There is no denying that eating fruits and vegetables has a positive and quantitative effect on one’s health and immunity. They supplement a unique combination of nutrients, vitamins, antioxidants, and minerals into your diet. They also help in the detoxification that eradicate toxins from the body.
One such superfood is beetroot or beets, the star in the popular smoothies nowadays. It has been promoted by many health professionals and nutritionists to be eaten for its bounty of vitamins and minerals.
Beetroot may not be the first pick in your diet, but it should not be missed out from your grocery haul.
Table of Contents
Nutritional Facts of beetroot
Top 9 benefits of beetroot
2 healthy recipes of beetroot
Beetroot shots Recipe
Frequently Asked Questions
Nutritional Facts of Beetroot
Beetroot may seem a little muddy at first instance, but that’s normal after all. It’s a root vegetable with long stems, thick skin, and reddish-purple colour. Beets taste earthy and a little bitter, but they’re best when paired with bright, sweet, and fresh flavours.
Nutritional Information of beetroots for 100 gms –
Energy – 43 kcal
Carbohydrates – 8.8 g
Dietary fiber – 3.5 g
Fats – 0.1 g
Protein – 1.7 g
With its vibrant colour, beetroot is also a versatile root vegetable, high in nitrates, betalain pigments, fibre and a great source of various vitamins and minerals like folate, magnesium, potassium, vitamin B-6, iron, thiamine, riboflavin, glutamine, zinc, copper, and selenium, with established use in blood circulation, menstruation, and hepatobiliary disorders.
The significance of dietary nitrates found in beetroot is effective in the treatment of hypertension by contributing to endothelial nitric oxide production.
It acts as a vasodilator, thereby increasing perfusion of blood in tissues and helping in better erection and lowering the rate of cholesterol build up in the arteries, which may cause a heart attack.
The impressive resume doesn’t end up here, and it’s no shock that beetroot is helpful to boost your athletic performance and help you live longer by promoting health.
9 Health and Nutrition Benefits of Beetroot
Below are the 9 benefits that you will enjoy in your beetroot-rich diet:
#1 Lowers blood pressure
Nitric oxide present in beetroot acts as a vasodilator, thereby increasing perfusion of blood in tissues. Many studies have shown that the increase in nitric oxide that occurs after eating beets may help lower blood pressure in healthy people.
That is because nitrates in beets help blood vessels relax, thus lowering the high blood pressure state. For people with high blood pressure, adding a 200-250mL glass of beetroot juice or adding 80-100 grams beet to salads daily will assist in reducing hypertension or blood flow disorders and help maintain healthier levels.
#2 Prevent anaemia
Many may believe that beetroot red colour only helps prevent anaemia. However, Beetroot juice comprises a lot of iron, folic acid that helps in the formation of red blood cells which carries oxygen and nutrients throughout the different parts of the body to ensure healthy blood count.
It is a fact that the regeneration of RBCs is imperative to help prevent menstrual disorders in women, anaemia, and symptoms of menopause in women by having just regular beetroot juice.
#3 Boosting athletic performance
With all the nutrients, beets certainly pack a punch in your workout. When you supplement with beetroot juice/ or eat raw, you could run faster, and longer, with less perceived exertion. The sugars present in it give you an immediate energy boost while supplementing extra nitrates and iron.
A 2016 study in the European Journal of Applied Physiology gave 30 physically active men varying doses of beet juice or a placebo after they completed 100 drop jumps. Those who received the beet juice had less inflammation, quicker muscle recovery, and reported less soreness than those who received a placebo.
With beets, you’ll be slaying that “workout of the day”!
#4 Super antioxidant properties
Antioxidant properties of food help defend the cells from damage and increase the blood antioxidant levels that help our body from harmful free radicals. If free radicals levels rise inside the body, they may cause oxidative stress which damages your DNA and cell structure.
Fortunately, the increment of super antioxidants from the consumption of having beetroot helps suppress inflammation and relieve osteoarthritis pain significantly.
Also based on a FRAP (ferric reducing ability of plasma) analysis (a measure of antioxidants in the food), beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams). That is evidence that it lowers the risk of cancers in the colon and digestive tract.
#5 Helps in constipation
Beetroot is high in fibre. It is highly beneficial in regulating your digestive processes and easing the bowel movement to offer quick relief from constipation. Betalains present in beetroot is an agent thought to help maintain good overall digestive health.
However, a certain percentage of the population can experience an odd side effect: “It changes the consistency and colour of your stool and urine.” But you’re going to be okay, it’s not blood definitely, it’s beets.
In technical terms, red beetroot pigments in urine or stool are called beeturia, which is thought to be mostly harmless in most cases.
#6 Promote healthy brain function
The beetroot also contains significant amounts of boron, which relate to the production of human sex hormones, and aid in increasing brain function and concentration power.
In fact, for maintaining a healthy brain function and warding off dementia (symptoms of impairment in memory, communication, and thinking) beetroot is effective. Nitric oxide and boron found in the beetroot is effective to hit the blood flow at pace and promote cognitive function as we age.
#7 Act as a Natural Viagra
The link between using beetroot as a natural Viagra is not a recent discovery. It came from the ancient Roman’s time when they first use red beets as a folk remedy to treat erectile dysfunction and impotence as an aphrodisiac.
And till today, beetroot juice has been used directly to benefit women and men’s libido. Research has confirmed that beetroot juice contributes to treating this because it is high in nitrates. The nitric oxide serves as a vasodilator to open up the blood vessels so the pressure can be maintained in the corpus cavernosum (an erectile tissue). So when the next time an erection occurs, the tissue engorged with blood will trigger a strong erection.
#8 Helps in Detoxification
Beets naturally detoxifies your body from the harmful toxins with the help of group phytonutrients called betalains. Betalains present in beetroot purifies the blood, skin, and liver and boosts the functionality of the body in a great way.
It also protects the liver from the oxidative damage and inflammation, all while amplifying its natural detoxification enzymes. So to kick-start your metabolism and provide powerful antioxidant, anti-inflammatory, and detoxification properties, beetroot is a powerful cleanser while being highly nutritious at the same time.
#9 Nutrient-rich while having very low calorie
Beets are super low in calories, with having only 60 calories per cup. That includes about 13 grams of carbohydrates, and also 4 grams of fibre — which helps you stay fuller for longer!
The list doesn’t end here, but the presence of micronutrients and phytonutrient content is where beets shine. It is loaded with potassium (442 milligrams per cup), folate (or vitamin B9), manganese, magnesium, and vitamin C while still being low in calories—only 30 per half-cup. Grate them raw over a salad, or find them in the pickled variety! It will go-well.
2 Healthy Recipes of Beetroots
1. Beetroot shots Recipe:
Beautiful to look at and yummy to taste, these beetroot shots are made with fewer ingredients like spinach, ginger, and lemon juice to make it stand out with its contrasting bright pink colour which is sure to win hearts. Try it for your summer drink!
2 medium beetroots, peeled and roughly chopped
8-10 leaves spinach
small piece ginger
1 green chilli
1 tbsp lemon juice
Preparation Steps to be Followed:
In a blender, add all ingredients and 2½ cups water.
Blend to a smooth consistency.
Pour in shot glasses and serve
2. BeetRoot Chilla:
1 cup besan or gram flour
¾ cup roasted oats flour
Pinch of asafoetida
3/4 tsp carom seeds
½ tsp turmeric powder
½ cup coriander leaves
sea salt to taste
2 beetroots (grated or pureed)
1 tsp flaxseed powder
1 tsp Desi Ghee for cooking
Preparation Steps to be followed:
Mix all ingredients in a bowl except ghee and mix well until smooth consistency.
Heat a tawa and grease with ghee.
Pour a ladle of batter and spread like a crepe
Cook for 2-3 minutes or until light brown and flip. Cook both sides until well cooked and serve hot.