10 how many beets should i eat a day Ideas

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Beets Do I Need to Eat? — Dr. Harrison Oake, ND

Somebody once said that February is the longest month of the year.  So to brighten it up, it’s beet month here on my blog! I’m a Naturopathic Doctor with Newfoundland and Eastern European roots, so the subject of beets is both of scientific and sentimental interest to me. They are not only delicious, they are also good for you.

Last week, I explained how beets can improve performance – you can read it here. If you were keen and clicked on some of the links to the research papers, you would have seen that all of the studies used a beetroot juice supplement

That does not sound delicious. 

Clearly, this is not like the beets in the average person’s diet – I like mine baked with a little olive oil and salt. So if you’re like me and prefer to get all of your nutrients through diet, how many beets do you need to eat every day?

First we have to figure how many nitrates you get from those baked beets. Nitrates are the magical substances in beets that improve performance and cardiovascular health. With some simple math we can figure out how many beets you need to eat to get the amount you need. 

The recommended daily intake of nitrates is 0.06 millimoles per litre (mmol) per kilogram of body weight. So a person who weighs 68kg (150lbs) should consume 4.08 mmol of nitrates daily. 

One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups of sliced beets. The athletes in the studies I referenced consumed the equivalent of twice that amount of beets, or FOUR cups, ninety minutes before exercise.

That’s a lot of beets, even if you love them as much as I do. 

So if you are an athlete and want immediate performance gains, use the beetroot supplements. Here is a link to one of the products used in the research (and yes, the product really is called “Beet It”).

But for those of us who just want to improve cardiovascular health, the good news is beetroot is not the only veggie that is packed with high levels of nitrates: 4 cups of arugula has 3.35 mmol, 2.5 cups of spinach has 2.76 mmol, 1.5 cups of shredded lettuce has 2.44 mmol, and 3/4 cup of sliced radish has 2.4 mmol. 

What does this mean for you? If you are looking to improve your acute endurance, strength, or power performance, supplementing short term with beets and beetroot juice may give you an advantage. And for everyone else, a long-term diet full of beets and leafy vegetables provides nitrates and takes stress off your heart. So eat your veggies! 

If you have any questions about how to reach your full potential, don’t hesitate to contact me, book an appointment, or stop by the clinic.

Thanks for reading,

Dr. Oake

Extra Information About how many beets should i eat a day That You May Find Interested

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How Many Beets Do I Need to Eat? – Dr. Harrison Oake, ND

How Many Beets Do I Need to Eat? - Dr. Harrison Oake, ND

  • Author: harrisonoake.com

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  • Sumary: Somebody once said that February is the longest month of the year.  So to brighten it up, it’s beet month here on my blog! I’m a Naturopathic Doctor with Newfoundland  and Eastern European  roots, so the subject of beets…

  • Matching Result: One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups …

  • Intro: How Many Beets Do I Need to Eat? — Dr. Harrison Oake, ND Somebody once said that February is the longest month of the year.  So to brighten it up, it’s beet month here on my blog! I’m a Naturopathic Doctor with Newfoundland and Eastern European roots, so the subject of beets is…
  • Source: http://www.harrisonoake.com/blog/2018/2/20/how-many-beets-do-i-need-to-eat

Beetroot Health Benefits, Side Effects and How Much to Eat

Beetroot Health Benefits, Side Effects and How Much to Eat

  • Author: krishijagran.com

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  • Sumary: How much beetroot to eat to avoid side effects.

  • Matching Result: To put it in layman terms, one cup (136 gram) of beets is sufficient daily. If you are fond of beetroot juice, take just 200 ml of juice per day …

  • Intro: Health Benefits, Side Effects of Beetroot and How Much to Eat Beetroot juice Due to the rising Covid crisis, people have become more conscious of their health. They are piling up their kitchen with a slew of healthy and fresh foods like fruits and vegetables, nuts, grains, and more. Lemon has almost become…
  • Source: https://krishijagran.com/health-lifestyle/health-benefits-side-effects-of-beetroot-and-how-much-to-eat/

6 Proven Health Benefits of Beets and How Much to Eat – Insider

6 Proven Health Benefits of Beets and How Much to Eat - Insider

  • Author: insider.com

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  • Sumary: Beets can benefit your health because they may lower blood pressure, support your brain, fight inflammation, help you poop, and more.

  • Matching Result: A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with …

  • Intro: 6 health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight The benefits of beets include their ability to lower blood pressure, fight inflammation, support brain health, aid in digestion, and improve athletic performance.  Beets may also help you lose weight because they…
  • Source: https://www.insider.com/guides/health/diet-nutrition/benefits-of-beets

The Truth About Beet Juice – WebMD

The Truth About Beet Juice - WebMD

  • Author: webmd.com

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  • Sumary: WebMD discusses the research on the potential health benefits of beet juice.

  • Matching Result: In some studies, drinking about 2 cups of beet juice daily or taking nitrate capsules lowered blood pressure in healthy adults. Beet juice may also help your …

  • Intro: The Truth About Beet Juice Menu Most lists of “super foods” don’t include beetroot juice, but maybe they should.Beet juice may boost stamina to help you exercise longer, improve blood flow, and help lower blood pressure, some research shows.Why? Beets are rich in natural chemicals called nitrates. Through a chain…
  • Source: https://www.webmd.com/food-recipes/features/truth-about-beetroot-juice

How many beets should I eat a day? – Foodly

How many beets should I eat a day? - Foodly

  • Author: foodly.tn

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  • Sumary: So a person who weighs 68kg (150lbs) should consume 4.08 mmol of nitrates daily. One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two…

  • Matching Result: How many beets should I eat a day? So a person who weighs 68kg (150lbs) should consume 4.08 mmol …

  • Intro: How many beets should I eat a day? So a person who weighs 68kg (150lbs) should consume 4.08 mmol of nitrates daily. One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups of…
  • Source: https://foodly.tn/tips/5-3177/

How Many Beets Should I Eat A Day? – The Whole Portion

How Many Beets Should I Eat A Day? - The Whole Portion

  • Author: thewholeportion.com

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  • Sumary: In the brief guide, we are going to answer the question ‘How many beets should I eat a day’ with a deep analysis of what consequences are present inside it.

  • Matching Result: A cup of beets or 136 grams of beets should be eaten a day. Some studies found that drinking about 2 cups of beet juice per day or taking …

  • Intro: How Many Beets Should I Eat A Day? – The Whole PortionIn the brief guide, we are going to answer the question ‘How many beets should I eat a day’ with a deep analysis of what consequences are present inside it.A cup of beets or 136 grams of beets should…
  • Source: https://thewholeportion.com/how-many-beets-should-i-eat-a-day/

How many pickled beets should I eat a day? – The Donut Whole

How many pickled beets should I eat a day? - The Donut Whole

  • Author: thedonutwhole.com

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  • Sumary: https://www.youtube.com/watch?v=dW5enqdXuzI

  • Matching Result: The American Heart Association suggests that at least 4-6 ounces of cooked beets, or the equivalent of 1-2 medium-sized cooked beets, should be consumed three …

  • Intro: How many pickled beets should I eat a day?That really depends on what your individual health needs and goals are. Eating too many pickled beets can cause intestinal discomfort for some people. We recommend that you talk to a doctor or nutritionist to determine the right amount of pickled beets…
  • Source: https://www.thedonutwhole.com/how-many-pickled-beets-should-i-eat-a-day/

When You Eat Too Many Beets, This Is What Happens – Mashed

When You Eat Too Many Beets, This Is What Happens - Mashed

  • Author: mashed.com

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  • Sumary: Beets make a great addition to any winter dish and they are packed with many health benefits. But it’s possible to overdo it.

  • Matching Result: However, beets can cause some negative side effects if too many are consumed in a short amount of time. They contain high levels of oxalate, a …

  • Intro: When You Eat Too Many Beets, This Is What Happens Shutterstock Beets make a great addition to any winter dish. Not only does this root vegetable add a subtle sweetness and appealing deep red color to any meal, but it is also packed with many health benefits. Beets actually get their…
  • Source: https://www.mashed.com/274758/when-you-eat-too-many-beets-this-is-what-happens/

Frequently Asked Questions About how many beets should i eat a day

If you have questions that need to be answered about the topic how many beets should i eat a day, then this section may help you solve it.

Can you eat beets every day?

A 2021 study revealed that participants who consumed 100 g (about? cup) of raw beets daily for eight weeks showed improvements in cognitive function, glucose metabolism, and other metabolic markers.

Is it possible to eat too many beets in a day?

As with any food, eating too many beets can result in health issues. Risks of overconsumption include: Increased risk of kidney stones: Because beets are high in the compound oxalate, eating too many can contribute to kidney stone formation.

We should eat how many beets each day?

To put it simply, one cup (136 grams) of beets per day is sufficient. If you prefer beetroot juice, take no more than 200 ml of juice per day. The ideal nitrate content for beets is between 6.4 and 12.8 mg per kg of beets.

I want to lower my blood pressure, how many beets should I eat each day?

A study in the Journal of Nutrition found that individuals with hypertension can significantly lower their blood pressure by drinking just one glass of beet juice per day.

Beets purge the body, right?

Beets are a unique source of phytonutrients called betalains, which help with phase two detoxification by assisting in the binding of broken-down toxins to other molecules for excretion from the body. Beets help to purify your blood and your liver.

Is eating beets raw or cooked preferable?

Like many vegetables, the longer you cook beets (especially in water), the more of the colorful phytonutrients leach out of the food and into the water. Retain the good-for-you nutrients in beets by roasting or sautéing them instead. Beets are higher in vitamins, minerals, and antioxidants when eaten raw.

Beets purge the liver, right?

It is believed that beetroot has a hepatoprotective effect and prevents fat from accumulating in the liver. This is likely because betaine is present, which serves as a methyl group donor in the liver transmethylation process.

Beets lower blood pressure, but how quickly?

Drinking beetroot juice can lower blood pressure after an hour, and it will continue to do so for up to 24 hours after consumption. After ingestion, blood pressure will reach its lowest point hours later and will continue to affect levels up to that point.

How soon do beets in their entirety lower blood pressure?

Blood pressure decreased in comparison to water drinkers one hour after the volunteers consumed the beet juice, peaked 2.5 to 3 hours later, and remained lower for up to 24 hours afterward.

Are there any drug interactions with beets?

Beetroot juice is used in drug formulations because of the red pigment, but because of the high nitrate content, it may interact negatively with some blood pressure-lowering medications, causing a severe drop in blood pressure.

Are beets anti-inflammatory?

Beets are a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia because they are rich in betalains and nitrates, which work together to reduce inflammation by removing harmful substances from your bloodstream.

Beets purge your colon, right?

Beetroot is a great purifier and aids in the detoxification of the entire body by drawing toxins into the colon, where they can be eliminated.

What organs benefit from beets?

In addition to supporting the health of your brain, heart, and digestive system, beets are a fantastic addition to a balanced diet, can improve athletic performance, reduce inflammation, and may even slow the growth of cancer cells.

a segment of the YouTube video “Can Beets Clean Your Arteries and Prevent a Heart Attack”

Iframe with the src of “https://www.youtube.com/embed/djqd5c-xQT8”

Beets purge arteries, right?

The remainder of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces. Some people cannot break down the pigment, and this results in the excretion of the pigment in urine and feces.

Beets can they clear your arteries?

A study from the University of the Sunshine Coast has found that a shot of beetroot juice can increase blood flow, decrease arterial stiffness, and increase nitrate absorption nine-fold, which is good news for those hoping to prevent cardiovascular disease.

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