Gary's Health Center

27/11/2023

Good information

18/11/2023

Mosquitoes and a big problem! They stick you with a small sticker that sucks your Blood. This will cause an itch at the spot.
They have been known to cause Malaria.

To avoid this problem, use long sleeve shirts and long pants. Not wearing shorts will prevent them from sticking your legs.

Also buy some Off. That product will help keep them away.

18/11/2023

About one year ago, I posted a photo of this house in Tolga, QLD and people commented saying it was fake or photoshopped..:hhhmmm looks pretty real to me :-)

This lady who lives here said to me…”I’m too busy to be super involved with the campaigning, but I live on a main road and this is my contribution”.

If everyone just did what they could based on their own lifestyle and situation..:we’d have already won.

Think…what could YOU do?

17/11/2023

BMI calculator chart

| Height | Weight | BMI | Category |
| --- | --- | --- | --- |
| 4'10" | 91 lbs | 18.5 | Normal |
| 4'10" | 119 lbs | 24.2 | Normal |
| 4'10" | 143 lbs | 29.1 | Overweight |
| 4'10" | 191 lbs | 38.9 | Obese |
| 5'0" | 97 lbs | 18.9 | Normal |
| 5'0" | 128 lbs | 25.0 | Overweight |
| 5'0" | 153 lbs | 29.9 | Overweight |
| 5'0" | 204 lbs | 39.8 | Obese |
| 5'4" | 110 lbs | 18.9 | Normal |
| 5'4" | 145 lbs | 24.9 | Normal |
| 5'4" | 174 lbs | 29.9 | Overweight |
| 5'4" | 232 lbs | 39.8 | Obese |
| 5'8" | 122 lbs | 18.5 | Normal |
| 5'8" | 164 lbs | 24.9 | Normal |
| 5'8" | 197 lbs | 29.9 | Overweight |
| 5'8" | 262 lbs | 39.8 | Obese |
| 6'0" | 136 lbs | 18.5 | Normal |
| 6'0" | 184 lbs | 25.0 | Overweight |
| 6'0" | 221 lbs | 30.0 | Obese |
| 6'0" | 295 lbs | 40.0 | Obese |

27/09/2023

# The Role of Zinc in Supporting Your Immune System

Zinc is an essential nutrient that plays a crucial role in maintaining a healthy immune system. It is involved in various immune functions and helps protect your body against infections and diseases.

# # **1. Production of Immune Cells**

Zinc is necessary for the production and development of immune cells, such as T-cells and white blood cells. These cells are responsible for identifying and eliminating harmful pathogens, viruses, and bacteria from your body .

# # **2. Regulation of the Immune Response**

Zinc helps regulate the immune response by reducing oxidative stress and stimulating specific immune cells. It acts as an antioxidant, protecting your body's cells from damage caused by free radicals . Additionally, zinc plays a role in modulating the production of cytokines, which are proteins involved in cell signaling during an immune response .

# # **3. Wound Healing**

Zinc is essential for wound healing and tissue repair. It promotes cell growth and division, helping your body heal wounds more efficiently . Adequate zinc levels are necessary for collagen synthesis, which is a key component of connective tissues .

# # **4. Sense of Taste and Smell**

Maintaining sufficient zinc levels is important for your sense of taste and smell. Zinc is involved in the function of taste buds and olfactory receptors, allowing you to enjoy the flavors of food and detect scents .

# # **5. Structural Role**

Apart from its immune-related functions, zinc also plays a structural role in your body. It stabilizes proteins, ensuring their proper structure and function . This structural role is essential for various physiological processes.

While a varied diet usually provides sufficient zinc, some individuals may have low levels of zinc due to dietary restrictions or other factors. In such cases, zinc supplements may be beneficial . However, it's important to note that taking oral zinc can interact with certain medications and may cause side effects such as indigestion, diarrhea, headache, nausea, and vomiting .

Remember to consult a healthcare professional or nutritionist for personalized advice on maintaining a healthy immune system and incorporating zinc into your diet.

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Feel free to share this article with your Facebook community to spread awareness about the importance of zinc for supporting a healthy immune system!

: Mayo Clinic. (n.d.). Zinc: Benefits, intake, sources, deficiency, and side effects. Retrieved from [https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112](https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112)
: Insider. (n.d.). How does zinc affect the immune system? Retrieved from [https://www.insider.com/guides/health/diet-nutrition/zinc-immune-system](https://www.insider.com/guides/health/diet-nutrition/zinc-immune-system)
: Healthline. (n.d.). Zinc: Benefits, intake, sources, deficiency, and side effects. Retrieved from [https://www.healthline.com/nutrition/zinc](https://www.healthline.com/nutrition/zinc)
: Verywell Health. (n.d.). The Surprising Immunity Benefits of Zinc. Retrieved from [https://www.verywellhealth.com/surprising-immunity-benefits-of-zinc-4047431](https://www.verywellhealth.com/surprising-immunity-benefits-of-zinc-4047431)

As we age, our immunity is more susceptible to weakening, which can lead to serious health problems. Learn how zinc can help.

13/09/2023

Sweet potatoes are nutritious and delicious vegetables that can offer many health benefits. According to the results from Bing, some of the benefits of sweet potato are:

- They are highly nutritious, providing a good amount of fiber, vitamins, minerals, and antioxidants. They are especially rich in vitamin A, which is important for eye health and immune function. ¹²
- They promote gut health, as the fiber and antioxidants in sweet potatoes can support the growth of beneficial bacteria in the colon and protect the intestinal lining from damage. ¹²
- They may have anti-cancer properties, as some studies have found that the antioxidants in purple sweet potatoes can inhibit the growth of certain types of cancer cells. ¹⁴
- They support vision, as the beta-carotene in orange sweet potatoes can be converted into vitamin A in the body, which is essential for maintaining healthy vision and preventing age-related macular degeneration. ¹²
- They enhance brain function, as some studies have shown that the anthocyanins in purple sweet potatoes can improve memory and learning abilities by reducing inflammation and oxidative stress in the brain. ¹⁴
- They support immunity, as the vitamin C and vitamin A in sweet potatoes can help boost the production and function of white blood cells, which fight off infections and diseases. ¹²
- They may help regulate blood sugar levels, as some studies have suggested that the fiber and resistant starch in sweet potatoes can slow down the digestion and absorption of carbohydrates, leading to lower blood sugar spikes after meals. ¹²⁴
- They may help with weight loss, as the fiber and water content in sweet potatoes can increase satiety and reduce appetite, making you eat less calories overall. ¹²

As you can see, sweet potatoes are not only tasty but also beneficial for your health. You can enjoy them baked, roasted, mashed, or added to soups, salads, casseroles, pies, and more. Just be careful not to add too much sugar or fat to them, as that can negate some of their health benefits..

13/09/2023

First I will tell you that I hate the taste of vegetables. It has to do with the texture! But I figure it I can get used to the taste of beer, I can drink vegetables in a juicer!

Kumquats are small, oval-shaped citrus fruits that have a sweet and sour taste. They are native to China and have many health benefits. Some of the benefits of kumquats are:

- They are rich in vitamin C, which is essential for immune system function, collagen synthesis, wound healing, and antioxidant protection¹².
- They contain fiber, which can help lower cholesterol and blood sugar levels, as well as promote digestive health¹².
- They have vitamin A, which is important for vision, growth, reproduction, and immunity¹².
- They have antioxidants, such as carotenoids and flavonoids, that can protect the cells from free radical damage and may reduce the risk of cancer, inflammation, and obesity²³⁴.
- They have omega-3 fats, which are found in the seeds and peel of kumquats. Omega-3 fats can support brain and heart health²³.

To enjoy the benefits of kumquats, you can eat them whole, with the peel and seeds. The peel is actually the sweetest part of the fruit, while the flesh is more tart. You can also squeeze out the juice if you prefer a less sour taste. Kumquats can be eaten raw or cooked, and they can be added to salads, desserts, jams, sauces, and more. Kumquats are in season from November to June in the United States.

12/09/2023

Zucchini is a nutritious vegetable that has many health benefits. According to the USDA¹, one cup of raw, chopped zucchini (124g) provides:

- **21 calories**
- **1.5g of protein**
- **3.9g of carbohydrates**
- **0.4g of fat**
- **1.2g of fiber**
- **3.1g of sugar**

Zucchini is also rich in several vitamins and minerals, such as:

- **Vitamin C**: 22.2mg (25% of the Reference Daily Intake or RDI)
- **Potassium**: 323.6mg (7% of the RDI)
- **Vitamin B6**: 0.2mg (12% of the RDI)
- **Manganese**: 0.2mg (9% of the RDI)
- **Folate**: 29.8mcg (7% of the RDI)
- **Vitamin A**: 200 IU (4% of the RDI)
- **Magnesium**: 22.3mg (5% of the RDI)

Some of the health benefits of zucchini are:

- It may boost your immune system and protect your cells from damage by free radicals, thanks to its high vitamin C and antioxidant content²⁴.
- It may promote healthy digestion and prevent constipation, due to its high water and fiber content².
- It may help you lose weight and feel full, as it is low in calories and high in volume²³.
- It may support your eye, skin, and heart health, as it contains carotenoids like lutein, zeaxanthin, and beta-carotene²⁴.
- It may lower your blood sugar levels and improve your insulin sensitivity, as it is low in carbs and has a low glycemic load².

Zucchini can be eaten raw or cooked in various ways, such as baking, grilling, sautéing, or spiralizing. You can also add it to other foods like muffins, breads, cakes, soups, salads, or pasta dishes to increase their moisture, nutrients, fiber, and volume³. Zucchini is a versatile and delicious vegetable that can enhance your diet and health.

A single serving of zucchini is about one cup, chopped, which provides 21 calories, 3.9g carbs, 1.5g protein, and almost no fat. It's an excellent source of vitamin C.

10/09/2023

FIVE REASONS WHY DIETS DON’T WORK!

Are you tired of trying different diets and not seeing any results? You are not alone. Many people struggle with weight loss and often end up frustrated and disappointed. Diets may seem like a quick and easy solution, but they are not the answer for long-term health and happiness. Here are 5 reasons why diets don't work and what you can do instead:

1. Diets focus on weight loss rather than good health. Diets encourage you to severely restrict caloric intake, or eliminate whole groups of foods from your diet³. This may lead to temporary weight loss, but it also deprives your body of essential nutrients and energy. Diets can also cause metabolic damage, hormonal imbalances, and increased inflammation, which can make it harder to lose weight and maintain it⁵. Instead of dieting, focus on eating a balanced and varied diet that provides your body with all the vitamins, minerals, antioxidants, and phytochemicals it needs to function optimally.

2. Diets are unsustainable and unrealistic. Most diets are too restrictive, too complicated, or too boring to follow for a long time¹. They may require you to count calories, weigh food, measure portions, avoid social situations, or eat foods that you don't enjoy. Diets can also create a negative relationship with food, where you see food as the enemy rather than a source of nourishment and pleasure. Instead of dieting, adopt a flexible and mindful approach to eating that allows you to enjoy all foods in moderation and listen to your body's hunger and fullness cues.

3. Diets don't address the root causes of overeating. Many people eat for reasons other than physical hunger, such as boredom, stress, loneliness, or emotional distress². Diets don't help you deal with these underlying issues, and may even worsen them by making you feel deprived, guilty, or anxious. Diets can also trigger binge eating, where you overeat after a period of restriction or as a way of coping with negative emotions⁴. Instead of dieting, seek professional help if you have an eating disorder or other mental health problems that affect your eating behavior. Also, find healthy ways to cope with stress and emotions, such as meditation, exercise, hobbies, or social support.

4. Diets don't take into account individual differences. Everyone has a different body type, metabolism, genetics, lifestyle, preferences, and goals¹. What works for one person may not work for another. Diets often ignore these factors and prescribe a one-size-fits-all solution that may not suit your needs or preferences. Diets can also make you compare yourself to others and feel inadequate or inferior if you don't achieve the same results. Instead of dieting, find what works best for you by experimenting with different foods and eating patterns that suit your taste buds, schedule, budget, and health needs.

5. Diets don't lead to lasting results. Science suggests that there are many reasons why diets fail in the long run, ranging from genetics to the kinds of foods available to us, as well as how the body reacts when we suddenly change how we eat⁴. While low-carbohydrate and low-fat diets both resulted in weight loss of about 10 pounds at six months in one study¹, most of the lost weight was regained within one year. People in the moderate macronutrient group tended to lose less weight than those following the other diets¹. Blood pressure and cholesterol results improved modestly at six months, but generally returned to where they started after a year¹. Instead of dieting, make small and gradual changes that you can stick to for life. Aim for a healthy weight range rather than a specific number on the scale. Focus on improving your overall health and well-being rather than just your appearance.

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I hope this article helps you understand why diets don't work and what you can do instead. Remember that there is no magic bullet for weight loss or health. The key is to find a balanced and sustainable way of eating that works for you and makes you happy.

Most people who go on diets don't maintain their weight loss. But evidence suggests that focusing on other health metrics can actually be better for you.

10/09/2023

Hope you like this article

Ripe pomegranate fruit and one cut in half with leaf isolated on white background. Clipping Path. Full depth of field.

10/09/2023

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**7 Reasons Why Pomegranates Are Good for Diabetes**

Pomegranates are delicious fruits that have been cultivated for thousands of years. They are rich in antioxidants, vitamins, minerals, and fiber, and have many health benefits. But did you know that pomegranates are also good for diabetes? Here are seven reasons why you should include pomegranates in your diet if you have diabetes.

1. Pomegranates have a low glycemic index (GI) and glycemic load (GL). GI is a measure of how quickly a food raises your blood sugar levels after you eat it. GL is a measure of how much a food raises your blood sugar levels per serving. Foods with low GI and GL are better for diabetes because they do not cause sudden spikes or drops in blood sugar levels. Pomegranates have a GI of 53 and a GL of 18, which are considered moderate values¹⁴. This means that pomegranates do not have a significant impact on your blood sugar levels when eaten in moderation.
2. Pomegranates contain bioactive compounds that have anti-diabetic effects. Pomegranates contain phytochemicals such as polyphenols, tannins, and anthocyanins, which have antioxidant, anti-inflammatory, and anti-diabetic properties²⁴. These compounds can help improve insulin sensitivity, reduce insulin resistance, enhance glucose uptake, and protect the pancreas from oxidative stress²⁴. Some studies have shown that pomegranate juice or extract can lower fasting blood sugar levels, postprandial blood sugar levels, and hemoglobin A1c (HbA1c) levels in people with type 2 diabetes²⁴.
3. Pomegranates can help prevent or reduce diabetes complications. Diabetes can cause various complications such as cardiovascular disease, kidney disease, nerve damage, eye damage, and infections. Pomegranates can help prevent or reduce these complications by improving blood flow, lowering blood pressure, reducing cholesterol levels, preventing oxidative damage, inhibiting inflammation, and modulating immune responses²⁴. For example, pomegranate juice can improve endothelial function, reduce arterial stiffness, and decrease carotid intima-media thickness in people with type 2 diabetes². Pomegranate extract can also protect the kidneys from diabetic nephropathy by reducing albuminuria, creatinine levels, and oxidative stress markers².
4. Pomegranates can help with weight management. Obesity is a major risk factor for type 2 diabetes. Losing weight can help improve blood sugar control and reduce the need for medication in people with type 2 diabetes. Pomegranates can help with weight management by providing dietary fiber, which can increase satiety, reduce appetite, and regulate digestion¹⁴. Pomegranates also contain punicic acid, a type of conjugated linoleic acid (CLA), which can modulate lipid metabolism and inhibit fat accumulation²⁴. Some studies have shown that pomegranate juice or extract can reduce body weight, body mass index (BMI), waist circumference, and body fat percentage in overweight or obese people with or without type 2 diabetes²⁴.
5. Pomegranates can boost your immune system. People with diabetes are more prone to infections due to impaired immune function and increased susceptibility to pathogens. Pomegranates can boost your immune system by providing vitamin C, which is essential for the production and function of white blood cells¹. Pomegranates also contain antimicrobial agents such as ellagic acid, ellagitannins, and punicalagins, which can inhibit the growth of bacteria, fungi, and viruses². Some studies have shown that pomegranate juice or extract can enhance the activity of natural killer cells (NK cells), which are important for fighting infections and tumors².
6. Pomegranates can improve your mood and cognitive function. Diabetes can affect your mood and cognitive function by causing hormonal imbalances, oxidative stress, inflammation, and vascular damage in the brain. Pomegranates can improve your mood and cognitive function by providing antioxidants that can protect the brain from oxidative stress and neurodegeneration²⁴. Pomegranates also contain phytoestrogens such as genistein and daidzein, which can modulate the activity of estrogen receptors in the brain and influence mood regulation². Some studies have shown that pomegranate juice or extract can improve memory, attention, learning, verbal skills, and emotional well-being in people with mild cognitive impairment or depression²⁴.
7. Pomegranates can enhance your skin health and appearance. Diabetes can affect your skin health and appearance by causing dryness, itching, infections, ulcers, and wounds. Pomegranates can enhance your skin health and appearance by providing antioxidants that can prevent skin aging and damage caused by ultraviolet (UV) radiation²⁴. Pomegranates also contain anti-inflammatory agents that can reduce skin inflammation and redness²⁴. Some studies have shown that pomegranate juice or extract can improve skin hydration, elasticity, roughness, and pigmentation in people with or without type 2 diabetes²⁴.

As you can see, pomegranates are not only tasty but also beneficial for diabetes. However, you should still be mindful of the amount and frequency of pomegranate consumption, as too much of anything can be harmful. You should also consult your doctor before adding pomegranates to your diet, especially if you are taking any medication or have any medical condition. Remember, moderation is the key to enjoying the fruits of nature.

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References:

¹: [Can Diabetics Eat Pomegranate - A1CGUIDE [UPDATED]](^2^)
²: [Worst fruits for diabetes: Fruit types to avoid or include](^3^)
³: [Pomegranate and Diabetes - GI:53; 83kcal; not good | Klinio](^4^)
⁴: [Do pomegranates help reduce diabetes?](^1^).

Source: Conversation with Bing, 9/9/2023
(1) Do pomegranates help reduce diabetes?. https://microsoftstart.msn.com/en-us/health/ask-professionals/expert-answers-on-pomegranate/hp-pomegranate?questionid=e62wiu68&type=nutrition&source=bingmainline_nutritionqna.
(2) Pomegranate and Diabetes - GI:53; 83kcal; not good | Klinio. https://klinio.com/hub/article/pomegranate-and-diabetes.
(3) Can Diabetics Eat Pomegranate - A1CGUIDE [UPDATED]. https://a1cguide.com/can-diabetics-eat-pomegranate/.
(4) Can Diabetics Eat Pomegranate - A1CGUIDE [UPDATED]. https://a1cguide.com/can-diabetics-eat-pomegranate/.
(5) Worst fruits for diabetes: Fruit types to avoid or include. https://www.medicalnewstoday.com/articles/worst-fruits-for-diabetics.
(6) Worst fruits for diabetes: Fruit types to avoid or include. https://www.medicalnewstoday.com/articles/worst-fruits-for-diabetics.
(7) Pomegranate and Diabetes - GI:53; 83kcal; not good | Klinio. https://klinio.com/hub/article/pomegranate-and-diabetes.
(8) Do pomegranates help reduce diabetes?. https://microsoftstart.msn.com/en-us/health/ask-professionals/expert-answers-on-pomegranate/hp-pomegranate?questionid=e62wiu68&type=nutrition&source=bingmainline_nutritionqna.
(9) undefined. https://microsoftstart.msn.com/.
(10) Getty Images. https://www.gettyimages.com/detail/photo/ripe-pomegranate-fruit-and-one-cut-in-half-with-royalty-free-image/940118920.

Ripe pomegranate fruit and one cut in half with leaf isolated on white background. Clipping Path. Full depth of field.

10/09/2023

**7 Reasons Why Pomegranates Are Good for Diabetes**

Pomegranates are delicious fruits that have been cultivated for thousands of years. They are rich in antioxidants, vitamins, minerals, and fiber, and have many health benefits. But did you know that pomegranates are also good for diabetes? Here are seven reasons why you should include pomegranates in your diet if you have diabetes.

1. Pomegranates have a low glycemic index (GI) and glycemic load (GL). GI is a measure of how quickly a food raises your blood sugar levels after you eat it. GL is a measure of how much a food raises your blood sugar levels per serving. Foods with low GI and GL are better for diabetes because they do not cause sudden spikes or drops in blood sugar levels. Pomegranates have a GI of 53 and a GL of 18, which are considered moderate values¹⁴. This means that pomegranates do not have a significant impact on your blood sugar levels when eaten in moderation.

2. Pomegranates contain bioactive compounds that have anti-diabetic effects. Pomegranates contain phytochemicals such as polyphenols, tannins, and anthocyanins, which have antioxidant, anti-inflammatory, and anti-diabetic properties²⁴. These compounds can help improve insulin sensitivity, reduce insulin resistance, enhance glucose uptake, and protect the pancreas from oxidative stress²⁴. Some studies have shown that pomegranate juice or extract can lower fasting blood sugar levels, postprandial blood sugar levels, and hemoglobin A1c (HbA1c) levels in people with type 2 diabetes²⁴.

3. Pomegranates can help prevent or reduce diabetes complications. Diabetes can cause various complications such as cardiovascular disease, kidney disease, nerve damage, eye damage, and infections. Pomegranates can help prevent or reduce these complications by improving blood flow, lowering blood pressure, reducing cholesterol levels, preventing oxidative damage, inhibiting inflammation, and modulating immune responses²⁴. For example, pomegranate juice can improve endothelial function, reduce arterial stiffness, and decrease carotid intima-media thickness in people with type 2 diabetes². Pomegranate extract can also protect the kidneys from diabetic nephropathy by reducing albuminuria, creatinine levels, and oxidative stress markers².

4. Pomegranates can help with weight management. Obesity is a major risk factor for type 2 diabetes. Losing weight can help improve blood sugar control and reduce the need for medication in people with type 2 diabetes. Pomegranates can help with weight management by providing dietary fiber, which can increase satiety, reduce appetite, and regulate digestion¹⁴. Pomegranates also contain punicic acid, a type of conjugated linoleic acid (CLA), which can modulate lipid metabolism and inhibit fat accumulation²⁴. Some studies have shown that pomegranate juice or extract can reduce body weight, body mass index (BMI), waist circumference, and body fat percentage in overweight or obese people with or without type 2 diabetes²⁴.

5. Pomegranates can boost your immune system. People with diabetes are more prone to infections due to impaired immune function and increased susceptibility to pathogens. Pomegranates can boost your immune system by providing vitamin C, which is essential for the production and function of white blood cells¹. Pomegranates also contain antimicrobial agents such as ellagic acid, ellagitannins, and punicalagins, which can inhibit the growth of bacteria, fungi, and viruses². Some studies have shown that pomegranate juice or extract can enhance the activity of natural killer cells (NK cells), which are important for fighting infections and tumors².

6. Pomegranates can improve your mood and cognitive function. Diabetes can affect your mood and cognitive function by causing hormonal imbalances, oxidative stress, inflammation, and vascular damage in the brain. Pomegranates can improve your mood and cognitive function by providing antioxidants that can protect the brain from oxidative stress and neurodegeneration²⁴. Pomegranates also contain phytoestrogens such as genistein and daidzein, which can modulate the activity of estrogen receptors in the brain and influence mood regulation². Some studies have shown that pomegranate juice or extract can improve memory, attention, learning, verbal skills, and emotional well-being in people with mild cognitive impairment or depression²⁴.

7. Pomegranates can enhance your skin health and appearance. Diabetes can affect your skin health and appearance by causing dryness, itching, infections, ulcers, and wounds. Pomegranates can enhance your skin health and appearance by providing antioxidants that can prevent skin aging and damage caused by ultraviolet (UV) radiation²⁴. Pomegranates also contain anti-inflammatory agents that can reduce skin inflammation and redness²⁴. Some studies have shown that pomegranate juice or extract can improve skin hydration, elasticity, roughness, and pigmentation in people with or without type 2 diabetes²⁴.

As you can see, pomegranates are not only tasty but also beneficial for diabetes. However, you should still be mindful of the amount and frequency of pomegranate consumption, as too much of anything can be harmful. You should also consult your doctor before adding pomegranates to your diet, especially if you are taking any medication or have any medical condition. Remember, moderation is the key to enjoying the fruits.

Ripe pomegranate fruit and one cut in half with leaf isolated on white background. Clipping Path. Full depth of field.

08/09/2023

Title: Why You Should Eat More Beets: 5 Amazing Health Benefits

Introduction: Beets are a root vegetable that come in different colors, such as red, yellow, and white. They have a distinctive earthy flavor and can be eaten raw, cooked, or juiced. Beets are not only delicious, but also nutritious. They are packed with vitamins, minerals, antioxidants, and other compounds that can benefit your health in various ways. In this article, we will explore five of the most impressive health benefits of beets and how to include them in your diet.

Benefit 1: Beets are low in calories but high in nutrients. Beets are a great choice if you want to eat more vegetables without adding too many calories to your diet. A 3.5-ounce (100-gram) serving of boiled beets has only 44 calories, but provides 20% of the daily value (DV) for folate, 14% of the DV for manganese, and 8% of the DV for copper1. Folate is essential for cell growth and development, especially during pregnancy2. Manganese is involved in many metabolic processes, such as bone formation and brain function3. Copper is important for energy production and neurotransmitter synthesis4. Beets also contain smaller amounts of other vitamins and minerals, such as vitamin C, vitamin B6, iron, potassium, and magnesium1.
Benefit 2: Beets can help lower your blood pressure. High blood pressure is a major risk factor for heart disease, stroke, and kidney failure. One of the reasons why beets can help lower your blood pressure is because they are rich in nitrates, which are converted into nitric oxide in your body. Nitric oxide is a molecule that relaxes and widens your blood vessels, allowing more blood to flow through them. Several studies have shown that drinking beet juice can significantly reduce both systolic and diastolic blood pressure levels . The effect seems to be stronger for raw beets than cooked ones, and for systolic blood pressure than diastolic blood pressure.
Benefit 3: Beets can boost your athletic performance. Another benefit of nitrates in beets is that they can enhance your physical performance by improving your oxygen use and endurance. Nitric oxide helps increase blood flow to your muscles, delivering more oxygen and nutrients to them. This can help you exercise longer and harder without getting tired as quickly. Some studies have found that drinking beet juice before exercise can improve running speed, cycling power, and time to exhaustion . However, the results may vary depending on the type, intensity, and duration of exercise.
Benefit 4: Beets have anti-inflammatory properties. Chronic inflammation is linked to many diseases, such as type 2 diabetes, high blood pressure, heart disease, asthma, and obesity. Beets have anti-inflammatory properties thanks to their high content of betalains, which are natural plant pigments that give beets their red color. Betalains have antioxidant and anti-inflammatory effects that can protect your cells from damage and modulate your immune system. Research has shown that beet juice can reduce inflammation throughout your body, and that betalain capsules with beetroot extract can help relieve joint pain due to osteoarthritis.
Benefit 5: Beets can support your digestive health. Beets are a good source of fiber, which can help you maintain a healthy digestive system. Fiber can help you control your blood sugar levels, lower your cholesterol levels, prevent constipation, and promote a healthy gut microbiome. A cup of beetroot contains 3.8 grams of fiber, which is about 10% of the recommended daily intake for adults. Fiber can also help you feel full longer and reduce your appetite, which may aid in weight management.
Conclusion: Beets are a versatile vegetable that offer many health benefits. They are low in calories but high in nutrients, they can help lower your blood pressure and boost your athletic performance, they have anti-inflammatory properties and can support your digestive health. You can enjoy beets in various ways, such as salads, soups, hummus, fries, or juices. Try adding more beets to your diet and see how they can improve your health and well-being.