Beetroot is a vegetable that has been gaining popularity lately as a superfood due to its numerous health benefits. From boosting your energy levels to improving your cardiovascular health, beetroot is a powerhouse of nutrients and antioxidants. This post will discuss the many health benefits of consuming this vegetable, as well as some tips for adding it to your diet. We will also explore some of the delicious ways you can enjoy this versatile vegetable. So get ready to learn all about this amazing root vegetable and how it can help you improve your health!
Beetroot Nutrition Facts and Calories Chart
The edible roots of beets are of two basic colors, red and golden yellow. The English pioneered the red variety, but elsewhere in Europe the golden yellow rooted kind was once much preferred because of its sweeter taste and greater suitability for pickling. Recent searches suggest that red beets are useful in the treatment of cancer. Additionally, beetroot has been found to contain a variety of powerful antioxidants, including betalains, which have anti-inflammatory properties. Beetroot is also low in calories and can help to support weight loss. Nutritional value per 100 g beets:
- Biotin: 10 μg
- Calcium: 28 mg
- Carbohydrates (Carbs): 8.8 g
- Chloride: 72 mg
- Cholesterol: 0 mg
- Choline: 5.2 mg
- Chromium: 0.7 μg
- Copper: 0.1 mg
- Dietary Fiber: 2.8 g
- Energy (Calories): 43 kcal
- Fat: 0.2 g
- Iodine: 2 μg
- Iron: 0.8 mg
- Magnesium: 22 mg
- Manganese: 0.3 mg
- Molybdenum: 1.5 μg
- Pantothenic Acid: 0.3 mg
- Phosphorus: 32 mg
- Potassium: 325 mg
- Protein: 1.6 g
- Saturated fat: 0.1 g
- Selenium: 0.6 μg
- Sodium: 78 mg
- Sugars: 4.8 g
- Vitamin A: 706 IU
- Vitamin B1 (Thiamin): 0.1 mg
- Vitamin B2 (Riboflavin): 0.09 mg
- Vitamin B3 (Niacin): 0.4 mg
- Vitamin B5 (Pantothenic Acid): 0.3 mg
- Vitamin B6: 0.2 mg
- Vitamin B9 (Folate / Folic Acid): 109 μg
- Vitamin B12: 0 μg
- Vitamin C: 4.9 mg
- Vitamin D: 0 IU
- Vitamin E: 0.3 mg
- Vitamin K: 16.4 μg
- Water: 88.4 g
- Zinc: 0.3 mg
Beetroot in India
Edible beetroots are related to the sugar beets grown for the making of sugar, the extraction of which began in the 18th century. The chopped beetroots are cooked with ghee and spices as a common side dish in India. In the south, they are often cooked with grated coconut. In Europe, they are boiled, grilled, roasted, or added raw to the salad as a tasty touch of color. The leaves are also edible. Just boil or steam and serve with oil, salt, and lemon juice.
- Scientific Binomial: Beta vulgaris
- Common English: Garden Beet / Swiss Chard / Sugar Beet
- Ayurvedic: Palanki
- Unani: Cukkandar
- Sanskrit: Palakya
- Hindi / Urdu: Chukander
- Bengali: Beet
- Marathi: Bit
- Telugu: Beet Root
- Tamil: Beets
- Kannada: Beetroot
- Malayalam: Beet Root
- Punjabi / Sindhi
Beetroot is available in several different ways at stores such as nice organic red beetroot concentrate. This beet powder is available at most local health food stores. One to 2 level teaspoons of pines beet powder added to an 8 oz. glass of water or juice supplies a lot of iron. Beets are useful in the treatment of allergies, anemia, arthritis, constipation, hemorrhoids, colitis, eczema, gout, heart disease, high blood pressure, jaundice, kidney disorders, liver ailments, menstrual disorders, neuritis, obesity, psoriasis, varicose veins and rheumatism.
- Anemia: Beetroots are extremely important in curing anemia in Ayurvedic treatment. If your skin looks pale, it may be a sign of anemia. With its high iron content, beet juice regenerates and reactivates the red blood cells, supplies the body with fresh oxygen, improve skin color and helps the normal function of vesicular breathing. Add a pinch of cumin to beet juice for maximum effect. It is also beneficial to treat fatigue due to anemia. Drinking the juice along with carrot juice increases the efficacy of beets.
- Menstrual Cramps: Regular use of beet – carrot – cucumber juices combination is effective for cramps due to menstrual irregularities.
- The beet juice has also proved valuable in arteriosclerosis. It is an excellent solvent for inorganic calcium deposit.
- Liver Health: Red beetroot is liver and spleen cleanser. It reactivates a sluggish liver but take in small amounts. Regular use of beets stimulate liver detoxification and improve bile flow. The juice of the root is good for the liver.
- Constipation: Cooked beetroot contains adequate roughage. A decoction of the root at bedtime or in the early morning an hour before breakfast is a traditional home remedy for habitual constipation and hemorrhoids. The ancient Romans used beetroots to treat fevers and constipation.
- Kidney Stones: With carrot and cucumber juice, it is highly beneficial for kidney and gall bladder disorders. Beetroot is an all around remedy for things of the uterus.
- Varicose Veins: For varicose veins, eat raw beetroot daily, for its healing and strengthening action.
- Improve Athlete Performance: Recent researches says that, drinking beet juice may improve athlete performance by enhancing the efficiency of skeletal muscle’s use of oxygen. As a side benefit, blood pressure was also reduced.
Vitamins and Minerals
If you want to keep the beneficial properties of beetroot, you have to be careful not to overcook it, as the group betalains are unstable in heat. Therefore, the root do not be cook without the skin for longer than 15 minutes or roast for longer than an hour. Beet juice contains dietary fiber, antioxidants, potassium, phosphorous, calcium, Sulphur, iodine, iron, copper, carbohydrates, protein, manganese, folate, fat, vitamins – A, B1, B2, niacin B6, C and vitamin P. It is a highly nutritious vegetable.
- Betaine hydrochloride, present in beets, is useful to increase stomach acid levels for people who have an HCL deficiency.
- Silicon is essential for the growth of skin, hair shafts, nails and other outer coverings of the body.
- Vitamin A is essential for growth and vitality. It builds up resistance to respiratory and other infections and works mainly on the eyes, lungs, stomach and intestines.
- Iron is an important mineral which enters into the vital activity of the blood and glands. Iron exists chiefly as hemoglobin in the blood.
- Fluorine is the element that prevents diseases from decaying the body.
- Fiber promotes more frequent bowel movements and softer stools having increased weight.
- Folic acid prevents neural tube defects and it is useful to take by the mother in early pregnancy. Folic acid is also responsible for red blood cell production, skin and nail health and cardiovascular health.
Warnings and Side Effects
Minimize beetroot in case of kidney stones and arthritis as it is rich in oxalic acid.