Beets' Betaine Helps Lessen Inflammation

Beets' Betaine Helps Lessen Inflammation

People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in vegetables such as beets and spinach), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.)

Compared to those whose diets contained <250>310 mg of choline daily had, on average:

* 22% lower concentrations of C-reactive protein
* 26% lower concentrations of interleukin-6
* 6% lower concentrations of tumor necrosis factor alpha

Compared to those consuming <260>360 mg per day of betaine had, on average:
# 10% lower concentrations of homocysteine
# 19% lower concentrations of C-reactive protein
# 12% lower concentrations of tumor necrosis factor alpha

Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes.

In an accompanying editorial in the American Journal of Clinical Nutrition entitled, "Is there a new component of the Mediterranean diet that reduces inflammation? Choline and betaine work together in the cellular process of methylation, which is not only responsible for the removal of homocysteine, but is involved in turning off the promoter regions of genes involved in inflammation.
Exposure to oxidative stress is a potent trigger for inflammation. Betaine is formed from choline within the mitochondria , and this oxidation contributes to mitochondrial redox status.

The association between choline and betaine and inflammation can be confirmed in studies of other populations, an interesting new dietary approach may be available for reducing chronic diseases associated with inflammation.

Recommended daily intakes of choline were set in 1998 at 550 milligrams per day for men and 425 milligrams a day for women. No RDI has been set for betaine, which, since it is a metabolite of choline, is not considered an essential nutrient.

Practical Tip: Egg yolks are the richest source of choline, followed by soybeans. Beets, spinach and whole wheat products are primary sources of betaine.
How to cook Beets...

Beet Helpful Hints

How to Cook Beet Helpful Hints

* Be sure to eat them fairly soon after purchasing the beets(before their starch turns to sugar).

* When chopping the beets, begin by carefully cutting in half so you have a flat surface. Then place that flat surface on your cutting board and continue to chop, dice, etc. Especially helpful tip when peeling...

* Use a vegetable peeler. Or peel carefully with a knife, always laying the beet on a flat surface and cutting AWAY from you. If roasting (baking) or boiling, you can peel the beet AFTER cooking -- the skins come right off.
How To cook Beets...beets-betaine-helps-lessen-inflammation.

HOW TO COOK BEETS

HOW TO COOK BEETS

Step 1
Wash the beets and trim the ends off before cooking.

Step 2
Place trimmed beets in a roasting pan and add a little water for steam. Roast the beets at 425 degrees F for 30 to 45 minutes (cover the pan with foil) or until the beets are easily pierced with a knife. Slip off the skins under running water and slice or dice.

Step 3
If boiling, cook the beets for 20 to 30 minutes, or until tender.

Step 4
If using a microwave oven, cook the beets with a little water for 8 to 15 minutes.

Step 5
Match beets with orange (juice and zest), ginger or both.

Step 6
Dress beets with a vinaigrette. Serve warm or at room temperature. Add some sweet onion, parsley, and hard-boiled egg chunks for a hearty salad.

Step 7
Keep the beet greens - you can cook and eat these like any other slightly bitter greens

Step 8
If you're mixing beets with other vegetables (in a salad, for instance), cook and dress the beets separately and add them last. Their vivid color will seep into everything else otherwise.
How to Cook Beets ........beet-helpful-hints.