Beetroot, also known simply as the beet in increasingly becoming popular as a new super food loaded with nutrient and health benefits. Consuming beetroot, in any form can improve athletic performance by increasing your stamina. They can help you lower your blood pressure and increase blood flow. There days beetroot is being consumed especially as juice and drinks. Along with that they can be a healthy addition to your salads. To know more about beetroots and the health benefits of beetroot, refer to the sections below.
The beetroot is the taproot portion of the beet plant. It is also known in North America as table beet, garden beet, red or golden beet, or simply as the beet.
Beet root is eaten all across the world and con be consumed in many ways. You can roast the beetroot as a whole and eat it. The vegetable also mixes perfectly into a classic soup. These days, people love to have beetroot juice. The health benefits of beetroot, consumed in any manner and so numerous that sometimes it is called the health food titan.
In terms of nutritional value, the beetroot is low in fat, is completely full of vitamins and minerals. It is further packed with powerful antioxidants.
Beetroots have been used for medicinal purposes for a very long time. The have been mainly used for liver detoxification. Further, studies also suggest that betacyanic (a chemical present in beetroot) can help in suppressing the development of cancerous cells.
The health benefits of beetroot include improving stamina, improving your blood flow and lowering your blood pressure. Therefore, in today’s world where a lot of people suffer from high blood pressure and lack of stamina, the beetroot is a god sent.
Tip: Are you aware that you can have not just the root but also the leaves of the beetroot. Here is a simple recipe that you can try: Delicious Beet Greens (read the recipe>>)
Learn about more recipes in the ‘Recipe’ tab below. Also, check out all the health benefits of beetroot in our ‘Health Benefits’ tab below.
In case you still want to know more about beetroot and the health benefits of beetroot, please follow the links below
Beetroot is a root vegetable with dark purple skin and firm flesh. It has a rich, earthy flavour with a mild, bitter edge.
Storage: To store beets, trim the leaves 2 inches from the root as soon as you get them home. The leaves will sap the moisture from the beet root. Do not trim the tail. Store the leaves in a separate plastic bag and use within two days.
Cleaning & Cutting: Wash well. Chop the leaves of the beetroots, Remove the root tip with the help of a knife, Cut the shoot tip with the knife, Peel it with a vegetable peeler, Cut it into two pieces. Cut into slices of each piece of it.
How to Buy: Choose beets that are small and firm with deep maroon coloring, unblemished skin, and bright green leaves with no sign of wilting. The taproot should still be attached.
Special Steps: Beetroot are one of the few vegetables that are best cooked before they are frozen. Pick only the best for freezing. Twist or cut the leaves off, but leave a short stalks so that the beetroot do not “bleed” during cooking. Wash the beetroot and cook in boiling water for until tender. Once tender, rinse in cold water to cool a little and then peel off their skins. They should come off quite easily. Either leave the beets whole or slice them into large pieces. Pack into polythene bags or containers, remove as much air as you can. Now you can freeze.
TIP: Wear disposable gloves when preparing beetroot to avoid staining your hands. If your hands become stained during preparation and cooking beetroot, rub some lemon juice over them to help remove the color. Also, cut your beetroot on a glass surface rather than your chopping board, as beetroot would stain your chopping board.
Beetroot is high in fibre and folate and contains manganese, vitamin C and potassium. The bright purple colour is from antioxidants called betacyanins that may help prevent high blood pressure and protect blood vessels. Beetroot leaves are rich in vitamin K and the antioxidant beta-carotene.
Mineral Content: The Beet root is a rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), folates and minerals such as iron, potassium, calcium, manganese, copper, and magnesium.
Vitamin & Compounds: Fresh tubers contain small amounts of vitamin-C; however, its top greens are rather excellent sources of carotenoids, flavonoid anti-oxidants, and vitamin A.
Water Content: Beet Root is 87.5 percent water by weight.
Carbohydrate Content: Beet Root provide just 45 calories per 100 g, and contain zero cholesterol and small amount of fat. .
Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root as well as in its top-greens have found to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects.
Heart Health and blood pressure: Beetroots, being rich in nitrates can reduce stroke, heart related diseases and blood pressure. This is because nitrate gets oxidized when mixed with blood forming nitric oxide that enlarges blood vessels and increases the oxygen content in blood. Consuming beetroot on a regular basis is important to have a healthy heart.
Antioxidant: Antioxidants are essential to support the immune system. Beetroot being red in colour contains beta cyanine, a very good antioxidant.
Brain Health: Decline in mental power is very common among aged people. As they get older, they tend to lose memory power. Consuming beetroot is the best solution for this problem. Beetroot when consumed can increase the blood flow to the brain which in turn reduces the effect of dementia.
Skeletal Health: As beetroots contain natural minerals like silica, it helps the body to utilize the calcium consumed in a proper way providing strength to bones and makes the bones stronger. It also contains nutrients like magnesium, vitamin C, folate that are the best supplements to strengthen bones.
Cholesterol Health: Adding beetroots to your regular diet can help lowering the cholesterol level. This is because beetroots are rich in soluble fibers that can reduce and control bad cholesterol or LDL.
Nutrients supplier: Beetroots are rich in nutrients that help to boost your immune system and can produce new blood cells. A raw beetroot contains folic acid, iron, zinc, magnesium, potassium, fiber, vitamin C and carbohydrates. Folic acid otherwise known as folate is essential during pregnancy as it can prevent spina bifida (lack in the development of spinal cord) in fetus. Folic acid also enhances the tissue growth.
Digestion: Beetroots were also used in earlier days to treat improper digestion.
Anemia: Iron content in beetroot can prevent anemia.
Boost Your Stamina:Researchers have proven that drinking about 250 ml of beetroot juice before any exercise or physical activity can boost up your performance as beetroot stimulates your blood vessels and is a very good energy provider.
Diabetic Health: Beetroot can stabilize the glucose level in blood, so when beetroot juice is consumed regularly by diabetic patients at least thrice a week, it can bring a lot of changes in the blood sugar level. This is due of the soluble fibers in beetroot.
Weight Loss: Beetroots are high in fibers and low in calories. It is popularly used in weight loss diet due to the soluble fibers present in it that helps to fight against fat. Beetroot also helps to cleanse the toxic and excess water from the body. Thus we can say that beetroot nutrition helps skin glow.
Cancer: Beetroot has also been used for its medicinal value since ages. Terrible diseases like colon cancer and liver cancer can be prevented if beetroot juice is consumed regularly.
Detoxifies Blood: Beetroot not only provides essential minerals and nutrients for the body to maintain a healthy skin, but also helps to detoxify the blood. Beetroot juice if consumed on a regular basis can help to reduce acne and pimples, which are caused due to impurities in the blood.
Reduces Signs of Aging: Beetroot juice helps to cleanse the blood and provides healthier skin. It also contains anti-oxidants, which helps in reducing free radicals in the body and reduces early signs of aging.
Fights Dandruff: Beetroot juice contains protein, phosphorus, potassium and many other essential vitamins and minerals, which improve blood flow to the scalp.
Lower Your Blood Pressure: Drinking beet juice may help to lower blood pressure in a matter of hours.
The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.
Fight Inflammation: Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.
Helps relieve fatigue: Due to its nitrate content it helped dilate the arteries thereby helping in the proper transportation of oxygen to various parts of the body, increasing a person’s energy. Also, because the root is a rich source of iron, it helps in improving a person’s stamina.
Beats constipation: Because of its high soluble fibre content, beetroot acts as a great laxative. It helps in regularising your bowel movement by softening stools. It also cleanses the colon and flushes out the harmful toxins from the stomach.
Beeturia: If you’re drinking a lot of beet juice, your urine or stools may take on a peculiar pink or red color. This is called beeturia. It’s a side effect of drinking lots of beet juice. Rest assured that it is harmless.
Kidney Stones: If you ever had kidney stones or currently have a kidney stone, refrain from drinking beet juice.
Vocal Cord Problems: A feeling of tightness in the throat or trouble speaking can be a side effect of drinking too much beet juice. Most sources state that drinking beet juice in conjunction with apple juice or other fresh vegetable juices in a vegetable juice cocktail seems to prevent this unusual and infrequent side effect.
Apart from the normal way of consuming beetroot as Juice or in salads, there are many more recipes for a delicious treat of your palate as well. Here are some of them.
1) Lime zest infused beetroot and shallot salsa filled avocado: Serve this zesty dish as a refreshingly light starter for guests or have as a lively lunch for two.
2) Lemon roast pork salad with Juniperberry and black pepper infused beetroot: Infused beetroot is used to create a crunchy, fresh relish with celery and apples in this deliciously light alternative to a Sunday roast.
3) Roasted beetroot, walnut, watercress and mascarpone salad: This simple salad really lets the sweet depth of the beetroot shine through. Serve with crusty sourdough for a fresh, summery meal.
4) Beetroot Relish: Serve this delicious beetroot relish as a colourful and tasty addition to your festive feast.