Nutrition Notes

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Summer is vegetable time. Little plant babies are starting to peek out of their soil beds lifting their leaves toward the sun, starting the process of photosynthesis and sending down roots deep into the soil in search of nutrients, literally connecting heaven and earth.

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Beets are a source of several nutrients, and they're fun to eat, too.

Vegetables, I can't think of a single one that isn't good for you, in general. Nutrient dense, low in calories, antioxidant rich. And most vegetables also have very specific ways that they can help the body overcome disease and maintain health. That's why in my garden I have heart beets and human beans.

Why do I call them heart beets?

Because they are oh so good for your heart and cardiovascular system in a number of ways. Recent studies have shown that drinking beet root juice can lower blood pressure just one hour after drinking a glass and the effects can last up to 24 hours. It's the dietary nitrate in beets that is converted into nitrite by saliva which then acts on blood pressure by dilating blood vessels.

But that's not all. Beets also contain folate, iron, fibre and last by not lest, betaine. Betaine converts homocysteine - a stress chemical produced by the body that affects the heart adversely into the amino acid methionine, a nutrient needed by the body.

Betaine also helps heal the liver and improves stomach acid function and digestion.

Then there's the antioxidant effect. Antioxidants are natural substances that neutralize free radicals - unstable molecules that can disrupt cell function. Arteries and blood vessels are susceptible to this damage. Red varieties of beets contain the most antioxidants.

The high fibre content in beets can help lower cholesterol-another heart benefit. The beet roots have the most benefit, but the nutrition in beet greens is also considerable. So, think deep red, think love beets, think heart beets.

Now, beans. Nutritionally, they amount to way more than a hill of beans. I call them human beans simply because they are so good for us humans. It's like nature designed them just for us.

Green beans have only 44 calories per cup but are an excellent source of Vitamin K, C, A, manganese, potassium, folate, iron and fibre. Furthermore, they are a good source of magnesium, thiamine, riboflavin, niacin, copper, calcium, phosphorus, protein and omega 3 fatty acids.

Beans provide 122% of the RDA for Vitamin K essential for bone formation and normal blood clotting. Their vitamin A and C content are good for the heart - antioxidants that keep cholesterol from being oxidized and building up in blood vessels.

Sadly, most North Americans don't eat enough vegetables. They are often an afterthought when preparing a meal or served in tiny portions just to put some color on the plate.

But vegetables are wonderful! They are the one food that you can eat heaping amounts of and not get fat. (With the exception of some starchy varieties) Beets, beans, whatever, they keep you healthfully alive.

* Elaine Mandrona is a locally based registered nutritional consulting practicioner who advises people on nutrition and weight loss, as well as a Nutritionist with Healthier for Life Nutrition and Weight Loss Centre. If you would like to reach her, please phone 874-8142.