Monthly Archives: September 2019

Beet juice for stamina

Beet root juice – super food for stamina

“Super food” lists don’t include beet root juice, but they should.

Beet juice may boost stamina to help you exercise for longer, it improves blood flow and lowers blood pressure.

Beet root is rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood-flow and blood pressure.

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 stamina when you exercise. In one study, people who drank beet juice for 6 days had better stamina during intense exercise.

Beet Juice Nutrition

One cup of raw beets has 58 calories and 13 grams of carbohydrates.

A cup of beet juice is usually around 100 calories and 25 grams of carbohydrates, because of the way it is processed.

Beets are good sources of folate, potassium, vitamin C, fiber, and antioxidants, as well as nitrates.

Other good food sources of nitrates include spinach, radishes, lettuce, celery, and Chinese cabbage.

Eating cooked beets won’t give you the same quantity of nitrates, because cooking hampers some of the nitrates, but is still good for your health.

If you start drinking beet juice, you should know that it may make your urine and stools look reddish.

Delicious beetroot juice (Juicer recipe)

1 medium beet (rinsed, lightly peeled and quartered)
1 (or 2) medium apple (peeled, cored and quartered)
1 Tbsp size piece of fresh ginger (skin removed)
3 whole carrots (rinsed and peeled)
Unfiltered apple juice or cold water (optional)
Juice from 2 lemons (variant on flavour)
Ice (recommended)

Optional ingredients you may try for variety and boost to your vitamins and minerals intake

Handful of kale leaves or spinach 
4 stalks of celery (reduce carrots to 2)
Place all ingredients (except the ice and lemon juice) in a juicer, adding 1/8 to 1/4 cup of apple juice or cold water if needed to get it moving and to thin the drink, according to taste.

Add the lemon juice (you may try the recipe without the lemon juice for a smoother taste)

Add ice for a better tasting drink.

Will keep in a fridge for 24 hours.

*Kale Is Among The Most Nutrient-Dense Foods on The Planet

Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It  also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2  (riboflavin), vitamin B3 (niacin), iron and phosphorus 

*Spinach is a superfood. 

It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Serving Size    100 g

Calories 23
Amount Per Serving | % Daily Value 
Total Fat 0.4g     1 %
Saturated Fat 0.1g     0 %
Sodium 79mg     3 %
Total Carbohydrate 3.6g     1 %
Dietary Fiber 2.2g     9 %
Sugar 0.4g     
Protein 2.9g     6 %

Vitamin A     188 %
Vitamin C   47 %
Calcium     10 % 
Iron    15 %