Beets or beetroot as they are often called, belong to the Chenopodiaceous family. They are used as ingredient in salads, soups, pickles and as a natural coloring agent.
Besides their use as an actual food item, beets are valuable as a source of sucrose, which makes them a viable replacement for tropical sugar cane. They are still frequently used to make refined sugar.
Nutritional Value Of Beets
Beets have such a wide range of health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, lutein/zeaxanthin, glycine, betaine, dietary fiber, vitamin C, magnesium, iron, copper and phosphorus, while also being a source of beneficial flavonoids called anthocyanins.
They are very low in calories, with no cholesterol, but they do have the highest sugar content of all vegetables.
They are very low in calories, with no cholesterol, but they do have the highest sugar content of all vegetables.
Beetroot
Beetroot is a part of the beet plant that is consumed all over the world. It is also known as red beet, golden beet, table beet or garden beet. It is one of the varieties of Beta vulgaris, which is cultivated. Apart from its use as a food it is used as medicinal plant and also for food coloring.
Health Benefits of Beetroot
1). Reduce Stroke, Heart Attack 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.
Beet fiber helps to reduce cholesterol and triglycerides by increasing the level of HDL cholesterol (“good” cholesterol).
Having a high level of triglycerides increases the risk for heart related problems, so increased HDL is a good line of defense against that.
The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels.
Thus, consumption of beetroot helps to prevent cardiovascular diseases in multiple ways, so conditions like ahterosclerosis, heart attacks, and strokes are less likely to develop.
The fiber in beets also works to strip excess LDL cholesterol from the walls and help to eliminate it from the body quickly.
Beet fiber helps to reduce cholesterol and triglycerides by increasing the level of HDL cholesterol (“good” cholesterol).
Having a high level of triglycerides increases the risk for heart related problems, so increased HDL is a good line of defense against that.
The presence of the nutrient betaine lowers the levels of homocysteine in the body which can also be harmful to the blood vessels.
Thus, consumption of beetroot helps to prevent cardiovascular diseases in multiple ways, so conditions like ahterosclerosis, heart attacks, and strokes are less likely to develop.
The fiber in beets also works to strip excess LDL cholesterol from the walls and help to eliminate it from the body quickly.
2). Best Antioxidant
Antioxidants are essential to support the immune system. Colourful fruits and vegetables are said to contain antioxidant properties, beetroot being red in colour contains beta cyanine, a very good antioxidant and can reduce LDL, also known as bad cholesterol.
3). The Brain Factor
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.
4). Prevents Respiratory Problems
Beetroot is a source of vitamin C that helps to prevent asthma symptoms. The natural beta carotene in beetroot also helps to prevent lungs cancer.
Vitamin C is also a powerful antioxidant that boosts the immune system in a number of ways.
Besides acting as an antioxidants itself and defending against the effects of free radicals in the body, vitamin C also stimulates the activity of white blood cells, which is the body’s main line of defense against foreign bodies, as well as viral, bacterial, fungal, and protozoan toxins that can result in a multitude of infections and illnesses.
Vitamin C’s range goes from fighting the sniffles to reducing the chances of cancer, and beets has plenty of vitamin C.
Vitamin C is also a powerful antioxidant that boosts the immune system in a number of ways.
Besides acting as an antioxidants itself and defending against the effects of free radicals in the body, vitamin C also stimulates the activity of white blood cells, which is the body’s main line of defense against foreign bodies, as well as viral, bacterial, fungal, and protozoan toxins that can result in a multitude of infections and illnesses.
Vitamin C’s range goes from fighting the sniffles to reducing the chances of cancer, and beets has plenty of vitamin C.
5). Prevents Cataracts
The presence of beta-carotene, which is a form of vitamin A, helps to prevent age-related blindness called cataracts as well as a reduction in macular degeneration that commonly occurs as we get older.
Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people.
The beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of these free radicals.
Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people.
The beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of these free radicals.
6). Capillary Fragility
The flavonoids and vitamin-C in beets help to support the structure of capillaries.
7). Aphrodisiac
Beets have been considered an aphrodisiac or sexual booster for millennia. Part of this stems from the fact that beets contain significant levels of the mineral boron, which has been shown to boost the production of sexual hormones.
This can lead to a boost in your libido, increased fertility, sperm mobility improvement, and a reduction in frigidity in the bedroom.
Your sexual life can get a legitimate and time-tested push in the right direction by adding beets to the diet of you and your partner.
This can lead to a boost in your libido, increased fertility, sperm mobility improvement, and a reduction in frigidity in the bedroom.
Your sexual life can get a legitimate and time-tested push in the right direction by adding beets to the diet of you and your partner.
8). The Skeletal Health Provider
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.
It also contains nutrients like magnesium, vitamin C, folate that are the best supplements to strengthen bones.
9). Best 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.
Beetroots were also used in earlier days to treat improper digestion. Iron content in beetroot can prevent anaemia.
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.
Beetroots were also used in earlier days to treat improper digestion. Iron content in beetroot can prevent anaemia.
10). Best Energy Provider
Beets contain a significant amount of carbohydrates that provides fuel for energy and prolonged sports activities.
These are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods.
When the body has a sufficient amount of carbohydrates, it is able to fuel all of the necessary bodily functions as well, including the important metabolic reactions that keep your organ systems functioning efficiently.
These are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods.
When the body has a sufficient amount of carbohydrates, it is able to fuel all of the necessary bodily functions as well, including the important metabolic reactions that keep your organ systems functioning efficiently.
In a related function, researchers have noticed that oxygen uptake is greatly increased by people who drink beet juice due to the high nitrate content.
The results show that oxygen uptake increases by up to 16%, which is an unheard of boost, and is actually more than a normal person can improve by, even when training extensively.
This increases stamina for exercising and participating in sports, making beet juice an interesting sports drink that most people would never consider.
The results show that oxygen uptake increases by up to 16%, which is an unheard of boost, and is actually more than a normal person can improve by, even when training extensively.
This increases stamina for exercising and participating in sports, making beet juice an interesting sports drink that most people would never consider.
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.
11). Controls Blood Sugar
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. Every healthy diet consumed must contain soluble fiber.
This is due of the soluble fibers in beetroot. Every healthy diet consumed must contain soluble fiber.
12). Weight Management
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.
Beetroot also helps to cleanse the toxic and excess water from the body. Thus we can say that beetroot nutrition helps skin glow.
13). Can Treat Cancer
Beets are good at preventing skin, lung, and colon cancer, since they contain the pigment betacyaninis, which counteracts cancerous cell growth.
Nitrates used in meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer.
Beet juice inhibits the cell mutations caused by these compounds. Beet juice and its powdered form slows down tumor development. Adding a healthy weekly amount of beets to your diet can keep your body cancer-free for a very long time.
Nitrates used in meats as preservatives can stimulate the production of nitrosamine compounds in the body which can also result in cancer.
Beet juice inhibits the cell mutations caused by these compounds. Beet juice and its powdered form slows down tumor development. Adding a healthy weekly amount of beets to your diet can keep your body cancer-free for a very long time.
Terrible diseases like colon cancer and liver cancer can be prevented if beetroot juice is consumed regularly. This is due to the detoxifying property of beetroot and it can also be rightly called as the ’liver’s best friend’
14). Good for Liver Health
Betaines contained in beet juice stimulate the functions of the liver
15). Other Benefits
In ancient times, beets were used to cure fever and constipation. In the Middle Ages, beetroot was also used as a remedy for digestive disorders. Finally, beet leaves are good for speeding up the healing process of wounds.
Skin Benefits Of Beetroot
16). 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.
Beetroot juice if consumed on a regular basis can help to reduce acne and pimples, which are caused due to impurities in the blood.
17). Reduces Signs Of Aging
Beetroot juice helps to cleanse the blood and provides healthier skin. It also contains antioxidants, which helps in reducing free radicals in the body and reduces early signs of aging.
The benefits of the beetroot for skin are unlimited. No matter in which form it is consumed, it will help to provide a fair and radiant look to your face and skin.
Hair Benefits Of Beetroot
18). Fights Dandruff
Beetroot juice contains protein, phosphorus, potassium and many other essential vitamins and minerals, which improve blood flow to the scalp.
It removes the dead skin from the scalp and helps in the hair growth by removing excessive oil from the scalp. It has anti-septic and anti- inflammatory properties, which remove and heal the dead skin and condition the scalp to make it healthy and dandruff free.
It strengthens the root of the hair and opens the dead pores to make them absorb more nutrients into the scalp.
It removes the dead skin from the scalp and helps in the hair growth by removing excessive oil from the scalp. It has anti-septic and anti- inflammatory properties, which remove and heal the dead skin and condition the scalp to make it healthy and dandruff free.
It strengthens the root of the hair and opens the dead pores to make them absorb more nutrients into the scalp.
19). Natural Hair Dye
Beetroot is dark in color and is used as a coloring agent in many foods and beverages. Iit can also be used as a natural hair dye.
20). For Healthier Hair
Beetroot contains carotenoids, which help in maintaining the thickness of hair and gives them a healthy shine.
Benefits Of Beetroot In Pregnancy
21). Increases The Iron Content
Iron is highly essential for every woman at any point in time. But during pregnancy, it is even more essential. It helps enhance the hemoglobin content of the blood.
Thus, a pregnant woman is advised to consume beetroot juice for increasing the iron content of the body. Drinking beetroot juice during pregnancy keeps a woman from developing anemia.
Thus, a pregnant woman is advised to consume beetroot juice for increasing the iron content of the body. Drinking beetroot juice during pregnancy keeps a woman from developing anemia.
22). Contains Vitamin C
Beetroot also contains vitamin C. This vitamin helps the body absorb the iron present in the beetroot.
If an expecting mother consumes this juice throughout her pregnancy, then she can surely give birth to a healthy and strong baby.
But, it is also recommended that before doing so, one must consult their gynecologist and follow the instructions according to his/her advice.
If an expecting mother consumes this juice throughout her pregnancy, then she can surely give birth to a healthy and strong baby.
But, it is also recommended that before doing so, one must consult their gynecologist and follow the instructions according to his/her advice.
23). Improves The Health Of Liver
A nutritious pigment known as the betacyanin is present in beetroot, which detoxifies the liver and the blood.
Beetroot, hence, helps in removing the toxins from the body, which means the fatty acids will not get the chance to get deposited in the body.
A healthy liver means the proper functioning of the digestive system, and also a fit and fine body during pregnancy.
A large number of women tend to put on weight during pregnancy, so consuming a beetroot will suppress this tendency to a certain extent.
Beetroot, hence, helps in removing the toxins from the body, which means the fatty acids will not get the chance to get deposited in the body.
A healthy liver means the proper functioning of the digestive system, and also a fit and fine body during pregnancy.
A large number of women tend to put on weight during pregnancy, so consuming a beetroot will suppress this tendency to a certain extent.
24). Contains Folic Acid
Proper fetal development is very important during this period and folic acid helps in this development.
Beetroot, in the raw form, contains folic acid which is helpful in the growth of the fetus. It also helps in forming red blood cells.
Beetroot, in the raw form, contains folic acid which is helpful in the growth of the fetus. It also helps in forming red blood cells.
25). Purification Of Blood During Pregnancy
This nutritious vegetable has the capability to purify blood. It also protects the child from the possible defects of birth.
Beetroot also increases the physical stamina of pregnant women to a great extent that is a bonus during delivery.
It is also a package of carbohydrates, vitamins A and B, soluble fiber, and also protein. Last, but not the least, it helps in diminishing the blood pressure.
Beetroot also increases the physical stamina of pregnant women to a great extent that is a bonus during delivery.
It is also a package of carbohydrates, vitamins A and B, soluble fiber, and also protein. Last, but not the least, it helps in diminishing the blood pressure.
Side Effects Of Beetroot
Iron And Copper Condition
People suffering from hemochromatosis or Wilson Disease should avoid the overconsumption of beetroot as it leads to potential accumulation of copper and iron in the body.
Hemochromatosis is an iron overload condition in the body, while Wilson disease does not allow a person’s body to lose excess copper. Beetroot is packed with both iron and copper and can definitely make these two conditions worse.
Hemochromatosis is an iron overload condition in the body, while Wilson disease does not allow a person’s body to lose excess copper. Beetroot is packed with both iron and copper and can definitely make these two conditions worse.
Beeturia
According to the British Medical Journal, a certain percentage of the population suffers from red urine and coloration of blood, which take place after consuming beetroot. This condition of coloration of blood is called beeturia.
Although, non-serious, this side effect can cause panic in some people. So, if you see red urine, don’t panic! It’s just all that beetroot in your body.
Although, non-serious, this side effect can cause panic in some people. So, if you see red urine, don’t panic! It’s just all that beetroot in your body.
Nausea And Diarrhea
Beetroot can also cause nausea, stomach upset and diarrhea in some people. A concentrated extract of beetroot is betaine. And this betaine often causes these side effects.
Kidney Problem
People suffering from kidney diseases should avoid beetroot because beetroot contains betaine, which increases the total cholesterol level in the body. Individuals with kidney problems need to consult a doctor before taking betaine to avoid complications
Pregnancy
Pregnant women should be careful while taking betaine, as it can affect both the mother and child. According to Mayo Clinic, beetroot has a “C” rating for usage during pregnancy, i.e., it has been tested on animals and the studies have shown that it has an adverse impact on the growing fetus.
To avoid needless hassles, limit your beetroot intake during pregnancy
To avoid needless hassles, limit your beetroot intake during pregnancy
Lowers Blood Pressure Level
Beetroot has an inherent quality, which allows it to lower the body’s blood pressure level. For people with high BP, this can be a blessing.
It is important to remember that combining beet’s blood pressure lowering property with high BP medication can bring down the body’s blood pressure level dangerously low at times.
So, if you are on high BP medication, be cautious while consuming beetroot.
It is important to remember that combining beet’s blood pressure lowering property with high BP medication can bring down the body’s blood pressure level dangerously low at times.
So, if you are on high BP medication, be cautious while consuming beetroot.
Kidney Stones
The high oxalate content in beetroot increases the possibility of kidney stone formation in the body. So, if you have a history of kidney stone, refrain from consuming excess amounts of beetroot as it can be harmful for your health.
Calcium Level
Beetroot juice lowers the level of calcium in the body, which can lead to many diseases. This occurs due to the over drinking of the beetroot juice.
Lowering the calcium level may lead to many bone problems. Thus, professional health care provider should be consulted in each and every stage.
Lowering the calcium level may lead to many bone problems. Thus, professional health care provider should be consulted in each and every stage.
Problems With Vocal Cord
Drinking beetroot juice can cause a feeling of tightness in the throat and can even make speaking difficult. This happens due to the overconsumption of beetroot.
This problem can be avoided, if the juice is consumed with other vegetable juices.
This problem can be avoided, if the juice is consumed with other vegetable juices.
Other Problems
Some people experience fever, chills, and rashes after drinking beetroot juice.
These side effects may look scary but compared to the immense benefits that one can get from beetroot, they are mere drops in the ocean.
So, go ahead, enjoy beetroot to your heart’s content. But, if you face any of these side effects, don’t panic! See your doctor and you’ll be fine.
Have you ever faced any of these beetroot side effects? Share your experiences with us in the comments section below.
RECIPES
Beetroot Juice For Weight loss
Celery And Beet Juice
Ingredients
5-6 celery stalks
1 small beet, chopped into cubes
1 cup chopped spinach
A bunch of cilantro
1 teaspoon sea salt
Procedure
Put all the ingredients in a food processor.
Blend for around 2 minutes and sprinkle a little amount of lemon juice.
This particular juice helps the body get rid of toxins and wastes, and acts as a good cleanser.
Carrot And Beetroot Juice
Ingredients
1 small beet, chopped into cubes
2-3 large carrots, preferably chopped
1 stalk of celery
Procedure
Put the ingredients into a food processor for around 5 minutes.
Sprinkle a little bit of salt and voila, and it’s ready.
This concoction provides antioxidants, beta-carotene and roughage necessary for the body.
Beet Greens Healthy Recipes
Ingredients
1 bunch beets with greens
¼ cup coconut oil
2 cloves garlic, minced
2 Tbsp. chopped onions
1 Tbsp. red wine vinegar Sea salt
pepper to taste
Procedures
Preheat oven to 350 degrees Fahrenheit.
Wash beets thoroughly, leaving skins on. (It’s easier to peel the beets once they’ve been roasted.) Remove the greens and rinse, removing any large stems and set aside.
Place beets in a small baking dish or roasting pan, toss with 2 tablespoons of coconut oil, cover and bake for 45 to 60 minutes or until tender. Serve with red wine vinegar or butter and salt and pepper.
For the greens: Heat the remaining coconut oil in a skillet over medium-low heat. Add garlic and onion and cook for one minute. Tear the beet greens into 2 to 3 inch pieces, and add to skillet, stirring until wilted and tender. Season with salt and pepper.
A Few Words of Warning: Beets contain oxalates, which when consumed in excess can cause bodily fluids to crystallize. People with kidney or gallbladder problems should avoid beetroots because they could exacerbate kidney and bladder stones.
CONCLUSION
Beetroots are very good for your health. Rich in antioxidants, they help to prevent cancer and fight inflammation. They are good for lowering inflammation and blood pressure. It also helps to detoxify body, boost immunity and prevent respiratory issues.
Beet greens packed with important nutrients such as potassium, copper, magnesium and vitamin A, K, and C. They also help to lower risk of chronic diseases such as type 2 diabetes and stroke.
Beet greens packed with important nutrients such as potassium, copper, magnesium and vitamin A, K, and C. They also help to lower risk of chronic diseases such as type 2 diabetes and stroke.
Beets are rich in various essential vitamins and minerals such as vitamin C, iron and magnesium. They also boost liver and heart health. Apart from beetroot the beet greens are also very healthy for the body and can be included in the diet.
Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber.
Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol.
Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.
Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol.
Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.
Vitamin K in beet greens contains blood clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength, and may also play a role in fighting Alzheimer’s disease.
Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.
Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.
The vitamin A content in beet greens helps strengthen the immune system and stimulates production of antibodies and white blood cells.
The beta-carotene in vitamin A is a known antioxidants that can fight the effects of free radicals in the body along with cancer and heart disease. Doctors often recommend vitamin A to patients at risk of developing night blindness.
The beta-carotene in vitamin A is a known antioxidants that can fight the effects of free radicals in the body along with cancer and heart disease. Doctors often recommend vitamin A to patients at risk of developing night blindness.
Beetroot juice is thus one of the healthiest foods that you can have. However, drinking beet juice might make your urine and stools appear reddish. This is quite usual, and you shouldn’t panic if it does occur.
Have you ever tried beet or beetroots before? Do let us know if there are any other benefits of beets and beetroot juice that you can think of! Share your experience and thoughts in the comments section below.
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