Did you know that beetroot has been grown for centuries, not only for its culinary utility but also for its medicinal properties? The ancient Romans and Greeks were aware of beetroot benefits and utilized it for its natural healing abilities.
Fast forward to the present day, and modern science is catching up in revealing numerous reasons why beetroot should be a staple in our diets.
One of the standout features of beetroot lies in its ability to dilate blood vessels and promote better blood flow. This supports cardiovascular health. In fact, research has shown that beetroot can lower blood pressure by up to 10 mmHg, thanks to its rich nitrate content.
Particularly, athletes are turning to beetroot juice to improve their fitness and enhance their performance naturally. A study review by NIH reveals that drinking beetroot juice can boost stamina and athletic performance by enhancing oxygen flow to your muscles.
In this blog, we will discover the amazing benefits of beetroot, its nutritional value, and ways to include it in your daily diet.
What Makes Beetroot a Superfood?
Beetroot is botanically known as Beta vulgaris. It is a root vegetable that belongs to the Chenopodiaceae family, which also includes chard, sugar beet, spinach beet, and golden beet.
This vegetable is popular for its vibrant and deep red color, which is due to a group of pigments known as betalains. The root is the most commonly consumed part, but both the root and the leaves of the beet plant are edible.
The root of the beet plant is bulbous and has a sweet and earthy flavor. You can extract beetroot benefits from a variety of food preparations, both raw and cooked.
Nutritional Value
Beetroot is a nutrient-dense vegetable that provides a range of vitamins, minerals, and antioxidants. Here is the approximate nutritional value of raw beetroot for 100 gm:
| Nutrient | Value |
| Calories | 43 cal |
| Protein | 1.6 grams |
| Fat | 0.2 grams |
| Carbohydrates | 9.6 grams |
| Fiber | 2.8 grams |
| Sugars | 6.8 grams |
| Vitamin C | 4.9 milligrams (8% of the Daily Value) |
| Folate (Vitamin B9) | 80 micrograms (20% of the Daily Value) |
| Potassium | 325 milligrams (9% of the Daily Value) |
Note: These values are based on raw beetroot and can vary depending on factors such as the specific variety and growing conditions. Cooking methods may also influence the beetroot calories and its nutritional content.
Top 12 Benefits Of Beetroot
Beetroot is a nutrient-rich vegetable that offers a variety of health benefits. Here are some detailed health benefits of adding beetroot to your diet:
1. Beetroot Helps In Weight Loss
Is beetroot good for weight loss? Yes, beetroot helps with weight loss and detoxification. Beetroot benefits for weight loss because they are low in fat and high in dietary fiber, both soluble and insoluble.
- The fiber in the beetroot promotes satiety and keeps you feeling full for longer.
- Fiber aids in digestion and helps prevent overeating by stabilizing blood sugar levels.
In an in vivo study, beetroot juice or slices were found to inhibit neutrophil oxidative metabolism in obese individuals which led to effectively reducing body fat content.
2. Enhance Skin Glow
Including beetroot in regular meals has been found to prevent skin cancer. It is also a vitamin A-rich food, which helps to maintain healthy mucous membranes in the skin and improves skin health.
- Beetroot is rich in antioxidants such as betalains and vitamin C, which help neutralize free radicals.
- Vitamin C, found in beetroot, is essential for collagen synthesis. Collagen is a structural protein that provides elasticity and firmness to the skin.
3. Maintain Blood Pressure
Beetroot is rich in nitrates, which help make this vegetable heart-friendly. The presence of nitrates helps improve blood flow by relaxing the blood vessels.
- It also reduces arterial stiffness and promotes dilation, which potentially lowers blood pressure. A reduction in blood pressure is crucial for the prevention of heart disease and stroke.
- Nitrate-rich foods such as beetroot may also help with heart attack survival. Also, beetroot is best known to increase hemoglobin in blood.
4. Boost Energy And Stamina
Different studies support the idea that adding beetroot to athletes’ diets supports exercise endurance and improves performance. It also aids in the recovery of muscles.
- The protein and high fiber in beetroot can also reduce snacking between meals, which can include beetroot salads.
- NIH research suggests that beetroot juice supplementation enhances cardiorespiratory endurance in athletes. It helps by improving efficiency, increasing performance at various distances, and potentially boosting anaerobic cardiorespiratory performance.
5. Improves Digestion
Beetroots are the richest sources of glutamine. It is an amino acid that is essential to the health and maintenance of our gut.
- Do you know that only one serving per day of beetroot can increase your fiber intake? One cup has up to 3.4 grams of fiber.
- Regular intake of beetroot juice can help you prevent constipation. The antioxidants support the liver in breaking down and eliminating toxins, promoting a cleaner digestive system.
6. Enhances Liver Health
Beetroot supports liver health through its unique compounds, especially betaine. Betaine reduces the accumulation of fatty acids in the liver, a condition known as non-alcoholic fatty liver disease (NAFLD).
- A research study by Frontiers suggests a 20-30% reduction in liver fat with regular beet consumption. It also significantly improves liver functions, reduces cholesterol LDL, and increases HDL.
- Beetroot enhances glutathione which is the body’s master antioxidant. It helps the liver detoxify harmful substances in the body.
7. Reduces Inflammation
Red beetroots are ranked as one of the top 10 most potent antioxidant vegetables. The presence of betalain compounds is responsible for the root’s red color and has been shown to have high antioxidant and anti-inflammatory capabilities.
- These compounds work by neutralizing free radicals and inhibiting the release of pro-inflammatory substances in the body, thus reducing inflammation.
- This means it helps to protect cells from damage and fight against age-related conditions such as heart disease and cancer.
8. Maintain Potassium Levels
Potassium deficiency comes with a wide range of side effects, mostly visible fatigue and weakness. The lack of this key nutrient results in digestive issues.
- A serving of superfood beetroot each day in your daily routine could increase your potassium, fiber, and protein intake. Moreover, the review from the CDC also says to add recipes of beetroot to increase your potassium levels.
- Therefore, it offers approximately 9% of the recommended daily average (RDA). By adding beetroot juice to your diet, most beet consumers find they feel more energized even during long, laborious days.
9. Promotes Brain Health
Beetroot improves cerebral blood flow, which supports brain function and prevents dementia.
- A study in nitric oxide showed that daily beetroot juice consumption improved blood flow to the frontal lobe, a region associated with decision-making and memory.
- It also suggests that beetroot consumption can enhance tasks requiring focus and memory by up to 15%.
- The nitrates in beetroot enhance oxygen delivery in the brain which delays the onset of neurodegenerative diseases like Alzheimer’s.
10. Beetroot Benefits For Female
Beetroot in pregnancy becomes an addition to your folate rich foods, which is essential for women to consume to avoid any birth defects. Moreover, the presence of vitamin C in beets boosts the immune system.
- On the other hand, nitric oxide aids in the delivery process by relaxing blood vessels and increasing nutrient and oxygen delivery.
- Also, to increase the consumption of folate, vitamin C, and nitrate, beetroot is an excellent fruit to add to daily meals. Specifically for folate, the fruit offers 20% RDA per serving, getting pregnant women much closer to their target folate intake needs each day.
11. Helps Manage Diabetes
Is beetroot good for diabetes? Yes, beetroot can be part of a diabetes-friendly diet. It is low in calories, and a fiber rich food also has a low glycemic index, which means it has a gradual impact on blood sugar levels.
- While it contains natural sugars, it also provides essential nutrients like fiber, vitamins, and minerals.
- The fiber content in beetroot can help regulate blood sugar levels by slowing down the absorption of glucose.
12. Cancer Benefits Of Beetroot
Many studies have found that prostate cancer is the most common cancer and the second leading cause of cancer death in men. But thanks to beetroot benefits for men are remarkable for their protection against prostate cancer.
- A study in 2013 examined the cancer-protective effects of beetroot and an anti-cancer drug called doxorubicin. As a result, it is found that this combination sets out “synergistic cytotoxicity.”
- In layman’s language, it means that when beetroot and doxorubicin are used together, they have the best chance of destroying cancer cells.
- Other studies on beetroot benefits suggest that the betacyanin extracts of beetroot are effective against skin, breast, and pancreatic tumor cells.
10 Must Try Beetroot Recipes
Beetroot is a versatile option to add to your meal. Many people find beetroot juice to be the easiest option. But you can even add them to salads, depending on the chosen option.
Beetroot can be a convenient addition to meals when you are traveling. Let’s find out a few interesting ways to include beetroot in our daily routine diet.
1. Beetroot Raita
This recipe helps to improve your blood circulation and provides essential vitamins such as vitamin C and folate. Beetroot raita is good for detoxification, improves digestion, and keeps you hydrated. Thus, it is the right choice for weight loss.
2. Beetroot Salad
The salad is filled with beets, cucumber, lemon juice, and moong dal sprouts. It is rich in fiber content and also beetroot benefits in improving the ability to digest food and prevents constipation. However, the ingredients present in this salad have various other benefits.
3. Mango Beetroot Smoothie
Mango is low in calories yet high in nutrients, particularly vitamin C, which aids immunity, iron absorption, and growth and repair. Beets are the perfect source of fiber, which is good for digestive health and reduces the risk of many chronic health conditions.
4. Beetroot Coconut Sabzi
The combination of beetroot and coconut in this sabzi provides a powerful dose of antioxidants. It is a delicious and colorful dish that contributes essential vitamins and minerals. Coconut adds healthy fats that support heart health, boost immunity and enhance digestion.
5. Beetroot Soup
Beetroot soup is a nutritional powerhouse that offers essential vitamins (like vitamin C and folate), minerals (such as potassium and manganese), and dietary fiber. So, sip your way to wellness to promote overall well-being with every comforting spoonful.
6. Beetroot Oats Chilla
Beetroot oats chilla offers a nutritious and delicious blend of fiber-rich oats with the antioxidant properties of beetroot. This dish also supports digestion, boosts energy levels, and contributes to overall well-being. So, try it!
7. Beetroot Halwa
Beetroot benefits in the form of halwa by providing a nutrient-rich dessert option with essential vitamins and minerals from beetroots. Additionally, its natural sweetness allows for a guilt-free and satisfying treat that you can enjoy without compromising your health.
8. Beetroot Hummus Recipe
A beetroot hummus recipe is made up of chickpeas with beetroot, which offers a deliciously nutritious dip that supports heart health and provides a rich source of antioxidants. This healthy hummus not only enhances flavor but also adds nutritional value to your diet.
9. Beetroot Donuts With Strawberry Glaze
Beetroot donuts offer a delightful way to satisfy your dessert cravings. The beetroots provide vitamins and minerals, while the strawberry glaze adds a burst of fruity flavor rich in antioxidants. Therefore, you must give it a try at home!
10. Beetroot Idli Recipe
The beetroot idli recipe is a nutritious twist on traditional idlis. It combines the health benefits of fermented rice and lentils with the antioxidants and minerals from beetroots. This can improve your cardiovascular health by boosting iron levels.
Who Should Avoid Beetroot or Consume With Caution?
While beetroot offers many health benefits, certain individuals should consume it with caution or avoid it altogether:
- People with Kidney Stones: Beetroot contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should limit their intake of beetroot.
- Individuals with Low Blood Pressure: Beetroot is known for its ability to lower blood pressure due to its nitrate content. People with low blood pressure should consume beetroot in moderation to avoid excessive drops in blood pressure.
- People with Allergies: Some individuals may be allergic to beetroot, experiencing symptoms such as skin rashes, itching, or swelling. If you have a known allergy to beets, it’s best to avoid them.
If you have any of these conditions, it’s advisable to consult a healthcare provider before including beetroot in your diet.
Tips To Consider While Cooking Beetroot
When you follow the right ways to cook, then only you can incorporate most of the beetroot benefits. So here are some tips that you should follow while preparing beetroot recipes:
- Roast For Extra Flavor: Roasting beetroot enhances its natural sweetness. Wrap whole beets in foil and bake in the oven until tender. After cooling, you can easily rub off the skin, and use the beetroot in various dishes.
- Boiling Or Steaming: Boil or steam beetroot for a softer texture. Peel and chop the beets before boiling or steam them whole. This method is suitable for beetroot salads, purees, or as a standalone side dish.
- Grate For Quick Cooking: Grating beetroot is a quick cooking method. Use grated beets in salads or coleslaws, or sauté them for a faster cooking time.
- Pair With Matching Flavors: Beetroot pairs well with citrus, balsamic vinegar, and herbs like thyme or dill. Experiment with different flavor combinations to enhance the taste of your beetroot dishes.
- Avoid Overcooking: Be cautious not to overcook beetroot, as it can lead to a mushy texture and loss of nutrients. Cook until it’s just tender and check if you can easily pierce it with a fork.
- Store Properly: Store uncooked beetroot in a cool, dark place. To maintain the beetroot benefits, you can refrigerate the cooked one for a few days
Remember, beetroot can stain hands and surfaces, so wear gloves to avoid staining your hands and be mindful of your kitchen surfaces. Enjoy your delicious and nutritious beetroot dishes!
Conclusion
In short, beetroot provides essential vitamins, minerals, and antioxidants, including vitamin C, folate, potassium, and fiber. Both the root and the leaves of the beet plant are edible.
Top 12 Beetroot Benefits
- Beetroot for weight loss: Low in fat and high in fiber, beetroot promotes satiety and aids in digestion, helping with weight loss.
- Skin Glow: Antioxidants in beetroot improve skin health and collagen production.
- Blood Pressure: Nitrates in beetroot help relax blood vessels, reducing blood pressure and promoting heart health.
- Boosts Energy: Beetroot enhances exercise endurance and muscle recovery.
- Improves Digestion: High in fiber, it supports gut health and prevents constipation.
- Liver Health: Beetroot helps reduce fatty acids in the liver and supports detoxification.
- Reduces Inflammation: Antioxidants in beetroot reduce inflammation and protect cells.
- Maintains Potassium Levels: Beetroot supports potassium intake, helping prevent fatigue and weakness.
- Brain Health: Boosts blood flow to the brain, enhancing memory and cognitive function.
- Benefits for Women: Beetroot is rich in folate, essential for pregnancy, and aids in the delivery process.
- Diabetes Management: Low in calories and with a low glycemic index, beetroot helps regulate blood sugar levels.
- Cancer Protection: Studies suggest beetroot’s antioxidant properties may help protect against cancer, including prostate, skin, and breast cancer.
10 must-try beetroot recipes includes beetroot Raita, beetroot salad, mango beetroot smoothie, beetroot coconut sabzi, beetroot soup, and more are mentioned above.
Who Should Avoid Beetroot or Consume with Caution?
- People with kidney stones should avoid.
- People with low BP should consume it cautiously.
Tips for Cooking Beetroot
- Roasting enhances natural sweetness.
- Boiling or Steaming gives a softer texture.
- Gratefor salads or sautés.
- Pair with Citrus to Enhance flavor.
- Avoid Overcooking: Preserve texture and nutrients.
Remember to choose fresh beetroots, trim and wash them carefully, and experiment with different cooking methods.
Frequently Asked Questions
Is It Good To Take Beetroot Everyday?
Yes, consuming beetroot daily can offer numerous health benefits, such as improved digestion, better skin health, and enhanced energy levels. However, it’s important to consume it in moderation, especially for those with specific health conditions like low blood pressure or kidney stones.
What Are The Benefits Of Beetroot?
Beetroots are a fantastic source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C rich food. They are also packed with important nutrients. Numerous health advantages, such as greater athletic performance, reduced blood pressure, and improved blood flow, have been linked to beets and beetroot juice.
Is Beetroot Good For Skin?
Yes, beetroot is great for the skin as it is rich in antioxidants like betalains and vitamin C, which help protect against free radicals and promote collagen production. Regular consumption of beetroot can enhance skin glow, reduce pigmentation, and may even help in preventing skin cancer.
Who Should Not Take Beetroot?
Oxalate is abundant in beets, which could lead to the development of stones. Your doctor might advise you to stop or cut back on the consumption of beets or beet juice if you already have stones.
Contact Us Today
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor or dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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