10 Incredible Beetroot Benefits For Your Better Health

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. Particularly, athletes are turning to beetroot juice to naturally improve their fitness and enhance their performance.

In this blog, we will discover the amazing benefits of beetroot, its nutritional value, and ways to include it in your daily diet.

What Is Beetroot?

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. Depending on the variety, it comes in round and elongated shapes, and its skin can be rough or smooth. You can extract beetroot benefits from a variety of food preparations, both raw and cooked.

Beetroot 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 10 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

Beetroot helps with weight loss and detoxification. These vegetables are low in fat and high in dietary fiber, both soluble and insoluble.

• These two forms prevent fat loss by promoting lowering cholesterol levels and proper bowel function. Moreover, beetroot is a magnesium rich food, which promotes healthy nerves and helps with weight loss.

2.  Beetroot Benefits For Skin

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. Beetroot Improves Energy Levels

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.
  
• The nitrates in beetroot have been shown to enhance oxygen uptake and improve exercise performance. Athletes often consume beetroot juice as a natural and effective way to boost strength.

5. Beetroot Benefits In 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 or abc juice can help you prevent constipation. The antioxidants support the liver in breaking down and eliminating toxins, promoting a cleaner digestive system.

6. Reduce 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.

• This means it helps to protect cells from damage and fight against age-related conditions such as heart disease and cancer.

7. 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.

8. 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.

9. Benefits Of Beetroot For Diabetics

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.

10. 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.

• There was a study in 2013 that 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.

10 Beetroot Recipes To Try

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.

Try This Viral Alia Bhatt’s Beetroot Raita Recipe 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.

How To Make Beetroot Salad Recipe At Home?

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.

Presenting You With The Mango Beetroot Smoothie Recipe

4. Beetroot Coconut Sabzi

The combination of beetroot and coconut in this sabzi provides a powerful dose of antioxidants. It is all in one delicious and colorful dish that contributes essential vitamins and minerals. Coconut adds healthy fats that support heart health, boost immunity and enhance digestion.

Here Is A Quick And An Easy Beetroot Coconut Sabzi Recipe

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.

Beetroot Soup At Home: A Healthy Recipe For Weight Loss

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!

Beetroot Oats Chilla: An Healthy Breakfast Recipe

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.

How to Make Beetroot Halwa: A Step-By-Step Guide

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.

Delicious Beetroot Hummus Recipe: A Colorful Twist On A Healthy Dip

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!

Recipe Of Sweet Baked Beetroot Donuts With Strawberry Glaze

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. 

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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:

1. 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.
   
2. 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.
   
3. 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.
   
4. 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.
   
5. 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.
   
6. Store Properly: Store uncooked beetroot in a cool, dark place. If you are preparing in advance, store cooked beetroot separately from dressings or sauces to maintain its texture. 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 conclusion, beetroot stands out as a nutritional powerhouse that adds vibrant color to your plate and also delivers a wide range of health benefits.

The advantages of incorporating beetroot into your diet are truly remarkable. It helps boost cardiovascular health by enhancing exercise performance. Moreover, it supports liver function and promotes skin health.

To make the most of this vegetable, you can try our 10 amazing recipes that showcase the diverse ways you can enjoy beetroot. You can blend it into a refreshing smoothie or toss it in a healthy salad.

Additionally, by following the essential cooking tips, you can prepare beetroot in various ways. Whether boiling, roasting, steaming, or grating, these techniques ensure that you preserve both the flavor and nutritional value of this root vegetable.

Remember to choose fresh beetroots, trim and wash them carefully, and experiment with different cooking methods. So, enhance the nutritional value of your diet with our amazing recipes and enjoy the incredible beetroot benefits. 

Frequently Asked Questions

What Are The Health 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.

When Should You Avoid Eating Beetroots?

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.

Can Beetroot Harm The Liver?

Beetroot juice has long been used as a treatment to stimulate bile production and activate liver enzymes, which support the liver’s detoxification process. It contains a lot of betalains which lessen inflammation, safeguard against oxidative stress, and lower the chance of liver damage.

Does Beetroot Cleanse Your Body?

Yes! Beets help your body with detoxification. The betalain pigments in beets assist in the detoxification process. Broken-down toxins are bound to other molecules, so they can be excreted from your body. This helps purify your blood and your liver.

Can Beets Boost Your Sexual Health?

Beetroot contains nitrates, which increase nitric oxide production in the body. Nitric oxide opens up the blood vessels, so beetroot benefits people with erectile dysfunction. However, there is no scientific evidence to support it.

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.