Beets offer many health benefits due to their numerous antioxidants. For starters, they contain betalains which have anti-inflammatory and antioxidant properties, therefore, promoting cardiovascular and metabolic health. Betalains have even been shown to help suppress tumor growth in studies on multiple cancer cell lines and animal models. Other antioxidants found in beets include manganese, which helps regulate glucose metabolism, and vitamin C (in the greens). Beet greens also contain lutein which is known for maintaining eye health. For women who are pregnant or trying to conceive, beets’ folate, vitamin B and iron content makes this vegetable a worthy smoothie addition. Finally, betaine, an amino acid found in beets, can act as an antidepressant.
Ginger has been used as a herbal medicine for years and is currently one of the most researched spices. Last year a study reported that daily ginger consumption lowered fasting blood sugar in those with type 2 diabetes. Previously, a randomized controlled trial demonstrated that ginger decreased cholesterol and triglyceride levels. These promising results demonstrate how beneficial ginger may be for women with PCOS.
- 3 small fresh beets (steamed or raw) or 6 small canned beets (I store prepped beets in the freezer for a thicker smoothie)
- 1 scoop plant-based protein powder
- 1 small banana, fresh or frozen
- 1 inch ginger
- 1/4 cup coconut water
- Add all ingredients to blender and go for a whirl! If it is not blending easily add more coconut water or water.
- beets = good source of folate, anti-inflammatory, helps lower blood pressure, may help lower cholesterol, shown to reduce cancerous tumors in various animal models, beet leaves are high in iron (eat in moderation due to high oxalate content which can worsen gout and kidney stones)
- ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
- hemp protein = helps decrease high cholesterol and manage insulin resistance, helps build lean muscle mass
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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences, personal knowledge, and doctoral degree. However, I am not a medical doctor or a licensed nutritionist. The information in this blog is not intended as medical advice, and it is not endorsed by my employers or institutions I am affiliated with. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.