Beautiful Biome Beet Salsa


Beetroot


Beets are delicious, packed full of vitamins and minerals, and easy to add to your diet! Beets are low in calories and fat, but happen to contain a little bit of every vitamin and mineral needed in a diet. They contain a pigment called betalain that gives them their natural deep red color, and also acts as an antioxidant. Beets are an excellent source of folate, vitamin C, manganese, vitamin A, potassium, and iron.

The essential vitamins and minerals found in beets are associated with lower blood pressure, reducing inflammation, promotion of good gut microbiomes, improved athletic performance, and even increased brain function. Beets are known to contain a high number of natural nitrates which are converted into nitric oxide and used to dilate blood vessels and therefore aid in lowering blood pressure. It allows for increased blood flow and oxygen supply to the brain helping improve mental and cognitive functions. The nitrates found in beets are also associated with increased athletic performance. Nitrates help boost the efficiency of the mitochondria (the powerhouse) in your cells, producing more energy and increasing oxygen consumption. Talk about a powerhouse #goodgut food!

Most importantly, beets are high in fiber. One cup of beets contains about 3.5 grams of fiber! Fiber is an important component to maintaining a healthy gut. Dietary fiber also promotes good gut microbiome growth, and it is linked to improved digestion.


Ways to eat it:

You can incorporate beets with just about every meal. Beets can be roasted, juiced, steamed, and even pickled!


Recipe



Ingredients (Makes 4 Servings):

  • 1/4 cup cooked beets, chopped

  • 2 cups jicama, diced

  • 1/2 cup red onion, minced

  • 1/2 cup cilantro, minced

  • 1/2 cup blueberries

  • 1/2 cup jalapeños, minced

  • 1 lime, juiced

  • 1 Tbsp himalayan pink salt

Directions:

  1. Chop all ingredients and combine.

  2. Enjoy!



Heal with Each Meal!


Want These #GoodGut Recipes and 100+ More? Click Here
Sign Up for Our Newsletter Click Here
Become a Patient Click Here


References


Brennan, D. (2020, August 20). Beetroot: Health Benefits, Nutrients, preparation, and more.

Retrieved March 11, 2021, from https://www.webmd.com/diet/health-benefits-beetroot

Coyle, D. (2017, May 26). 9 Impressive Health Benefits of Beets. Retrieved March 11, 2021,

from https://www.healthline.com/nutrition/benefits-of-beets

Hill, A. (2018, September 12). Top 14 Health Benefits of Broccoli. Retrieved March 11, 2021,

from https://www.healthline.com/nutrition/benefits-of-broccoli

Shubrook, N.. (2018, October 1). The health benefits of broccoli. Retrieved March 11, 2021,

from https://www.bbcgoodfood.com/howto/guide/health-benefits-broccoli

Ren, J., Lu, Y. and Chen, B., 2021. Recent progress regarding kaempferol for the treatment of

various diseases (Review). [online] Spandidos Publications. Available at:

<https://www.spandidos-publications.com/10.3892/etm.2019.7886> [Accessed 14 April 2021].

Leech, J. (2018, October 9). 10 Proven Health Benefits of Blueberries. Retrieved March 11,

2021, from https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries

Ware, M. (2017, September 5). Blueberries: Health benefits, facts, and research. Retrieved

March 11, 2021, from https://www.medicalnewstoday.com/articles/287710#nutrition

Bjarnadottir, A. (2018, October 18). 11 Evidence-Based Health Benefits of Bananas. Retrieved

March 11, 2021, from https://www.healthline.com/nutrition/11-proven-benefits-of-bananas

Lewin, J. (2018, November 1). The health benefits of bananas. Retrieved March 11,

2021, from https://www.bbcgoodfood.com/howto/guide/health-benefits-bananas

McDermott, A. (2021, June 4). 6 blackberry health benefits you can't ignore. Healthline.

Retrieved October 26, 2021, from

https://www.healthline.com/health/benefits-of-blackberries#nutrition-facts-and-calories.

Brennan, D. (2020, August 31). Blackberries: Health benefits, nutrients, preparation, and more.

WebMD. Retrieved October 26, 2021, from https://www.webmd.com/diet/health-benefits-blackberries#1.

Murray, J. (2021, July 22). What Is Buckwheat.The Spruce Eats. Retrieved October 26, 2021

from https://www.thespruceeats.com/what-is-buckwheat-3376802

Tajer, A. (2020, May 7). How To Improve Gut Health With Magnesium. Greenway Biotech Inc.

Retrieved October 26, 2021 from

https://www.greenwaybiotech.com/blogs/personal-care-articles/improving-gut-health-with-magnesium

Kandola, A. (2019, April 26). What are the health benefits of buckwheat. Medical News Today.

Retrieved October 26, 2021 from https://www.medicalnewstoday.com/articles/325042

Web MD. (n.d.). Health benefits of bok choy. Nourish by WebMD,

https://www.webmd.com/diet/health-benefits-bok-choy#1.

Jan, A. T., Kamli, M. R., Murtaza, I., Singh, J. B., Ali, A., and Haq, Q. (19 April 2010). Dietary

flavonoid quercetin and associated health benefits- An overview. Food Reviews International, 26(3), pp. 302-317, DOI: 10.1080/87559129.2010.484285.

Wendt J., Considine C., Kogan M. (10 October 2021) Gastrointestinal health.: Integrative

Geriatric Nutrition. pp. 25-57. https://doi.org/10.1007/978-3-030-81758-9_3.




6 views0 comments

Recent Posts

See All