactions involving bacteria and enzymes transform the nitrate in beetroot into nitrite, then to nitric oxide. Nitric oxide helps dilate (widen) blood vessels, potentially improving circulation.
The richest sources of dietary nitric oxide that have been tested in clinical studies are beetroot, rocket and spinach.
Nitric oxide is also thought to support testosterone in its role in controlling blood flow before and during sex in men.
Beetroot’s ability to improve blood flow can benefit the circulatory system of the heart and blood vessels. This may positively impact sexual function, theoretically in men and women.
Therefore, it is reasonable to suggest there could be a modest link between beetroot and preparedness for sex, but don’t expect it to transform your sex life.
What else could it do?
Beetroot has received increasing attention over recent years due to its antioxidant and anti-tumour effect in humans.
Clinical trials have not verified all beetroot’s active ingredients and their effects. However, beetroot may be a potentially helpful treatment for various health issues related to oxidative stress and inflammation, such as cancer and diabetes. The idea is that you can take beetroot supplements or eat extra beetroot alongside your regular medicines (rather than replace them).
There is evidence beetroot juice can help lower systolic blood pressure (the first number in your blood pressure reading) by 2.73-4.81 mmHg (millimetres of mercury, the standard unit of measuring blood pressure) in people with high blood pressure. Some researchers say this reduction is comparable to the effects seen with certain medications and dietary interventions.
Other research finds even people without high blood pressure (but at risk of it) could benefit.
Beetroot may also improve athletic performance. Some studies show small benefits for endurance athletes (who run, swim or cycle long distances). These studies looked at various forms of the food, such as beetroot juice as well as beetroot-based supplements.
How to get more beetroot in your diet
There is scientific evidence to support positive impacts of consuming beetroot in whole, juice and supplement forms. So even if you can’t get hold of tinned beetroot, there are plenty of other ways you can get more beetroot into your diet. You can try:
- raw beetroot – grate raw beetroot and add it to salads or coleslaw, or slice beetroot to use as a crunchy topping for sandwiches or wraps
- cooked beetroot – roast beetroot with olive oil, salt and pepper for a flavour packed side dish. Alternatively, steam beetroot and serve it as a standalone dish or mixed into other dishes
- beetroot juice – make fresh beetroot juice using a juicer. You can combine it with other fruits and vegetables for added flavour. You can also blend raw or cooked beetroot with water and strain to make a juice
- smoothies – add beetroot to your favourite smoothie. It pairs well with fruits such as berries, apples and oranges
- soups – use beetroot in soups for both flavour and colour. Borscht is a classic beetroot soup, but you can also experiment with other recipes
- pickled beetroot – make pickled beetroot at home, or buy it from the supermarket. This can be a tasty addition to salads or sandwiches
- beetroot hummus – blend cooked beetroot into your homemade hummus for a vibrant and nutritious dip. You can also buy beetroot hummus from the supermarket
- grilled beetroot – slice beetroot and grill it for a smoky flavour
- beetroot chips – slice raw beetroot thinly, toss the slices with olive oil and your favourite seasonings, then bake or dehydrate them to make crispy beetroot chips
- cakes and baked goods – add grated beetroot to muffins, cakes, or brownies for a moist and colourful twist.
Are there any downsides?
Compared to the large number of studies on the beneficial effects of beetroot, there is very little evidence of negative side effects.
If you eat large amounts of beetroot, your urine may turn red or purple (called beeturia). But this is generally harmless.
There have been reports in some countries of beetroot-based dietary supplements contaminated with harmful substances, yet we have not seen this reported in Australia.
What’s the take-home message?
Beetroot may give some modest boost to sex for men and women, likely by helping your circulation. But it’s unlikely to transform your sex life or act as vegetable Viagra. We know there are many contributing factors to sexual wellbeing. Diet is only one.
For individually tailored support talk to your GP or an accredited practising dietitian.
Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Lecturer, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Chia vs Sesame – Which is Healthier?
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Our Verdict
When comparing chia to sesame, we picked the chia.
Why?
This might not be a shocking decision; after all, chia has an awesome reputation, and it’s well deserved. But sesame seeds are great too, and definitely have their strengths!
In terms of macros, chia seeds have more than 3x the fiber (which is lots) for a little over 1.5x the carbs (giving it the lower glycemic index), and about equal protein. The matter of fats is also interesting: sesame seeds have nearly 2x the fat, but chia seeds have the better fats profile, with less saturated fat and more omega-3s. All in all, a sound win for chia in this category!
In the category of vitamins, chia seeds have more of vitamins B3, C, E, and choline, while sesame seeds have more of vitamins B1, B2, and B9. A more marginal win for chia here.
When it comes to minerals, chia seeds have more phosphorus, manganese, and selenium, while sesame seeds have more calcium, copper, iron, and zinc, making it a marginal win for sesame seeds this time!
Adding up the sections make for an overall win for chia (especially if we were to consider the macros category for its full weight, given the importance of those components, but it’s still a 2:1 win for chia even if we pay no attention to that), but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out
Enjoy!
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Bright Line Eating – by Dr. Susan Peirce Thompson
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This is a great title! It’s a great book too, but let’s talk about the title for a moment:
The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.
And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.
To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.
This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.
Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.
Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.
Click here to check out Bright Line Eating, and enjoy life, healthily!
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How To Stop Foot Cramps At Night
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Over-50s specialist physio Will Harlow shows us how:
Reset & relax
Foot cramps at night are common, especially with age. Low electrolytes can contribute—consider a pinch of salt (if safe) or use electrolyte tablets.
However, this is only usually the case if a) you are on a very low-sodium diet, and/or b) you have been sweating and/or peeing a lot (which latter can be the case if you are taking diuretics, which includes meds that have that as a side effect rather than the main purpose).
Magnesium salt rubs (or soaks) applied to the feet before bed can also help relax muscles and prevent cramps, on a similar principle (and have the bonus that the body is generally much more likely to be deficient in magnesium than sodium, making magnesium salts preferable).
If that fails, then massage is in order:
- Stretch the top of the foot by pulling toes downward while the leg is crossed; hold for 30 seconds, repeat a few times.
- Stretch the bottom of the foot by pulling toes upward and flexing the ankle; hold for 30 seconds, repeat on each side.
- Stretch your calves by leaning into a wall with one leg back and heel down; this helps relieve tension that contributes to foot and calf cramps.
- Use a massage ball under your foot to release tension—gently roll it under the fleshy areas, adding pressure if needed (avoid bones and heel).
For more on all of this plus a visual demonstration, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
When To Take Electrolytes (And When We Shouldn’t!)
Take care!
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Arugula vs Spinach – Which is Healthier?
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Our Verdict
When comparing arugula to spinach, we picked the spinach.
Why?
Both are great, but there’s a clear winner here:
In terms of macros, spinach has more fiber and protein for the same carbs, scoring an easy first-round win.
In the category of vitamins, arugula has more vitamin B5 (that is, the vitamin that’s in nearly all foods and in which it’s almost impossible to be deficient unless literally starving to death), while spinach has more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, winning its second round convincingly.
Looking at minerals, arugula’s a little higher in calcium, while spinach has more copper, iron, magnesium, manganese, potassium, selenium, and zinc, for another clear win.
In other considerations, spinach is much higher in oxalates, which is a non-issue for most people, but if you have certain kidney disorders, you might want to avoid those, so it’s worth knowing.
In any case, adding up the sections makes for a clear overall win for spinach, but by all means enjoy either or both, unless you need to avoid oxalates, in which case, arugula is on the menu for you!
Want to learn more?
You might like:
Make Your Vegetables Work Better Nutritionally ← there are a lot of tips here for many kinds of foods and kinds of cooking/preparation, including that cooking (any kind) reduces oxalates by breaking them down; not so useful if you want a leafy salad, but good for other purposes!
Enjoy!
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Chaat Masala Spiced Potato Salad With Beans
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This is an especially gut-healthy dish; the cooked-and-cooled potatoes are not rich with resistant starches (that’s good), the beans bring protein (as well as more fiber and micronutrients), and many of the spices bring their own benefits. A flavorful addition to your table!
You will need
- 1 lb new potatoes, boiled or steamed, with skin on, quartered, cooled ← this is a bit of a “mini recipe”, but we expect you can handle it
- 5 oz blanched broad beans
- 2 oz sun-dried tomatoes, chopped
- ¼ bulb garlic, crushed
- 1 tbsp extra virgin olive oil
- 2 tsp amchoor
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp ground ginger
- 1 tsp ground asafoetida
- 1 tsp black pepper, coarse ground
- 1 tsp red chili powder
- 1 tsp ground turmeric
- ½ tsp MSG or 1 tsp low-sodium salt
- Juice of ½ lemon
And then…
- To garnish: finely chopped cilantro, or if you have the “cilantro tastes like soap” gene, then substitute with parsley
- To serve: a nice chutney; you can use our Spiced Fruit & Nut Chutney recipe
Method
(we suggest you read everything at least once before doing anything)
1) Mix all the ingredients from the main section, ensuring an even distribution on the spices.
2) Add the garnish, and serve with the chutney. That’s it. There was more work in the prep (and potentially, finding all the ingredients) today.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we scored all five today!
- Lycopene’s Benefits For The Gut, Heart, Brain, & More ← don’t underestimate those sun-dried tomatoes, either!
Take care!
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Spit or swallow? What’s the best way to deal with phlegm?
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A spitting pot I consider as an essential part of the bed-room apparatus.
That’s what French physician René Laennec wrote in 1821. Laennec, who invented the stethoscope, spent his days gazing at his patients’ phlegm. In the days before x-rays and blood tests, phlegm was considered a valuable diagnostic tool.
Today, most of us don’t carry around a spitting pot. But a persistent question remains, especially during winter, when noses are dripping and chests are rattling.
When you have a cough, should you spit out phlegm or is it better to swallow it?
It might feel like an odd or even slightly stomach-churning topic, but it’s a remarkably common question patients ask doctors.
Pop Paul-Catalin/Shutterstock What is phlegm?
Phlegm, also known as sputum, is the thick, sticky mucus your lungs and windpipe make. This acts as a defensive barrier to protect them.
Its main ingredients are mucins – large, sugar-coated proteins that trap viruses, bacteria, allergens and dust. These mucins also regulate inflammation and the body’s immune response to bacteria and viruses.
We most commonly see phlegm with viral illness during winter. But phlegm is also evident in other medical conditions including asthma and allergies, bacterial infections, such as sinusitis, or with smoking or exposure to air pollution.
In fact, we’re always making phlegm, even when we are healthy. Cells in the lungs secrete mucus to keep surfaces moist and trap irritants. When we encounter something potentially harmful, such as a virus or allergen, immune cells detect the threat and release signals that tell mucus-producing cells to step up their game.
This extra mucus helps trap the invader and move it out of the lungs. Tiny hairs lining the airways (called cilia) then sweep the mucus up to the throat, where we cough it out or swallow it.
These tiny hairs, or cilia, sweep phlegm up to your throat. Sakurra/Shutterstock The case for spitting
Some people feel better if they spit out phlegm, especially if the phlegm is thick, sticky or irritates the throat.
Spitting also lets you see what’s coming up. If phlegm contains blood, for example, it is important to see a doctor to exclude a more serious underlying illness, such as tuberculosis or cancer.
If you do spit out, do so into a tissue and throw it in the bin. Wash your hands afterwards. This reduces the risk of spreading infection to others via respiratory droplets or contaminated surfaces.
However, spitting out phlegm isn’t always practical, or polite. And for most viral infections, it doesn’t help you get better any faster than swallowing. The aim is to remove phlegm from the lungs, which occurs with either method.
Spitting is also not feasible for young children, who haven’t yet developed the coordination to do so effectively. They’ll generally swallow their phlegm. https://www.youtube.com/embed/WW4skW6gucU?wmode=transparent&start=0 How mucus keeps us healthy all year round, even if we’re not sick.
The case for swallowing
It might not sound particularly appealing, but swallowing phlegm is a normal process, and harmless. In fact, we often swallow phlegm without realising it.
The lungs generate about 50 millilitres of phlegm daily. It goes unnoticed because it’s thin, blends with saliva and we continuously swallow it. We only become aware of it when it thickens, such as during a viral infection.
After you swallow phlegm, it travels to the stomach, where acid and enzymes break it down, along with any germs it carries.
Swallowing phlegm doesn’t “recycle” the germs, and it won’t result in the infection spreading elsewhere.
In fact, swallowing viruses can even help build immunity. Once inside the gut, immune cells begin to recognise pieces of the virus and start preparing the body to respond more effectively to it in the future. Some important immunisations, such as the oral polio vaccine, work through this very mechanism.
So, what’s the verdict?
Whether you spit or swallow phlegm, both are safe. Spitting can help some people feel better, especially if their cough is associated with thick phlegm that’s causing distress.
But for most healthy people, there’s no need to force a cough or spit out phlegm. Swallowing phlegm is completely safe. And in young children, it’s the only feasible option.
In the end, it won’t matter if you spit or swallow your phlegm this winter. So choose what feels right (and least icky) for you.
Niall Johnston, Conjoint Associate Lecturer, Faculty of Medicine, UNSW Sydney and Phoebe Williams, Paediatrician & Infectious Diseases Physician; Senior Lecturer & NHMRC Fellow, Faculty of Medicine, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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