Beetroot: A Colorful and Nutritious Addition to Your Diet.
Beetroot, also known as garden beet, is a vegetable that is widely used in culinary preparations and has also been linked to several health benefits. The vegetable is known for its distinctive deep red color and earthy taste, making it a popular ingredient in salads, soups, and smoothies.
In this article, we will discuss the nutritional value, health benefits, and culinary uses of beetroot.
Nutritional Value of Beetroot.
Beetroot is a rich source of vitamins and minerals. It is particularly high in folate, manganese, and potassium. A 100-gram serving of cooked beetroot provides:
- Calories: 44
- Protein: 1.6 grams
- Fat: 0.2 grams
- Carbohydrates: 10 grams
- Fiber: 2.8 grams
- Folate: 27% of the recommended daily intake (RDI)
- Manganese: 16% of the RDI
- Potassium: 9% of the RDI
- Vitamin C: 6% of the RDI
Culinary Uses of Beetroot.
Beetroot is a versatile vegetable that can be used in a variety of dishes. Here are a few culinary uses of beetroot:
- Salads:- Beetroot is a popular ingredient in salads. It can be roasted, boiled, or grated and added to a salad for a pop of color and flavor.
- Juices and Smoothies:- Beetroot juice and smoothies are a great way to consume vegetables. Beetroot pairs well with other fruits and vegetables such as apples, carrots, and ginger.
- Soups:- Beetroot can be used to make soups. A popular soup is a borscht, which is a traditional Russian soup made with beets, cabbage, and potatoes.
- Pickled Beetroot:- Beetroot can be pickled in vinegar and spices to make a tangy and flavorful side dish.
15 Health Benefits of Eating Beetroot.
The red-colored beetroot is well known among the population. Everyone knows how healthy it is. There are various health benefits of eating beet mainly because it contains potassium, magnesium, iron, vitamin A, vitamin B6, vitamin C, carbohydrates, proteins, antioxidants, folic acid, and fiber in it.
Do you know that juice has more benefits than cooked beetroot? Many may dislike beets but it’s a great source of iron and can do many good things for your health. It is considered a superfood. So let’s check the health benefits of beetroot today.
- Lower Blood Pressure:- Beetroot is high in nitrates, which are converted into nitric oxide in the body. Nitric oxide helps to dilate blood vessels, which can lead to lower blood pressure.
- Improve Athletic Performance:- Studies have shown that consuming beetroot juice can improve athletic performance by increasing the efficiency of oxygen use in the body.
- Boost Brain Health:- Beetroot contains betaine, a compound that has been shown to protect against cognitive decline and improve brain function.
- Anti-inflammatory Properties:- Beetroot contains antioxidants that have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
1. Controls Blood Pressure:- Beetroot is rich in nitrates which when coming in contact with the tongue, forms nitrites, and nitric oxide. These two components widen the arteries and lower blood pressure. Just 500g of beetroot a day can reduce blood pressure in 6 hours. Moreover the higher the blood pressure the greater the drop rate. Isn’t it great!
2. For Pregnant Women:- Beetroot gives extra energy during pregnancy. The rich content of folic acid in it helps in the formation of the spinal cord of the child in the mother’s womb.
3. Diabetes:- Beetroots contain sugars that are fat-free, low in calories, and have a medium glycemic index. This index means that it releases sugar slowly into the blood. So this keeps in maintaining low sugar levels in the blood.
4. Prevents the formation of Plaque and Bad Cholesterol:- Soluble fibers, flavonoids, and betacyanin are present in quantity in beetroots. Betacyanin is the one due to which we see the dark red color. This reduces the LDL or the bad cholesterol and doesn’t let it deposit in the arteries thus preventing plaque.
5. Cures Anemia:- Iron present in beetroots helps in the formation of haemagglutinin, which transports oxygen and nutrients to the different parts of the body.
6. Prevents Osteoporosis:- Silica helps in the absorption of calcium by the body. This is present in beetroot which can prevent bone problems or diseases like osteoporosis.
7. Boosts Energy:- The nitrate content in beetroots helps to dilate the arteries due to which oxygen transports easily to various body parts giving the person energy. It also contains iron in high quantity which also could be the reason for increasing energy. So, just a glass of this juice at the end of a tiring day can boost your energy.
8. Prevents Cancer:- It prevents cancer cells or the tumor’s growth in the body. Betacyanin in beetroots reduces the growth of the cells by up to 12.5% in cancer patients, especially breast and prostate cancer patients.
9. Improves Brain Power:- As discussed above, beets help in boosting energy by supplying oxygen and nutrients. In the same way, it helps in boosting brain power and improves its functioning.
10. Healthy Stomach:- The high soluble fiber content present in the beets helps to clean up the colon and the stomach regulating bowel movement.
11. Slows the Process of Dementia and Alzheimer’s:- The nitrates in beets help fight against Dementia and also Alzheimer’s slowing down the progress. The nitric oxide in the blood increases the blood flow to the brain which improves its functioning.
12. Aging:- Antioxidants in the beetroots prevent cell damage and DNA damage and remove damaged and aging free radicals from the body due to which aging slows down.
13. Digestion:- It improves digestion and regulates metabolism. It also balances the acidity in the stomach in people with low acid levels n their stomachs.
14. Detoxification of Lever:- Beet juice can detoxify the liver and stimulation its function. It also improves liver, kidney, and bladder functioning by protecting the liver and bile ducts.
15. Healthy Hair:- People believe that the carotenoids in the beets improve the quality, thickness, and shine of the hair and also fight dandruff though it is not clinically proven. However, it is clinically proven that it improves blood circulation due to which hair growth may be possible. Silica present n may also support that it improves the shine of the hair and its health.
Beetroot contains oxalates which should be cut down from the diet when kidney stones are formed due to the building up of calcium as stones in the kidneys. Just a glass of beetroot juice a day s more than enough to give you all the benefits listed above like the very common blood pressure, diabetes, energy, digestion, etc.
Remember that juice has more benefits than cooked. So it is easy to drink it. If you can’t make it at home, try to invest in the juice available in the market directly.
Side Effects Eating Beetroot.
If eaten too much of beetroots, the urine may turn to pink color which is usually mistaken as blood when it’s not.
While the beetroot is generally safe to consume, there are some potential side effects to be aware of:
- Kidney Stones:- Beetroot is high in oxalates, which can increase the risk of kidney stones in people who are prone to them.
- Stomach Upset:- Consuming too much beetroot can cause stomach upset, including bloating, gas, and diarrhea.
- Allergic Reactions:- Some people may be allergic to beetroot, which can cause symptoms such as itching, swelling, and difficulty breathing.
- Blood Pressure:- While beetroot has been shown to lower blood pressure in some people, it can also cause a sudden drop in blood pressure in others, which can be dangerous for those with low blood pressure or taking medication for hypertension.
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