Beetroot: A Treasure of Culinary Delight and Health Benefit
Aditi Shenai
November 3, 2023
Nutrition
Beetroot is a nutrient-packed taproot derived from the beet plant. This nutrient-packed vegetable also goes by various other monikers, such as table beet, garden beet, red beet, dinner beet, and golden beet, depending on its specific variety.
Among the cultivated variations of Beta vulgaris, the common beetroot stands out as a prominent choice. People grow these beets primarily for their delectable taproots and the edible greens known as beet greens. In essence, they’re a distinctive and noteworthy branch within the broader Beta vulgaris family, celebrated for their culinary versatility.
It’s not the only member of the Beta vulgaris family. For example, there’s the sugar beet, which is a significant source of sugar production. Additionally, there’s the leafy delight known as chard or spinach beet, offering a green alternative for the plate. There is also the mangelwurzel which is a compelling fodder crop, and it’s yet another part of the Beta vulgaris family. These remarkable subspecies and cultivars provide an array of culinary and agricultural opportunities, adding a splash of diversity to the world of beets.
Nutritional Profile of Beetroot
The following is a breakdown of the primary nutrients in a 100-gram serving of beetroot:
- Energy: 43 kcal
- Protein: 1.61g
- Carbohydrate: 9.56g
- Fat: 0.17g
- Fibre: 2.8g
- Calcium: 16mg
- Iron: 0.8mg
- Magnesium: 23 mg
- Phosphorus: 40mg
- Potassium: 325mg
- Vitamin C: 4.9mg
8 Health Benefits of Beetroot
Beetroot, with its vibrant hue and earthy flavour, is more than just a tasty addition to your plate. This humble root vegetable boasts a remarkable nutritional profile, offering various health benefits. Here, we dive into the science-backed advantages of including beetroot in your diet:
1. Helps Prevent Anaemia
Beetroot is a natural source of iron and folic acid, two crucial nutrients for red blood cell production. These components play a vital role in ensuring that oxygen and nutrients are efficiently transported throughout your body. By supporting the synthesis of red blood cells, beetroot can help maintain a healthy blood count and prevent anaemia.
2. Promotes Digestive Wellbeing
Beets are rich in dietary fibre, providing approximately 2.8 grams of fibre per 100-gram serving. This dietary fibre serves as a digestive ally by slowing down the digestion process. As it moves through your digestive tract, it increases the volume of faeces and nourishes beneficial gut bacteria. It helps prevent digestive disorders such as diverticulitis, irritable bowel syndrome (IBS), and constipation while also contributing to regularity in your bowel movements.
3. Improves Athletic Performance
Whether you consume raw beetroot or opt for beetroot juice supplements, this root vegetable can give your athletic performance a noteworthy boost. Beetroot is rich in sugars, nitrates, and iron, making it a quick source of energy. Research has shown that beetroot juice can enhance endurance, delay the onset of fatigue, and improve cardiorespiratory performance, all of which can lead to increased athletic efficiency.
It’s important to note that the peak of blood nitrate levels occurs approximately two to three hours after consuming beets or beetroot juice. To reap the maximum benefits of beetroot for your workout or competition, it is advisable to incorporate it into your diet a few hours before your physical activity.
4. Helps Reduce Inflammation
Beetroot contains pigments known as betalains, which possess potent anti-inflammatory properties. Chronic inflammation is a common underlying factor in various health issues, including obesity, heart disease, liver problems, and cancer. By including beetroot in your diet, you can positively impact these conditions due to its anti-inflammatory potential.
5. Lowers Blood Pressure
The ability of beetroot to lower high blood pressure has been the subject of extensive research. High blood pressure is a significant risk factor for heart disease, and beetroot’s role in addressing this issue is noteworthy. Daily consumption of 80–100 grams of beetroot in salads or a 200–250 mL glass of beetroot juice can contribute to better blood pressure regulation and improved blood flow, especially in individuals with hypertension.
6. Supports Healthy Brain Function
As we age, the risk of cognitive decline and neurodegenerative diseases like dementia increases. Beetroot contains nitrates that promote the dilation of blood vessels, subsequently enhancing cerebral blood flow. This improved blood flow can have a positive impact on brain function, potentially reducing the risk of cognitive decline and neurodegenerative conditions.
7. Improves Detoxification
Beetroot is a natural detoxifier, thanks to a group of phytonutrients called betalains. These compounds play a significant role in cleansing the body of toxins and impurities. Beetroot’s betalains not only enhance the functioning of the body’s natural detoxification enzymes but also protect the liver from oxidative damage and inflammation. It makes beetroot a potent cleanser and a highly nutritious addition to your diet, providing essential antioxidants, anti-inflammatory agents, and detoxifying properties.
8. Helps Balance Calories
If you’re striving for a well-balanced diet, beets can be your ally. With their high water content and low levels of fat and calories, they contribute to energy balance. Incorporating more low-calorie foods like beets into your diet can help with weight management. Additionally, the fibre in beetroot promotes feelings of fullness, reducing overall calorie intake and supporting digestive health.
Incorporating beetroot into your meals can be a simple yet effective way to enhance your overall well-being. From supporting blood health to aiding digestion, improving athletic performance, and reducing inflammation, this vibrant root vegetable has earned its place on your plate.
Summary
Beetroot’s rich nutritional profile offers a multitude of science-backed health benefits. It aids in preventing anaemia, supports digestive well-being, enhances athletic performance, reduces inflammation, lowers blood pressure, promotes healthy brain function, aids in detoxification, and helps with calorie balance. By adding beetroot to your diet, you can harness these advantages and take a step towards improving your overall health.
Best Ways to Include Beetroot in Your Diet
Vegetables like beetroot are versatile, and one can eat them in many different ways. The following are some of the popular beetroot recipes:
In Salads
Add grated beets or thinly sliced beets to salads. They go well with greens, nuts, cheese, and a variety of dressings because of their earthy and sweet flavour. You can make a traditional salad with goat cheese and beets, or you can try new combinations.
Roasted
Beets’ inherent sweetness and flavour are enhanced when one roasts them. Clean them, cover them with foil, and bake until soft. They can be added to grain bowls, tossed with olive oil and herbs, or served as a side dish.
Steamed or Boiled
You can cook them by steaming or boiling. They will become soft. After cooking, you may chop or slice them and serve them as a side dish by seasoning them with salt, pepper, and a little butter.
In Soups
It is frequently topped with sour cream and can be eaten hot or cold.
Pickled
A popular way to eat beets is by pickling them. For a tart and sweet delicacy, pickle them in a vinegar-based brine with sugar and spices. Pickling vegetables helps increase their probiotic content which promotes good digestive health.
In Smoothies
Blend raw or cooked beets with fruits, yoghurt, and honey to create a colourful and nourishing smoothie. Beets’ inherent sweetness goes nicely with other fruits.
As Dips
Blend cooked beets with yoghurt, tahini, garlic, lemon juice, and spices to make a beet dip. It makes a colourful and creamy dip that tastes well with vegetable sticks or pita bread.
In Desserts
Beets lend a natural sweetness and wetness to dishes like beetroot cake. For a different take, try adding them to brownies or cupcakes.
Summary
There are many inventive ways to incorporate this adaptable vegetable into your diet. You can eat them boiled or steamed, raw as a salad ingredient or by pickling them. One can even make dips with pureed beetroots. Soup and smoothies are common. Interestingly, beetroots make tasty cakes too. Beets bring colour and a high dose of nutrition to your meals, whether you like them in savoury or sweet recipes.
Beetroot Recipe to Try
1. Nutritious Beetroot Smoothie
Servings: 2
Preparation time: 15 minutes
Ingredients
- Frozen strawberries: 200g
- Frozen blueberries: 200g
- Cooked beets: 200g
- Carrot, peeled and sliced: 1
- Fresh ginger, peeled and grated: ½ inch
Method of Preparation
- Blend strawberries, blueberries, beets, carrots, and ginger in a blender for approximately 30 seconds or until well blended.
- Enjoy and serve right away or chilled.
2. Beetroot Halwa
Servings: 2
Preparation Time: 1 hour
Ingredients
- Grated beetroot: 390gm
- Whole milk: 300ml
- Ghee:1½ tbsp
- Cardamom powder: 1/2 tsp
- Cashews: 6 to 8
Method of Preparation
- Using a food processor or hand grater, peel, rinse, and shred the beetroots.
- Combine grated beetroot and milk in a deep pan or kadai.
- Bring the entire mixture to a boil over low to medium heat, then reduce the heat and simmer.
- The milk will begin to decrease and evaporate as the grated beetroot cooks in it.
- Add the sugar and ghee to the halwa mixture once the milk has practically reduced to a 75% to 80% consistency.
- Cook over low heat, stirring frequently and simmering for longer.
- Stir the Beetroot Halwa occasionally.
- Add the cardamom powder and cashews towards the end and boil until the milk completely evaporates. Always stir.
- Serve the halwa warm, cold, or hot.
Potential Side Effects of Beetroot
Beetroot, a nutritious addition to your diet, is generally safe for consumption. However, like many foods, it can have some side effects and considerations:
Red or Pink Urine: If you notice your urine turning red or pink after consuming beetroot, there’s no need to be alarmed. This discolouration occurs due to the compounds responsible for beetroot’s vibrant hue. It’s essential to understand that this isn’t blood in your urine but rather a harmless byproduct of beetroot consumption.
Skin Allergies: Some individuals have reported experiencing skin allergies after eating beetroot. If you notice any allergic reactions such as itching, rashes, or hives, it’s advisable to discontinue beetroot consumption and consult your healthcare provider promptly.
Precautions to Consider When Consuming Beetroot
While beetroot offers numerous health benefits, take certain precautions into account:
Pregnancy: Beetroot is generally considered safe for consumption during pregnancy. However, as with any food, moderation is key. Expectant mothers should consume beetroot in reasonable amounts to ensure a balanced diet.
Breastfeeding: If you’re a nursing mother, rest assured that eating beetroot is unlikely to cause nitrate poisoning in your infant. The nitrate content in beetroot does not significantly leach into breast milk, making it safe for your baby.
Before incorporating beetroot into your diet for any specific health purpose, it’s advisable to consult with your healthcare provider. They can guide you on any necessary precautions based on your health status, ensuring safe and effective usage of beetroot.
Interactions with Other Drugs
Beetroot can influence digestion transit time, potentially affecting the absorption of certain oral medications. If you are taking medications for any health condition, it’s advisable to consult with your healthcare provider regarding the consumption of beetroot alongside your medication. They can offer insights into whether adjustments or precautions are necessary to ensure the safe use of beetroot in your diet.
Summary
Beetroot, while generally safe for consumption, can lead to harmless side effects like discoloured urine and, in some cases, skin allergies. Exercise caution to make the most of its health benefits, especially during pregnancy, breastfeeding, and when offering it to infants aged three months or younger. Additionally, if you are taking oral medications, it’s advisable to consult your healthcare provider to understand potential interactions and ensure the safe incorporation of beetroot into your diet.
Healthifyme Suggestion
The beetroot is a hearty robust vegetable that has an amazing earthy taste. If you get some large beetroots, you can boil or pressure cook them all at once and then strain, dry and store them in an airtight container in the fridge for a while to be used in different preparations. The liquid used to cook the vegetable can be cooled and then used to water plants. The cooked vegetable itself can be grated into a salad, pureed into a soup or dip or added along with other veggies and spices for a quick accompaniment for your roti.
Conclusion
A vibrant, nutrient-rich, and adaptable addition to the culinary world, beetroot is more than just a vegetable. It’s a delicious addition to salads, soups, smoothies, and desserts due to its unique flavour, bright colour, and healthful qualities. Include them in a balanced meal plan to derive the possible advantages it may provide for detoxification, heart health, and athletic performance. Hence, beetroot is a versatile treasure that merits a prominent place on your plate, regardless of your culinary expertise or desire for natural approaches to improve overall health.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: What is beetroot?
A: Beetroot, sometimes known as just “beets,” is a type of root vegetable that is a member of the Beta vulgaris species. It is well-known for its vivid crimson colour and unique earthy, somewhat sweet flavour. Beetroots are nutrient-dense and a fantastic source of fibre, iron, manganese, potassium, folate (vitamin B9), manganese, and vitamin C.
Q: What is the nutritional content of beetroot?
A: Beets are a nutritious powerhouse. One hundred grams of beetroot provides 1.61 grams of protein, 9.56 grams of carbohydrates, and 2.8 grams of fibre. It also contains a wealth of different vitamins and minerals, all of which are beneficial to general health.
Q: Can beetroot help lower blood pressure?
A: Nitrates, which your body converts to nitric oxide, are abundant in beets and beet juice. Your body naturally produces Nitric oxide, which is essential for the health of your blood vessels. Your arteries relax and broaden with nitric oxide, which significantly lowers blood pressure by enabling more blood to pass through.
Q: How does beetroot affect heart health?
A: Rich in nitrates, beets benefit cardiovascular health in a number of ways, according to studies. Supplementing with beetroot juice may improve blood flow and decrease blood pressure. People can stay active for longer because it boosts oxygen uptake and delays the onset of weariness.
Q: Are there potential benefits of beetroot for athletic performance?
A: Beets are full of nutrients and will give your workout a boost. You may run farther and faster with less apparent effort if you consume raw beetroot or take beetroot juice supplements. Its sugar provides additional nitrates and iron while giving you a quick energy boost.
Q: Can beetroot juice enhance endurance and stamina?
A: Due in large part to its high nitrate content, beetroot juice has been demonstrated to improve stamina and endurance. The body can transform nitrate, a substance that is naturally present in beetroots, into nitric oxide. Vasodilation, the widening of blood arteries, is primarily dependent on nitric oxide. Nitric oxide’s vasodilation impact has a number of possible advantages for endurance and stamina.
Q: How does beetroot impact digestion and gut health?
A: High in fibre, beets encourage the formation of beneficial bacteria in your digestive system. An abundance of healthy bacteria in your digestive tract strengthens your immune system and aids in the battle against disease. Additionally, fibre enhances digestion and lowers the chance of constipation.
Q: Are there any potential side effects or risks associated with beetroot consumption?
A: In moderation, beetroot is safe for most individuals. Beets can occasionally cause pink or red urine or faeces. However, this is safe. Consuming an excessive amount of beets may worsen renal disease and lower calcium levels.
Q: What are the effects of beetroot on blood sugar levels?
A: Blood sugar levels lower two hours after consuming beetroot juice. Beetroot juice’s central element, betaine, lowers the risk of heart disease and improves blood sugar regulation.
Q: Can beetroot be used as a natural remedy for anaemia?
A: Beetroot juice provides the body with fresh oxygen and aids in the repair of red blood cells by reactivating them. Whatever their age, beetroot is an excellent natural remedy for those with low blood haemoglobin and anaemia because it is the iron that is absorbed into the bloodstream the quickest.
Q: What role does beetroot play in liver health and detoxification?
A: Due to its high antioxidant content, especially in betalains and vitamin C, which shields liver cells from oxidative damage, beetroot promotes liver health and cleansing. Beetroots help break down and remove toxins from the body, supporting the liver’s natural detoxification activities. Their anti-inflammatory qualities aid in the reduction of liver inflammation, and they promote the generation of bile, which is necessary for the digestion of fat.
Q: Can beetroot be beneficial for skin and hair health?
A: Antioxidants and vitamin C, which are abundant in it, lessen skin damage and stop hair loss. It may surprise you to learn that beetroot juice benefits not only your health but also your skin and hair. Because of its abundance of antioxidants and vitamin C, it helps to prevent hair loss and lessen skin damage.
Q: How should beetroot be prepared and consumed for optimal health benefits?
A: Beetroots provide health advantages through eating them raw or cooked or by making beetroot juice. Beetroot juice retains a lot of healthy elements that cooking may take away.
Q: Are there any contraindications for using beetroot in certain medical conditions?
A: Excessive consumption is not recommended in individuals with Wilson disease or hemochromatosis, even though it is not contraindicated, due to the possibility of iron and copper accumulation.
Q: Can beetroot be used in weight management and weight loss programs?
A: A nutrient-dense, low-calorie food is beetroot. It might play a vital role in a diet plan for losing weight. Regular beetroot consumption lowers body fat percentage and weight. Beetroot powder also contributes to improvements in body fat percentage, body weight, and body mass index (BMI).
Reference Sources
Chronic Inflammation by Roma Pahwa; Amandeep Goyal; Ishwarlal Jialal.
The potential benefits of red beetroot supplementation in health and disease. Nutrients
