Beetroot is a root vegetable that can be used in many dishes. It contains many vitamins, minerals and plant compounds. However, many people still do not know the full benefits of this root.
The following article will list the nutrition facts, health benefits and some dishes with beets.
General information about beets
Beetroot (also known as red beet) is one of many varieties of sweet beets. It is packed with essential nutrients and is a good source of fiber, folate (vitamin B9), manganese, potassium, iron and vitamin C.
There are many varieties of beets and are usually graded by color – yellow, white, pink or dark purple.
Nutritional ingredients
Beets are mainly composed of water (87%), carbs (8%) and fiber (2-3%).
100g beets contain the following nutrients:
- Calories: 43
- Water: 88%
- Protein: 1.6g
- Carbs: 9.6g
- Sugar: 6.8g
- Fiber: 2.8g
- Fat: 0.2g
Carbs
Raw or cooked beets provide 8-10% carbs.
Simple sugars such as glucose and fructose – make up 70% and 80% of the carbs in raw and cooked beets, respectively.
This sweet radish has a glycemic index (GI) of 61 – this is about average. GI is a measure of how quickly blood sugar rises after a meal.
On the other hand, the starch absorption index (GL) is only 5 – very low. This suggests that beets don’t have a big effect on blood sugar because the total carbs per serving are so low.
Fiber
Red beets contain a lot of fiber, accounting for about 2-3g in a 100g serving.
Fiber is important in a healthy diet and has been linked to a reduced risk of many diseases.
Vitamins and minerals
Beets are a great source of many essential vitamins and minerals.
Folate (vitamin B9): Folate is one of the B vitamins needed for normal tissue growth and cell function. It is especially necessary for pregnant women.
Manganese: This is an essential trace element found in abundance in whole grains, legumes, fruits and vegetables.
Potassium: A diet rich in potassium can help lower blood pressure and positively affect heart health.
Iron: This is an essential mineral for the transport of oxygen in red blood cells.
Vitamin C: This vitamin is well known as an antioxidant that is important for immunity and skin health.
Inorganic nitrate
Inorganic nitrates include nitrates, nitrites, and nitric oxide.
Beets have a very high nitrate content. However, there is much debate surrounding this ingredient. Most dietary nitrates (80-95%) come from fruits and vegetables. On the other hand, nitrites come from seasonings, baked goods, grains, and processed meats.
Research shows that a diet rich in nitrites and nitrates can have positive health effects such as lowering blood pressure and reducing the risk of many diseases.
The body can convert nitrates into nitric oxide. This substance moves through the artery wall, sending signals to the small muscle cells around the artery and telling them to relax. When these muscle cells relax, your blood vessels dilate and blood pressure drops.
Health benefits of beets
Beets and beetroot juice have many health benefits, especially heart health and exercise performance.
Lower blood pressure
High blood pressure can adversely affect your blood vessels and heart. Besides, this is one of the risk factors for heart disease, stroke and early death.
Eating fruits and vegetables rich in inorganic nitrates may reduce the risk of heart disease by lowering blood pressure and enhancing nitric oxide formation.
Studies show that beets or their juice can help lower blood pressure by up to 3-10 mmHg over a period of several hours.
Such effects may be due to increased levels of nitric oxide, which causes blood vessels to relax and dilate.
Increase exercise capacity
Many studies show that nitrates can enhance exercise performance, especially during high-intensity endurance training.
Nitrates have been shown to reduce oxygen use during exercise by affecting mitochondria, the cellular organelles responsible for energy production.
This type of sweet radish is often used for this purpose because of its high inorganic nitrate content.
Can improve digestion
Fiber is an important component of a healthy diet.
It has been linked to many health benefits, including improved digestion.
Fiber bypasses digestion and goes straight to the colon, where it feeds beneficial bacteria in the gut.
This helps promote digestive health, preventing digestive conditions like constipation, inflammatory bowel disease, and diverticulitis.
Suggest some ways to prepare
- Beetroot smoothie: With its strong flavor, beets may not be a standout smoothie ingredient. So you can balance the taste by blending with yogurt, cocoa powder, and berries for a sweet breakfast.
- Salad : This recipe calls for a combination of beets with avocado, basil, and hard-boiled eggs.
- Beetroot soup with ribs
- Beetroot juice
Reference source
Beetroot 101: Nutrition Facts and Health Benefits https://www.healthline.com/nutrition/foods/ Accessed: 12/16/2020
9 Impressive Health Benefits of Beets https://www.healthline.com/nutrition/benefits-of-beets Accessed: 12/16/2020
14 Must-Try Beet Recipes https://www.healthline.com/health/food-nutrition/must-try-beet-recipes Accessed: 12/16/2020
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