Affiliate Disclaimer
Some links in this article are affiliate links. We may earn a small commission if you make a purchase through these links, at no extra cost to you. We only recommend products we find useful to our readers
Beetroot (also known as beets) is highly popular as a superfood, thanks to its goodness. Famously knows as various different names such as table beet, red beet and garden beet, beetroots are the taproots which are reddish and purple in colors and are fully edible. They are not only rich in magnesium, potassium, iron, vitamin B6, A, C and nitrate but they are also highly helpful in various healthy nutrients important for the proper body development. This taproot can be eaten raw or you can also cook it without peeling its skin, if you want to get the full benefits of beetroot.
Some of the many benefits of the beetroot juice is to improve the athletic performance besides lowering the blood pressure levels and increasing the blood flow. Beetroot consumption is highly advantageous for various health issues and parts such as hair and skin. We have brought you the list of few important benefits of beetroot which you can get.
To learn in depth about the health benefits of beetroot, read through this article. Make the most of the beets!
What is Beetroot?
The beetroot is the taproot portion of the beet plant also known as beets, table beet, garden beet, red beet, or golden beet. Beets come in several varieties. A few of them are listed below.
Types Of Beetroot:
Chioggia – A sweet-tasting Italian heirloom with red- and white-striped flesh.
Detroit Dark Red – A popular deep red, round variety with 21/2- to 3-inches in diameter.
Formanova – Cylinder-shaped beets with 8 inches length and perfect for uniform slices.
Golden beets – They are unusual carrot-colored roots with taste like the red beets. They do not bleed like red beets.
Lutz Green Leaf – The unusual variety grows four times more than most beets. They taste the sweetest when harvested small.
Beet Nutrition Facts:
Beet is a root vegetable that is low in fat. A 1/2-cup serving of boiled beets contains 37 calories; 0.15 g fat per serving; 1 g of protein. The majority of the calories in beets come from carbohydrates. Each serving offers 8 g of carbohydrates, 2 g of fiber.
These root veggies are very good at immune boosting as they are rich in Vitamin C, essential minerals and fiber. Potassium an essential mineral available in beets is healthy for muscle and nerve functioning. Manganese present in it enhances the functioning of pancreas, kidneys, liver, and bones. Vitamin B in beetroot helps reduce the risk of birth defects.
Beets (Raw)
|
Nutritional Value Per 100 g (3.5 oz) |
|
| Energy | 180 kJ (43 kcal) |
| Carbohydrates | 9.56 g |
| Sugars | 6.76 g |
| Dietary fiber | 2.8 g |
| Fat | 0.17 g |
| Protein | 1.61 g |
| Vitamins | |
| Vitamin A equiv. | (0%)
2 μg (0%) 20 μg |
| Thiamine (B1) | (3%)
0.031 mg |
| Riboflavin (B2) | (3%)
0.04 mg |
| Niacin (B3) | (2%)
0.334 mg |
| Pantothenic acid (B5) | (3%)
0.155 mg |
| Vitamin B6 | (5%)
0.067 mg |
| Folate (B9) | (27%)
109 μg |
| Vitamin C | (6%)
4.9 mg |
| Minerals | |
| Calcium | (2%)
16 mg |
| Iron | (6%)
0.8 mg |
| Magnesium | (6%)
23 mg |
| Manganese | (16%)
0.329 mg |
| Phosphorus | (6%)
40 mg |
| Potassium | (7%)
325 mg |
| Sodium | (5%)
78 mg |
| Zinc | (4%)
0.35 mg |
| Other constituents | |
| Water | 87.58g |
| Link to USDA Database entry | |
|
|
| Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database |
|
How To Cook Beetroots?
Wondering how to cook beetroot? Fresh beetroot can be prepared easily. Read on for a few beetroot ideas.
Salads: Try add roasted beetroot to other green salad to get great results. To the add any of these soft goat cheese, chopped apples, segmented oranges, toasted nuts or simple drizzle some vinegar or olive oil.
Purees: A beetroot puree makes a colourful, delicious and healthy option. Combine boiled potatoes with beetroots, mash with some butter, and add salt and pepper for great effect.
Soups: Beetroot soup makes a fantastic starter. Check below for a simple beet soup recipe.
Things required:
- 3 beetroot, peeled and diced
- 1 lt vegetable stock
- 1 tbsp vinegar
- 1 tbsp sunflower oil
- 1 large onion, chopped
- 1 potato, peeled and diced
- Salt and pepper
- Small bunch of fresh dill, chopped
- 100ml creme fraiche or soured cream
How To Make:
- Add oil in a saucepan and fry onion.
- Add diced potato and beetroot.
- Cover with vegetable stock.
- Add vinegar, salt and pepper.
- Combine well.
- Bring to the boil.
- Cook for 30 minutes in low flame.
- Blend until creamy.
- Serve hot with chopped dill and creme fraiche.
How To Make BeetRoot Juice?
Serve beetroot juice in breakfast to start a day healthy and refreshing. This is one of the healthy super juices to start the day.
Ingredients:
- Apple: 1
- Beetroot: 1
- Celery stalks: 2
- Lime or lemon: ½
- Carrots: 1
- Peeled ginger: small piece
Preparation method:
- Wash all the vegetables under running water and pat dry them.
- Peel and cut all of them in long pieces.
- Empty the contents (except lemon) in a juicer and turn it on.
- Squeeze out the juice and add lemon to it.
- Drink fresh.
Note: you can use any type of apple or other fruits like oranges. Do not peel the skin, if using organic vegetables and fruits.
Get the benefits of beets by drinking beetroot juice daily. Drink it regularly to prevent heart ailments and reduce the blood pressure levels. However, do not forget to mix it with some other fruit or vegetables so that the beet is not too strong and concentrated. Other fruits and vegetables dilute the juice.
Health Benefits of Beetroot
- Lowers Blood Pressure
- Good For Heart
- Helps Prevent Cancer
- Good For The Liver
- Boosts Energy Levels
- Increases Bone Health
- Rich in Antioxidants
- Effective in Weight Management
Beauty Benefits Of Beetroot
- Benefits of Beetroot For Face
- Benefits of beetroot juice for skin
- Benefits for Beetroot for Lips
- Beetroot for Skin Whitening
Beetroot Benefits for Hair
Amazing Health Benefits Of Beetroot:
Beets are not just used as food, they are of medicinal value (treating numerous medical conditions) and serve even as food color. Check below for incredible health benefits of beetroot.
1. Lowers Blood Pressure:
Yes, beets have healthy connection with blood pressure. Beetroot juice was found to lower the blood pressure levels within weeks. Nitrates present in the beet converts body into nitric oxide, expanding the blood vessels. A glass of beetroot juice every day quicky show good effects on the body.
2. Good For Heart:
The nitrates in the beet lessens the blood pressure and reduces the risk of heart attacks and diseases. When not enough oxygen is supplied to the skeletal muscles, they get impaired and decreases the arm and leg movements.Thus, eventually end up with decreased physical activity, leading to heart disease.
3. Helps Prevent Cancer:
Beetroot extract has potential to prevent from breast cancers. Beetroot injection was found to prevent several types of skin and lung cancers. Beetroot juice mixed with carrot extract helps treat leukemia. Beets have been found to support the anti-cancer preventives. Popularly beetroot is also known as the friend of liver due to its detoxifying properties.
4. Good For The Liver:
Toxins from the liver can be eliminated by the beets with the help of fiber. It also protects from the oxidative damage. The copper and zinc protect the cells from the oxidative stress.
5. Boosts Energy Levels:
Several recent studies has revealed that beetroot improves the efficiency and enhances the stamina of the muscles. Consuming at least half a liter of beet juice per day enables lungs to cycle 16% longer without exhaustion. Also, the blood flow and the energy levels increase. The muscle usage reduces with beetroot consumption. The beets act as the energy source, allowing the body to stay active for longer period. Beet juice supplementation enhance blood flow to the limbs.
6. Increases Bone Health
Beetroot is also high in natural minerals such as silica, which is helpful in utilizing calcium in the body in a disciplined way, which results in providing the required strength to the bones and making it stronger.
7. Rich in Antioxidants
Beetroots are high in antioxidants, which supports in increasing the power of the immune system. According to the experts, antioxidants are highly rich in colorful fruits and vegetables. Red-colored beetroot contains bets cyanine, an antioxidant, highly effective in reducing LDL, famously known as bad cholesterol.
Beetroot is also high in natural minerals such as silica, which is helpful in utilizing calcium in the body in a disciplined way, which results in providing the required strength to the bones and making it stronger.
8. Effective in Weight Management
As it contains fiber in large quantities and simultaneously contains low calories, beetroots are highly essential for weight loss. It also helpful in removing toxic materials from the body.
Beauty Benefits of Beetroot
Apart from health benefits, beets come with beauty benefits too. Particularly, beets offer great skin and hair health.
9. Benefits of Beetroot for Face:
Beetroot juice helps achieve acne and pimple free skin with the help of its anti-inflammatory properties. Apply beets on face if you want to get rid of those stubborn scars left behind by acne.
How To Make:
- Mix 2 tbsp beetroot juice and 1 tbsp curd
- Apply onto the scars on the face
- Wash off after drying
10. Benefits of Beetroot Juice for Skin:
The nutrients like iron, minerals, and vitamins present in beetroots gives skin glow. A glass of beet juice a day help cleanse toxins from the body. If the inner health gets better, it would automatically show up on the face. Beets remove dead skin and replace with new cells, thereby getting that extra radiance. Applying beet juice n the face regularly, helps soothe skin, get rid of dark circles and remove dark spots.
11. Benefits For Beetroot for Lips:
If you have always dreamt of lovely, soft pink lips, beetroot juice comes to rescue. Yes, happily apply beetroot juice to your lips every night before going to bed and you will begin to see the results very soon.
12. Beetroot for Skin Whitening:
Beets are your safe bet if looking for lighter skin tone. Ditch all other cosmetics and regularly drink beetroot juice and apply beet juice mixed with lemon on to the face.
How To Make:
- Mix 1 tbsp beetroot juice with 1 tbsp lemon juice.
- Apply the mixture on the face before going to bed.
- Leave it for 15 minutes and then wash off.
Benefits of Beetroot for Hair:
13. Prevent Hair Dryness
Beetroots also help retain the glow and shine of the hair. The nutrients in the beet prevent hair dryness and hair loss.
How To Make:
- Mix ginger juice and beet juice
- Add little vinegar
- Apply to the dry scalp
- Wash off after a few minutes
Isn’t it easy to try beetroot juice to get rid of certain skin and hair problems naturally. Go ahead and try them after checking for side effects of beetroot.
Beetroot Side Effects:
Beetroot juice is consumed for different reasons like aphrodisiac use, boosting exercise capacity, supporting eye and liver health. As mentioned earlier, it is rich in vitamin C, manganese, magnesium, potassium, beta-carotene, and bioflavonoids. However, concentrated beetroot consumption can have side effects.
1. Iron and Copper Condition:
Excessive beetroot consumption by people with Wilson disease or hemochromatosis is not good. As this may lead to iron and copper accumulation. Hemochromatosis is an iron overload disease. The disorder Wilson disease prevents a person’s body from ridding itself of excess copper, says the National Digestive Diseases Information Clearinghouse.
2. Beeturia:
According to the British Medical Journal, 12% to 14% population experiences red urine and blood coloration following beetroot consumption. As per Drugs.co, this condition called the beeturia (coloration) has no apparent consequence.
3. Interactions:
Often betaine has mild side effects including stomach upset, nausea and diarrhea, according to UMMC. However, people with kidney diseases should avoid betaine to avoid the chance of increase in the total cholesterol levels when taken along with Vitamin B6 and folic acid.
Generally, the betaine has to be taken in conjunction with all these Vitamins and Vitamin B12 as well. Overweight or obese people should consult the doctor before consuming betaine, as it can enhance the cholesterol levels.
4. Pregnancy
Even pregnant women should approach betaine with care. The food is rated “Ç” during pregnancy, as per the Mayo Clinic. The rating ‘’C’’ indicates the studies in animals have shown adverse effects, while not existing studies were conducted on pregnant women.
Thus, even though beets are popular beneficial foods with too many incredible benefits, they are to be consumed in appropriate quantities and in some cases after the doctor’s approval. Consume them in an effective manner to grab the maximum health benefits of beetroots. For more such informative posts, tune into HealthSpectra.com
FAQs:
1. Are Beets Good for You To Eat Daily?
A. Beets come with surprising health and beauty benefits as they are full of essential everyday nutrients like iron, B vitamins, copper, manganese, copper, potassium and magnesium. So you can happily consume beets in moderate amount daily to grab the health-boosting nutrients.
2. Can You Take Beetroot Juice Before Sleep?
A. Talk to your doctor before taking beetroot juice before sleep and get your health checked. Your wellness would be evaluated and potential side effects could be assessed before adding it to your night routine.
3. What is The Best Way To Have Beetroot?
A. Peel the paper-thin skin while the beets are raw.. Steam or roast the beets gently until they’re succulently tender.
4. Can You Eat Raw Beetroot?
A. Beets are wonderful to eat raw as you get more sweet flavor compared to when it’s cooked. However, eating raw need be all about beet salads, try other unique ways to eat raw beets like finger sandwiches and ravioli.
5. Are Beets Good for Babies?
A. Introduce beets to babies between 8 and 10 months old. Feed babies in the form of beetroot puree, made with chopped beets after peeling the greens cuts. The peel of beets may not be easily digestible.
6. Is Beetroot Good for Diabetic Patients?
A. Beets are good for diabetic patients suffering from high cholesterol, high blood pressure and are at cardiac risk. The nutrients of lower glucose levels are helpful for diabetes patients.
7. Is pickled beet good for health?
A. Pickled beets also offer numerous health benefits as they come with fiber, vitamins and minerals. The red beet leaves may even lead body-fat reduction.
8. Can We Eat Beet Skin?
A. Beet skin of baby beets are a great choice as they are tender enough like other root vegetables such as parsnip, carrots and potatoes.
