Has anyone out there vowed to eat more beets? If you did, then good on you! Beets are highly nutritious root vegetables that are just a little bit earthy. They are naturally rich in fiber, folate, vitamin C, potassium, and iron, in addition to other plant compounds. Both beetroots and beetroot juice may help to improve blood flow, increase exercise performance, and lower blood pressure. According to research, many of these benefits are attributed to the high content of inorganic nitrates.

After reading that little blurb about beets, don’t you think you should include more of them in your diet? Yes, is the answer, in case you were wondering. Although they exhibit an earthy flavor, you can tame it by pairing beets with the right ingredients. In the case of this beet smoothie, for instance, the strawberries, apple, and fresh lemon juice distract your taste buds from the signature beet flavor. It isn’t overly sweet, but it is wonderfully creamy, which you can attribute to the homemade almond milk.

Regarding the almond milk. Store bought almond milk is not acceptable if you are cleansing. This recipe also calls for alcohol-free vanilla extract, which adds a nutty, vanilla flavor. Now, you can exclude this if you make your own vanilla almond milk. All you have to do is add some dates or agave with vanilla extract to the blending process when you make your almond milk. That will establish a lovely vanilla base flavor that is a pleasant undertone in this beet smoothie.

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High blood pressure, or hypertension, is what medical experts like to call “a silent killer.” The reason for this is because it may never show any symptoms, quietly damaging the body for years. Failure to address the problem can lead to poor quality of life, disability, or even heart disease, heart failure, or stroke. 

When you get an annual checkup, the nurse takes your blood pressure. There is a top number and a bottom number, with the top number referring to systolic pressure and the bottom number referring to diastolic pressure. Blood pressure is measured in millimeters of mercury (mmHg), with a normal reading being 120/80 mmHg. Health experts note that blood pressure is considered high if the reading measures 130 to 139 mmHg/80 to 89 mmHg.

High blood pressure increases the risk of heart attack, stroke, and even cognitive decline, kidney failure, and aneurysms. Because 28% of Americans have high blood pressure and don’t know it, make sure to schedule annual checkups to stay on top of it. Although medication can lower blood pressure, it can cause adverse side effects. Fortunately, there are many ways to naturally lower blood pressure. Continue reading to learn about them. 

Breathe Deeply

If you want to help lower your blood pressure, consider practicing a deep breathing exercise every morning and night. Inhale deeply and exhale fully, which works to kickstart your parasympathetic nervous system, which lowers cortisol levels to help you relax. All it takes is five minutes of your time. If you don’t like sitting down to breathe, consider other meditative practices, such as guided meditation, yoga, or tai chi, to help you relax. Studies suggest that high stress levels elevate renin, a kidney enzyme that raises blood pressure, so check your stress at the door. 

Consider CoQ10

It’s hard to visit the supplement section of a store these days and not see coenzyme Q10 (CoQ10). A review of studies found that CoQ10 was able to reduce blood pressure by up to 17 mmHg over 10 mmHg. CoQ10 acts as an antioxidant that helps dilate blood vessels. Make sure to ask your healthcare professional for supplement guidelines. 

Add Nitrates To Your Smoothie

Don’t rush out to the supplement store for this because a good old-fashioned grocery run will do the trick. Nitrate is a compound that exists in many leafy greens and beets. The body synthesizes nitrate as vasodilator nitric oxide, which relaxes blood vessels and ultimately helps lower blood pressure. One study from 2015 found that people who drank a juice rich in dietary nitrates or a placebo for a one-month period. Those who drank the nitrate juice reduced blood pressure each day and at the end of the study. 

Go For Some Power Walks

Research continues to show that cardiovascular exercise is one of the best ways to prevent hypertension and promote a healthy heart. Vigorous cardio workouts that last 30 minutes on most days of the week can aid your blood pressure-lowering efforts. One study found that hypertensive patients who took walks at a brisk pace were able to lower their blood pressure by 8 mmHg over 6 mmHg. 

Hold The Salt

The U.S. Department of Health and Human Services recommends 2,300 milligrams (mg) of sodium per day or less. Unfortunately, the average American adult consumes more than 3,400 mg per day. In fact, men between ages 31 and 50 tend to consume 4,500 mg of sodium on average, which is nearly double the recommended daily amount. Too much sodium in the body can interfere with its ability to regulate essential nutrients. One study found that people who had more sodium in their urine had higher blood pressure. If you cut down on salty processed foods, such as pizza, deli meats, and frozen meals, you can reduce sodium levels and help lower blood pressure.

Step Away From The Desk

A sedentary lifestyle increases the risk of myriad health conditions and general soreness. If you put in more than 40 hours per week at a desk, you increase your risk of hypertension by 15%, according to a recent study. Working overtime also makes it harder to fit exercise and healthy eating into your daily routine. Consider investing in a standing desk so that you can go from a seated to standing position at will. If you must sit, consider investing in an exercise ball to bounce on while you work. That can help strengthen your core and work your glutes.

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How many times did you hear, “Eat your spinach,” or, “Eat your greens,” growing up as a child? Moms always encouraged children to eat their greens, but it was usually met with refusal or disgust. Nowadays, there is a great appreciation for greens and all that they do for the body. Interesting how the perspective shifts as you get older and start caring about your health, right?

Of all the leafy greens, spinach is potentially the most versatile. You can add it to smoothies, salads, steam it, sauté it, add it to a stir fry, or blend it into baked goods. The possibilities are endless, just like the long list of nutrients. Spinach offers an impressive amount of vitamin K, with one cup providing more than 100% of the recommended daily value. It also offers vitamins A & C, folate, iron, magnesium, calcium, potassium, and antioxidants like myricetin, quercetin, kaempferol, and isorhamnetin. These flavonoid compounds may reduce the risk of inflammatory and cardiovascular diseases, and may even protect you against cancer. Read on to learn about the top five benefits of spinach. 

Spinach Supports Brain Health

Spinach exhibits anti-inflammatory properties, making it a key contender for encouraging optimal brain health, especially in regards to aging. A 2015 study monitored the eating patterns and cognitive abilities of more than 900 adults aged 59 to 98 for five years. Researchers noticed a significant decrease in the rate of cognitive decline in those who consumed larger amounts of leafy greens. Data from the study also indicated that people who consumed two servings of leafy green vegetables daily had the same cognitive abilities as someone roughly seven and a half years younger than their actual age.

Spinach May Benefit Eye Health

Spinach contains a large amount of lutein, an antioxidant that may reduce the risk of age-related macular degeneration (AMD). The National Eye Institute says that AMD is an eye disease that can blur the sharp, central vision that you need for reading and driving. Statistics indicate that it is the leading cause of loss of vision for people over the age of 55. Because there is no cure, prevention is key. One study looked at the eyes of 11 participants who ate 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. Increasing blood lutein levels help increase measures of macular pigment optical density. Macular pigment is like having internal sunglasses to protect the eyes. 

Spinach May Regulate Blood Pressure Levels

The nitrates in spinach may improve endothelial function and cause an acute reduction in blood pressure levels. By lowering your blood pressure, you can promote better heart health. Other studies confirm that the nitrates in spinach may also relieve arterial stiffness, a marker that increases blood pressure. Additionally, spinach contains proteins that may be useful in the prevention of hypertension, and spinach’s magnesium content may contribute to blood pressure regulation. Magnesium works to widen the blood vessels to promote optimal blood flow.

Spinach May Reduce Cancer Risk

As per several studies, the vitamin A in spinach is linked to a reduced risk of breast cancer. Researchers noted that eating spinach more than twice a week reduced the risk of breast cancer in a modest way. Being a cruciferous vegetable, spinach provides integral carotenoids that may aid cancer treatment. Cruciferous vegetables release indoles upon preparation, which inactivates carcinogens and fights inflammation. 

Spinach Promote Fetal Development

Folate is necessary for fetal development. According to health experts, folate reduces the risk of defects in the unborn child’s nervous system. Folate can also help prevent major birth defects in the baby’s brain and spine. This is because folate helps form the neural tube, which forms the early brain and spine of the baby. The iron in spinach may also help prevent preterm deliveries and low birth-weight babies. Unfortunately, information is unclear on this matter and more studies are needed regarding this.

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Experience the unique and nutritious dish that is this beet green salad. Yes, we are referring to the greens on the tops of beet roots. Some people don’t even know that beets come with greens because they just purchase the roots in grocery stores. Others buy the beets with greens still attached and simply discard them. Much like any green, though, you can prepare them in several tasty ways.

A lot of people like cooking beet greens, but they actually make a lovely base for a salad. The leaves, although slightly bitter, soften up and become easily digestible after you toss them in a dressing. Not to mention, allowing beet greens to sit in a dressing for about 10-15 minutes helps counteract the inherent bitter flavor. If you taste the salad and think that the beet greens are too bitter, incorporate some romaine or butter lettuce into the mix to mellow the intensity.

Beet greens are naturally rich in calcium and plenty of nitrates, which work to lower blood pressure. Nitrates may also enhance exercise performance by improving oxygen levels in the body. Beet greens are also filled with anti-cancer properties and other micronutrients that fight inflammation, improve digestive health, and support brain health. Now that you know why you should eat them, it’s time to eat them!

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It’s very common for people to supplement with vitamins and minerals nowadays. Vitamin C, zinc, vitamin D, omega-3, turmeric, and medicinal mushrooms are common supplements. Another supplement that receives a lot of attention is folic acid, which also exists in fortified foods. It’s the synthesized version of folate, the natural form of vitamin B9, which you can find in a wide variety of natural foods. 

What Is Folate? 

Folate is a water soluble vitamin that encourages proper fetal growth and development, reducing the risk of some common birth defects. It also supports healthy cell division and assists the body with red and white blood cell production. Folate supports DNA and RNA and even helps the body convert carbohydrates into energy. In a nutshell, folate does quite a lot for the body, which is why it’s such an important nutrient. And the great news is that you can get it from many different foods. 

According to the National Institutes of Health (NIH), adults and children over the age of 14 should consume 400 micrograms (mcg) of folate per day. For reference, that’s about 1.5 cups of boiled spinach. Pregnant women should consume 600 mcg of folate each day to encourage healthy fetal development. Learn how to add more folate to your diet by reading about the foods below. 

Asparagus

These healthy spears offer a wide variety of nutrients, including folate. A half-cup of cooked asparagus fulfills 134 mcg of folate, which equates to about 34% of your recommended daily intake (RDI). Asparagus exhibits anti-inflammatory and antibacterial activity, in addition to offering lots of heart-healthy fiber. 

Black-Eyed Peas

Many legumes, including beans, lentils, and black-eyed peas, tend to contain more folate than most other foods. The exact amount of folate varies between legume varieties, but one cup of cooked black-eyed peas contains about 200 mcg. Comparatively, one cup of cooked kidney beans contains 131 mcg. Black-eyed peas are very easy to incorporate into several dishes, but you can always opt for lentils, black beans, or kidney beans if you prefer. 

Leafy Greens

Kale, spinach, Swiss chard, collard greens, and arugula are all examples of leafy greens. Not only are they rich in key vitamins and minerals, but they also exhibit lots of folate. For example, one cup of raw spinach provides 58.2 mcg. Leafy greens are also rich in fiber, magnesium, and vitamins A and K. Several studies found that eating more leafy greens may help reduce inflammation and lower the risk of certain cancers. 

Brussels Sprouts

Just like leafy greens, Brussels sprouts are brimming with health benefits. They contain kaempferol, which is a powerful antioxidant that helps to reduce inflammation and oxidative damage. Unfortunately, many people have a love/hate relationship with Brussels sprouts. For those who enjoy them, a half-cup of cooked Brussels sprouts offers 47 mcg of folate. 

Papaya

This nutrient-dense fruit is known for papain, a proteolytic enzyme that helps break down proteins into peptides (small protein fragments). That’s not all papaya is good for, though. Papaya is an excellent source of vitamins A and C, potassium, antioxidants, and, of course, folate. One cup of papaya contains 53 mcg of folate. One thing to note is that pregnant women should not consume unripe papaya, as it may induce contractions. 

Avocados

When it comes to loading up on omega-3 fatty acids, magnesium, and folate, your go-to source should be avocado. The monounsaturated fatty acids in avocado help to encourage healthier heart and brain function. Additionally, you can satisfy about 21% of your RDI of folate when you eat one-half of a raw avocado. And we all know how easy it is to do that!

Beets

The vibrant color of beets is quite mesmerizing, but it also indicates that they exhibit potent antioxidants. Beets contain nitrates, which are plant compounds that may help reduce blood pressure. The potassium in beets may also help with this process. In addition to providing the body with manganese and vitamin C, beets offer about 148 mcg of folate per one cup. 

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If you aren’t already a fan of beets, prepare to be wowed by this incredibly popular superfood. We know that beets aren’t the most attractive looking vegetables, but don’t let their appearance deter you from consuming them. Beets are loaded with vitamins A & C, iron, calcium, nitrates, potassium, and powerful antioxidants and anti-inflammatory compounds.

Beets are best enjoyed raw because cooking them can decrease their nutrient content. They can be thinly sliced and added to salads or they can be juiced or blended in smoothies. Depending on what you are aiming to do, beets can be paired with other fruits or vegetables that work to enhance their benefits. For example, a juice with beets, ginger, and lemon can help to promote natural detoxification and naturally improve digestion.

Ingredients That Go Well With Beets

• Ginger
• Apples
• Kale
• Oranges & Lemons
• Pineapple
• Papaya
• Cucumber
• Mint
• Carrots

Beets Improve Athletic Performance

Beets contain nitrates that the body converts these into nitric oxide, which is a compound that helps to dilate blood vessels and improve overall circulation. Those same nitrates work similarly to stimulate vasodilation, which is the process of relaxing blood vessels and increasing oxygen/nutrient delivery to your muscles. One study found that drinking beet juice helped improve the cardiovascular system during endurance exercises. For the best performance during your workout, start exercising two to three hours after consuming beet juice.

Beets Give You Glowing Skin

More often than not, people with a lot of impurities in their blood experience acne, dryness, or other skin conditions. Beets work to purify the blood and that helps to keep your skin looking young and healthy. The high amount of vitamin C in beets also helps to clear up blemishes and nourish skin cells.

Beets Detoxify The Liver

The liver is constantly working to remove toxins from the body. When the body is overloaded with toxins, the liver cannot remove them fast enough and you start to experience the side effects of those toxins in the body. Beets contain betaine, which is an amino acid that helps liver cells get rid of toxins. Simultaneously, betaine helps to protect bile ducts and the liver itself in order for the liver to function properly.

We hope that we’ve convinced you to include beets in your smoothies or juices. To start you off on the right track, here are three juices that you can’t beet!

Burn Fat And Beet Cellulite With This Juice

Helping to speed up the metabolism, improve digestion, and break down food more efficiently, this beet juice is slightly tart and just the right amount of sweet.

Click here to make the recipe.

Purple Power Juice

The apple and pear in this juice provide you with a healthy dose of fiber, the carrots work to nourish the skin and vision, and the beets support natural detoxification.

Click here to make the recipe.

Help Reduce Inflammation With This Beet Juice

We don’t want to discount the health properties of beets, but the lemon and ginger are the superstars in this juice because they work to reduce inflammation, improve digestion, and nourish the skin.

Click here to make the recipe.

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Sometimes your body needs to be cleansed of all the toxins and waste. Whether you have absorbed these impurities via food, environmental pollution, or beauty products, cleansing them from your body can help your bodily systems function at their best. While we recommend cleansing between 2-4 times a year, there are foods you can eat to always keep your body clean. Get those toxins out of your system and help your body absorb nutrients by eating the foods in this article.

Ginger

Ginger is an all around healer. It can help you recover from a sore throat or soothe digestive discomfort. Drinking ginger tea or chewing on a fresh piece of ginger can help cleanse your digestive tract. You can also infuse ginger by adding thinly sliced ginger to a pitcher of water overnight.

Kale

It seems that most everyone has caught on to this superfood. Health experts even recommend that people with kidney disease eat kale to help cleanse the kidneys. Kale is also rich in fiber and glucosinolates, both of which help the cleansing process. A great way to add kale to your diet is via smoothies.

Cabbage

Besides the fact that cabbage is incredibly low in calories, it also encourages the body to eliminate carcinogens. It is important to note that a lot of the benefits of cabbage are broken down by heat. This means that eating raw cabbage in smoothies or salads is the best way to reap its benefits. Cabbage can also help you naturally lower cholesterol levels.

Beets

You can’t beat the benefits of beets! While beets are beneficial for improving digestion, they are also rich in dietary nitrates, which help to naturally open up blood vessels. When your blood vessels are open, they can absorb more oxygen and efficiently carry it throughout the body.

Asparagus

Most people don’t know about the cleansing properties of asparagus. Aside from making your urine smell, asparagus helps to promote liver drainage. This means that compounds in asparagus help flush all of the toxins and waste, which the liver captures, from the body.

Watercress

Like we always say, water helps to naturally flush toxins from the body. As the name implies, watercress has a high water content, making it a great detox agent. Watercress also helps to stimulate the liver’s cleansing enzymes and it protects your cells from free radical damage. Try adding this little green to your salads!

Other Notable Cleansing Foods:

• Avocados
• Grapefruit
• Pineapple
• Lemons
• Broccoli
• Dill
• Dandelion Root
• Fennel
• Onions
• Garlic
• Artichokes
• Apples
• Basil
• Cauliflower
• Spinach
• Turmeric

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It takes determination and work to maintain healthy eating habits. Sure, eating healthy is the ultimate goal, but things like sugar, chips, fast food, soda, caffeine, alcohol, and so many other foods can get in the way. All of those foods and many more packaged and processed foods are abundant in most grocery stores, and regularly consuming those foods may be more harmful to your health than you realize.

To avoid health complications down the line, it is recommended to refrain from eating anything that is unnatural and concentrated. The link between allergies/sensitivities and food additives/chemicals is strong, considering the average American household allots about 90% of their grocery budget for processed foods. Avoiding possible health complications can be as easy as consuming whole foods in their natural state. The bioavailability and nutritional profile in whole foods is more beneficial than any processed food that contains a small percentage of vitamin C, for example.

The 80/20 rule should be applied to clean eating. People will naturally indulge, and that’s acceptable, on occasion, but these indulgences should only comprise 20% of the diet. Let’s say that you eat a fruit and vegetable smoothie for breakfast, a salad for lunch, and quinoa and sweet potatoes with sautéed vegetables for dinner. That’s a perfectly balanced day, but then you decide to have a glass of red wine and a couple pieces of dark chocolate or some pita bread and chicken. That’s an acceptable 80/20 day. It doesn’t have to be an even 80/20 split all the time because some days you may get 87% of your calories from healthy foods and 13% from not-so-healthy foods. To help you make more educated food choices, here are ingredients to avoid at all times.

High Fructose Corn Syrup

Known as HFCS, high fructose corn syrup is probably the number one source of calories consumed in the American diet. It is prevalent in a plethora of processed foods and it has been linked to weight gain, diabetes, high cholesterol, and tissue damage. It is important to be cautious when purchasing food because the food industry has noticed a decline in food purchasing with products containing HFCS. It has been renamed, so look out for fructose, fructose syrup, or fructose corn syrup on the ingredient lists.

Found In: Candy, flavored yogurt, salad dressings, most processed foods, cereals, canned vegetables, nutritional bars, and breads.

Artificial Colors

When you look at labels, common artificial food colorings include Red #40, Blue #1, Yellow #5, Red #2, caramel coloring, bixin, or Citrus red #1. There are many more, but these common food dyes can lead to eczema, asthma or behavior problems in children, reduce one’s IQ, and interrupt the brain-nerve transmission.

Found In: Fruit juices, salad dressings, sodas, processed cheese, candy, and macaroni and cheese.

Sodium Nitrites & Nitrates

These common food additives are used by food manufacturers to preserve, flavor, and add color to processed lunch meats, hotdogs, smoked fish, and bacon. Sodium nitrites and nitrates are highly carcinogenic upon entering the human body. They can wreak havoc on the bloodstream and damage internal organs.

Found In: Hotdogs, bacon, processed meat, corned beef, smoked fish, and luncheon meat.

Trans Fats

These are the fats that you never want to consume. You can identify trans fats in foods if you see hydrogenated oils in the ingredients. Trans fats are used to extend the shelf life of processed foods and are dangerous because of their cholesterol-raising nature. People who consume a lot of foods containing trans fats have a higher risk of developing strokes, heart disease, high cholesterol, and heart attacks.

Found In: Chips, baked goods, fast foods, margarine, and crackers.

Sulfur Dioxide

Sulfur additives are toxic and consuming them can lead to a variety of respiratory issues, hypotension (low blood pressure), and even anaphylactic shock. Sulfur dioxide kills vitamins B1 and E, and children are not recommended to consume it.

Found In: Dried fruit, juices, beer, vinegar, potato products, wine, and soft drinks.

BHA, BHT & TBHQ

These three preservatives are used to keep foods from changing color, becoming rancid, or changing flavor. BHA, BHT, and TBHQ are oxidants that can negatively affect the neurological system and may form cancer-causing compounds in the body.

Found In: Jello, shortening, candy, frozen sausages, gum, potato chips, cereal, microwave popcorn, margarine, cooking spray, fast foods including processed hamburgers, chicken nuggets, and fries.

Monosodium Glutamate (MSG)

This amino acid is commonly used in Asian cuisine as a flavoring agent. MSG is an excitotoxin, which is a substance that overexcites cells to the point of serious damage or death. Regular consumption of MSG can lead to depression, eye damage, fatigue, obesity, and frequent headaches.

Found In: Frozen dinners, luncheon meats, cookies, seasonings, certain Asian restaurants, some canned soups, and many snacks.

Artificial Sweeteners

Regular sugar, though still not great for the body, is actually safer to consume than artificial sweeteners. These are commonly found in “diet” or “sugar free” foods. Aspartame, which is a known carcinogen and neurotoxin, is the most common artificial sweetener that can have adverse effects on the brain. Regular consumption of artificial sweeteners can lead to fibromyalgia, chronic fatigue, emotional disorders, migraines, multiple sclerosis, or Alzheimer’s disease. Other artificial sweeteners you should stay away from or limit are sucralose, acesulfame K (ACE K), saccharin, and sugar alcohols.

Found In: Sugar free gum, sugar free sodas, pudding, breath mints, chewable vitamins, toothpaste, no-calorie waters and drinks, salad dressings, and drink mixes.

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Exercising is a great way to stay in shape, maintain healthy circulation, and keep your metabolism functioning optimally. One of the most important aspects to being healthy, though, is maintaining a healthy diet comprised of plant-based foods. If you want to help keep your heart healthy, we recommend eating a diet with a lot of nitrate-rich foods.

Nitrates vs. Nitrites

Let it be known that nitrates and nitrites are not the same thing. Nitrites are typically found in hot dogs, bacon, or other cured meats. They can be dangerous to the body when heated, which is why it is best to avoid them. Nitrates, on the other hand, occur in a lot of fresh vegetables. Nitrates get converted into nitrites, due to the bacteria in your mouth, when consumed, but they don’t pose a threat to your health because the vegetables are rich in antioxidants. Your body also takes those naturally occurring nitrates and converts them into nitric oxide.

Nitric oxide sounds dangerous, but you are thinking of nitrous oxide, also known as laughing gas. Nitric oxide protects the mitochondria in your cells. Additionally, nitric oxide acts as a vasodilator, which helps to relax and widen your blood vessels for better blood flow. When your blood is flowing healthily, more oxygen and nutrients can be carried to your heart, brain, and other organs, and it can efficiently eliminate waste and carbon dioxide. It also helps to keep your immune system healthy.

How Nitric Oxide Promotes Healthy Heart Function

A recent study showed that high blood pressure patients, who drank beet juice three times a week, for six weeks, an hour before exercising, experienced better blood flow and oxygenation. Some also experienced improved brain function. Nitric oxide goes to the areas of the body that need oxygen, and the brain is one of those areas. Keep your brain and heart healthy by eating nitrate-rich foods.

Which Foods Should You Eat?

When it comes to choosing which nitrate-rich foods to eat, it is worth doing a little bit of homework to decide what foods agree with you. To save you some time, we have compiled a list of some of the best nitrate-rich foods.

• Arugula: 480 mg of nitrates per 100 grams
• Rhubarb: 281 mg of nitrates per 100 grams
• Cilantro: 247 mg of nitrates per 100 grams
• Butter Lettuce: 200 mg of nitrates per 100 grams
• Spring Greens: 188 mg of nitrates per 100 grams
• Basil: 183 mg of nitrates per 100 grams
• Beet Greens: 177 mg of nitrates per 100 grams
• Oak Leaf Lettuce: 155 mg of nitrates per 100 grams
• Swiss Chard: 151 mg of nitrates per 100 grams
• Red Beets: 110 mg of nitrates per 100 grams

Other Notable Nitrate Foods Include:

• Carrots
• Eggplant
• Parsley
• Turnips
• Bok Choy
• Mustard Greens
• Spinach
• Broccoli
• Leeks
• Cauliflower
• Artichokes
• Winter Melon
• Cabbage

It is widely known that eating a lot of fresh fruits and vegetables can help lower your risk of heart disease. Leafy greens are some of the best heart healthy foods, primarily because they have a lot of nitrates. When your body converts nitrates into nitric oxide, it acts as a messenger molecule in physiological processes. It helps to expand arteries and it is needed for brain cell communication. It also helps immune cells inhibit cancer cell growth. Start eating nitrate-rich foods today for a healthier tomorrow.

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Athletes are always striving to improve their performance on the court or field. Whether that means drinking Gatorade, consuming amino acid powders, or ingesting Deer Antler spray, athletes are always looking for the latest and greatest legal performance enhancer. Fortunately, the hype for an athletic performance booster that is perfectly legal and accessible is very much warranted.

Many studies have recently shown that beetroot juice can enhance athletic performance and increase cardiovascular health. Beetroot juice has a very high concentration of nitrates, which are known to increase blood flow and oxygen to your system through a process called vasodilatation. The consumption of nitrate creates a reaction that generates nitric oxide; nitric oxide is a main vasodilator that widens the blood vessels, increasing oxygen delivery to the muscles and activating your mitochondria to produce energy and extend endurance. The additional production of nitric oxide in your body is key, as working muscles require oxygen, blood flow, and nutrients when undergoing physical activity. Beetroot also contains many antioxidants, electrolytes, and polyphenols that can reduce your blood pressure provide additional pre-workout or post-workout benefits.

For athletes, your fast-twitch muscles used for explosive movements are often the least oxygenated, indicating that an increase in oxygen delivery to your muscles can be an advantage to athletes. Thus, supplementing with beetroot juice can be of significance in order for your muscles to produce speed, power, and cardiovascular endurance.

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