Beetroots, otherwise called as beets, are a popular root vegetable around the world. It is packed with vitamins, minerals that help to maintain our body healthy. The inorganic nitrates and pigments in beets have numerous health benefits. Beets contain folic acid, which is essential for the production of new cells. It is also an excellent source of iron, magnesium, fiber, betaine, vitamin C, and powerful antioxidants. Because of its high nutritional value and massive medical advantages, beetroot is considered as a superfood. Beetroots and beet greens are flavorful, nutritious, and versatile. Red beets add a vibrant crimson color to our dishes and also provide a huge amount of nutrition when consumed. Include beets in your routine diet to enjoy the numerous benefits it offers.
Beetroot Types
- Golden – Yellowish orange in color and have a more neutral taste.
- White – Looks like turnip from outside and has a very mild taste.
- Lutz Green leaf – Also known as Winter Keeper beets, and it is four times the size of other round beets.
- Forman ova – Cylindrical in shape, and it is 8 inches long.
- Chioggia – Also known as Candy Cane beets. It is reddish on the outside and red & white striped on the inside with distinct sweetness.
Nutritional value per 100 g
| 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 |
| Vitamin A equiv. beta-Carotene |
2 μg 20 μg |
| Thiamine (B1) | 0.031 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.334 mg |
| Pantothenic acid (B5) | 0.155 mg |
| Vitamin B6 | 0.067 mg |
| Folate (B9) | 109 μg |
| Vitamin C | 4.9 mg |
| Calcium | 16 mg |
| Iron | 0.8 mg |
| Magnesium | 23 mg |
| Manganese | 0.329 mg |
| Phosphorus | 40 mg |
| Potassium | 325 mg |
| Sodium | 78 mg |
| Zinc | 0.35 mg |
| Water | 87.58g |
Here are a few Health Benefits of Beetroot:
1. Fights Heart Disease
Blood contains an amino acid called Homocysteine. If the homocysteine level increases, then it prompts heart disease. When betaine, folic acid, vitamin B6, and B12 are combined, it decreases homocysteine production. Beets contain these nutrients in a good amount, which reduces the risk of heart disease. High blood pressure elevates the heart-related problems. Nitrates in beet juice help to lower the blood pressure.
2. Promotes Healthy Hair
Beets are a natural coloring agent that improves hair health. It helps to prevent hair loss, itching of hair, and also reduces dandruff. Since beetroot is rich in potassium and vitamin C, drinking beet juice daily or applying directly on hair maintains hair follicles nutrients absorption that prevents hair loss and hair breakage. Massage your hair with water used for boiling beets, which aids in curing dandruff.
3. Prevents Signs of Aging
The antioxidant properties of beetroot help to reduce the signs of aging. Folate, vitamin C and A in beets aids in shielding your skin from wrinkles and other skin problems. Beet juice neutralizes the free radicals in our body that causes damage at a cellular level. So it prevents dryness, wrinkles, and other signs of aging. Beets help to improve skin health and appearance. Beetroot reduces the need for chemical products to acquire glowing skin. Drinking beet juice battles UV ray damage in the skin.
4. Brightens Skin Tone
Beetroot has powerful detoxifying properties that help to lighten up your skin, diminish dark circles, and pigmentation. This magnificent root vegetable can also be used externally on your skin in the form of a face mask. Beet juice or powder mixed with orange peel and rose water will brighten your skin complexion. Drink the juice regularly as the anti-inflammatory properties in beetroot helps to prevent pimples and acne. It is an excellent blood purifier and also high in vitamin C that aids in removing blemishes and gives a natural glow to your skin.
5. Lowers Blood Pressure
Beets are high in nitrates, which the body transforms into nitric oxide (1). This compound eases and dilates blood vessels that help to increase blood flow and circulation. Better blood circulation may balance blood pressure or possibly lower them (2), which prompts reduced risk of stroke, heart attack, and heart failure.
6. Reduces Inflammation
Beetroot’s antioxidants and anti-inflammatory properties aids in improving the immune system and fighting inflammation (3). Betaine in beets provides antioxidant and anti-inflammatory health properties. This root vegetable protects from swelling, pain, and other discomforts in the body. It also reduces pain and inflammation post-workout. So make sure to drink beet juice daily in the morning to enjoy these benefits.
7. Helps Prevent Cancer
An antioxidant in beetroot called betalain prevents cell damage and cancer. Betacyanin, a plant pigment, helps to defend cells against harmful carcinogens. Beets are high in fiber that might be linked to reducing the risk of colon cancer. The antioxidant and anti-inflammatory properties in beets help to lower cancer risk (4). Since it is a powerful detoxifier, the waste products from the body can be eliminated. Studies show that a strong immune system and nutritious foods may help to prevent and defeat cancer.
8. Improves Liver Function
Beetroot contains betaine that purifies the blood by eliminating toxins and waste. It also prevents fat accumulation in the liver and improves liver functions. Betacyanin, an antioxidant in beets, accelerates detoxification in your liver. It helps to turn the toxins into harmless substances that can be excreted quicker. The compounds methionine and glycine prevents acid build-up and stimulates liver cells. Drink beet juice regularly as it promotes a healthy liver.
9. Combats Anemia
When the hemoglobin in your blood has red blood cells less than a normal level, it leads to anemia. Hemoglobin helps to carry oxygen in the blood, and lack of hemoglobin causes the deficiency of oxygen to vital organs. Iron deficiency also normally causes anemia. Beets are rich in iron that helps to control anemia by improving blood count. Beetroot assists with reactivating red blood cells, which increase the oxygen supply to all parts of the body (5). It acts as a natural blood purifier.
10. Controls Diabetes
Alpha-lipoic acid, an antioxidant, helps lower glucose levels, which prevents oxidative stress-induced changes and stimulates the production of insulin in the body (6). It also increases insulin sensitivity. Beets are rich in betalain and neo-betanin that reduce glucose levels. Regular consumption of beets helps diabetic patients to battle type 1 and type 2 diabetes.
Summary
Beets are sweet, delicious, and they are an excellent source of fiber, nutrients. It is easy to prepare and can be eaten raw, baked, or boiled. Beetroot is also called as blood turnips. Beet juice is used as a natural dye for processed foods all over the world.
