7 beneficios potenciales para la salud de la remolacha

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

Las remolachas son vegetales de raíz vibrantes, coloridos y robustos, y son poderosos defensores de su salud.

Mezcle las remolachas en ensaladas, bébalas en su jugo verde o conviértalas en hummus. Puede hacer más que solo asar estos tubérculos, y querrá ser creativo con ellos cuando descubra sus muchas propiedades para mejorar la salud.

“Desde ayudar a reducir la presión arterial y aumentar el oxígeno hasta brindar una generosa dosis de antioxidantes, existen bastantes razones para incluir remolacha en su dieta”, dice Jenna Volpe, RDN , que reside en Austin, Texas.

Según el Departamento de Agricultura de EE. UU. (USDA) , las remolachas crudas tienen un gran valor nutricional. Son una rica fuente de fibra, manganeso, cobre y ácido fólico. Las remolachas incluso ofrecen una cantidad sorprendente de proteínas mientras que son naturalmente bajas en grasas y libres de colesterol.

Las remolachas están disponibles todo el año, pero son mejores cuando están en temporada durante el verano, el otoño y el invierno en los Estados Unidos, según la USDA. Puede tenerlos a mano en todo momento comprando remolachas congeladas o enlatadas, solo tenga en cuenta el azúcar y la sal agregadas. Entre las variedades de remolachas, formas de comprarlas y almacenarlas y un sinfín de métodos de preparación, nunca te quedarás sin ideas. Y eso es bueno teniendo en cuenta los siguientes siete beneficios para la salud, que lo harán correr a la tienda de comestibles o al mercado de agricultores.

1. El jugo de remolacha reduce la presión arterial
«Las remolachas tienen la capacidad impresionante de ensanchar los vasos sanguíneos y mejorar el flujo sanguíneo, lo que ayuda a reducir la presión arterial», dice Samantha Cassetty, RD , que tiene práctica privada en la ciudad de Nueva York. Ella señala que la presión arterial elevada es un factor de riesgo importante para dos de las principales causas de muerte: ataque cardíaco y accidente cerebrovascular.

La sustancia responsable del efecto reductor de la presión arterial de la remolacha son los nitratos, que podrían reducir la presión arterial y disminuir significativamente el riesgo de eventos cardiovasculares, según una revisión en Biomolecules de diciembre de 2018 . Los nitratos se encuentran naturalmente en muchas frutas y verduras, incluida la remolacha, pero a veces también se usan como aditivos alimentarios en carnes y quesos. Si bien se cree que los nitratos que se encuentran en los alimentos de origen vegetal son inofensivos y son la principal fuente de nitratos en la dieta típica, los de los aditivos alimentarios pueden estar asociados con ciertos tipos de cáncer , según una investigación publicada en marzo de 2020 en Antioxidantes .

2. Las remolachas son una buena fuente de fibra inocua para el intestino
La fibra dietética es un marcador importante, pero a menudo pasado por alto, de la salud intestinal y general. En promedio, los estadounidenses comen de 10 a 15 gramos (g) de fibra por día, una fracción de la cantidad recomendada de 21 a 38 por día, según Harvard Health Publishing .

“Las remolachas apoyan un microbioma intestinal saludable : la colección de bacterias en el intestino que ayuda a regular la inflamación, la función inmunológica, el estado de ánimo, el colesterol y los niveles de azúcar en la sangre”, explica Cassetty. El tracto gastrointestinal humano es uno de los ecosistemas más complejos y la fibra dietética puede tener un impacto importante en la diversidad y riqueza del microbioma intestinal. Aumentar la ingesta de fibra permite que las bacterias intestinales amplíen sus poblaciones en el intestino, según una revisión publicada en mayo de 2021 en Nutrients .

El USDA mide alrededor de 3,8 g de fibra por taza de remolacha. Pruebe las remolachas fermentadas para obtener probióticos adicionales y bacterias intestinales beneficiosas. Los alimentos fermentados, como las remolachas en escabeche, contribuyen a la diversidad de las bacterias intestinales, lo que favorece la salud intestinal y la digestión, según la Clínica Cleveland .

3. Las remolachas pueden aumentar la resistencia y el rendimiento deportivo
Es posible que desee cambiar su bebida deportiva por jugo de remolacha antes de su próximo entrenamiento. La suplementación con nitrato a través del jugo de remolacha puede aumentar el rendimiento del entrenamiento de resistencia y aumentar la intensidad del entrenamiento, según una revisión publicada en mayo de 2021 en Frontiers in Nutrition .

“Los nitratos en el jugo de remolacha aumentan el flujo sanguíneo y permiten que llegue más oxígeno a los músculos, lo que puede aumentar la resistencia y permitirle hacer ejercicio por más tiempo”, dice Cassetty. “El jugo de remolacha puede generar beneficios en el rendimiento atlético, como alcanzar una cierta distancia más rápido y recuperarse en menos tiempo”.

4. También gracias a los nitratos, la remolacha puede mejorar la cognición
Una dieta rica en nitratos puede ofrecer cierta protección contra los trastornos neurodegenerativos como la demencia. En un pequeño ensayo, publicado en Nutrients en julio de 2019 , el consumo de jugo de remolacha rico en nitrato se vinculó con una mejor cognición tanto en adultos jóvenes como mayores, aunque se necesitan estudios más rigurosos.

“Las remolachas mejoran la cognición al aumentar los niveles de óxido nítrico (la forma bioactiva de nitrato) en la sangre”, dice Volpe, y señala que esto mejora el flujo de oxígeno al cerebro. A medida que envejece, un cerebro agudo se vuelve aún más importante.

5. Las propiedades antiinflamatorias de la remolacha pueden mejorar la salud de las articulaciones
Las betalaínas son los pigmentos que le dan a la remolacha su vibrante color rojo. Según la Clínica Cleveland , la alta concentración de betalaínas de la remolacha posee propiedades antiinflamatorias, que pueden reducir la inflamación en todo el cuerpo y aliviar el dolor en las articulaciones. La inflamación crónica se considera un asesino silencioso, relacionado con enfermedades como las enfermedades cardíacas, el cáncer y la diabetes tipo 2, según Harvard Health Publishing .

Una revisión en Human Nutrition and Metabolism en septiembre de 2021 señaló que la remolacha es la principal fuente de betalaínas, que están involucradas en las vías del proceso inflamatorio del cuerpo. Los investigadores han demostrado la actividad antiinflamatoria de las betalaínas en personas con osteoartritis .

6. Las remolachas pueden mejorar los resultados en la enfermedad hepática
Su hígado es uno de sus órganos más importantes, pero las tasas de enfermedades hepáticas van en aumento. El Instituto Nacional de Diabetes y Enfermedades Digestivas y del Riñón (NIDDK, por sus siglas en inglés) estima que el 24 por ciento de los adultos estadounidenses tienen enfermedad del hígado graso no alcohólico (NAFLD, por sus siglas en inglés), una afección causada por el exceso de grasa en el hígado. Aunque las personas con NAFLD pueden vivir una vida normal, puede aumentar el riesgo de cáncer de hígado e insuficiencia hepática. Un estilo de vida saludable, es decir, uno que implique comer remolacha, puede ayudar.

Las remolachas contienen el compuesto activo betaína, que puede ser responsable de las propiedades antioxidantes de la verdura y los efectos positivos en los marcadores hepáticos en personas con NAFLD, según un artículo publicado en noviembre de 2019 en Current Research in Nutrition and Food Science .

7. Los antioxidantes en la remolacha poseen propiedades para combatir el cáncer
“Los antioxidantes de la remolacha ayudan a prevenir el desarrollo y crecimiento del cáncer a nivel celular”, explica Volpe. “Son una de las únicas fuentes vegetales de betalaínas y antocianinas ricas en antioxidantes, que protegen a las células del daño oxidativo”. El daño oxidativo es causado por un desequilibrio de oxidantes y antioxidantes, según una revisión publicada en diciembre de 2018 en Frontiers in Physiology . El estrés oxidativo resultante puede ser un factor contribuyente subyacente a la enfermedad.

Las remolachas son una rica fuente de polifenoles, flavonoides y los nitratos dietéticos antes mencionados, todos los cuales respaldan sus capacidades antioxidantes, antiinflamatorias y anticancerígenas, según una revisión en una edición de 2021 del Journal of Cancer Prevention . Una dieta rica en antioxidantes, como la que incluye remolacha, puede proteger las células del estrés oxidativo, lo que puede contribuir a la prevención del cáncer , según el Instituto Nacional del Cáncer.

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