SPECIES— Beta Vulgaris
WHAT IS BEETROOT?
Beetroot of deep red color is considered very beneficial for health. It is the root part of the plant and is often consumed in salads and juices. Beetroots are helpful in increasing the amount of hemoglobin in the body and maintain beauty. It is also known as garden beet, golden beet, table beet, red beet and dinner beet.
BEETROOT NUTRITIONAL VALUE:
One cup (approx. 136 g) of raw beet contains about [Trusted Source 1] —
- 58.5 calories (3% DV*)
- 13 g carbohydrates (4% DV)
- 3.8 g fiber (15% DV)
- 2.2 g protein (4% DV)
- 44.9 IU vitamin A (1% DV)
- 6.7 mg vitamin C (11% DV)
- 148 mcg folate (37% DV)
- 175 mg betaine
- 21.8 mg calcium (2% DV)
- 1.1 mg iron (6% DV)
- 31.3 mg magnesium (8% DV)
- 54.4 mg phosphorus (5% DV)
- 442 mg potassium (13% DV)
- 106 mg sodium (4% DV)
- 0.5 mg zinc (3% DV)
- 0.1 mg copper (5% DV)
- 0.4 mg manganese (22% DV)
- 34.0 mg phytosterols
- 8.2 mg choline
- zero cholesterol
NOTE: DV stands for daily value.
HEALTH BENEFITS OF BEETROOT:
Health benefits of eating beetroot may include —
1. In Diabetes :
Beetroot can be consumed as a natural remedy for diabetes due to its hypoglycemic properties. Consuming it daily balances blood sugar, which can be beneficial for diabetes patients.
Consumption of 225 ml beet juice is reported to reduce glucose response. All these elements can work to reduce the level of diabetes. [Trusted Source 2]
2. For A Healthy Heart :
The benefits of eating beetroot have also been seen to keep the heart healthy. The most important part of the body is heart, which is necessary in order to remain healthy.
The use of beetroot can work to keep the heart healthy. The nitrate element present in it can protect against heart diseases and heart attacks by normalizing blood pressure. [Trusted Source 3]
In addition, the anti-inflammatory properties present in beets may help to reduce inflammation in the body, which can lead to heart diseases. [Trusted Source 4]
The essential vitamins and minerals in it keep the heart healthy. You can consume beetroot daily to avoid many heart diseases.
3. In High Blood Pressure :
High blood pressure is a serious physical problem, in which blood pressure in the arteries increases more than normal. High blood pressure may have many fatal consequences. [Trusted Source 5]
Normal blood flow in the arteries is necessary for good health. Many modern measures exist to control high blood pressure, but beetroot can be consumed in natural remedies.
Beetroot contains an element called nitrate, which acts to reduce hypertension or high blood pressure. [Trusted Source 6]
The benefits of drinking beetroot juice daily can be seen as an indigenous treatment of high blood pressure.
4. In Cancer :
The benefits of eating beetroot have been seen to prevent cancer. One study found that beetroot can prevent lung and skin cancer from developing in the body. [Trusted Source 7]
At the same time, another study has also confirmed that drinking carrot and beetroot juice together may reduce the risk of blood cancer in the body. [Trusted Source 8]
Cancer is a deadly disease and home remedies are not possible to cure it. Therefore, the patient suffering from cancer should undergo a doctor’s checkup.
5. In Anemia :
Anemia occurs due to insufficient intake of iron, protein and vitamins. Sometimes, a large amount of blood loss due to an accident or injury can also cause anemia. Other causes include kidney problems, alcoholism, pregnancy, heavy bleeding, and vitamin B12 deficiency.
Anemia is a condition when sufficient red blood cells are not formed due to lack of iron in the body. Iron helps in making red blood cells (RBCs) in the body and these red blood cells carry oxygen to different parts of the body.
To treat anemia, it is recommended to eat foods containing iron. [Trusted Source 9]
It is reported that 0.8 milligrams are found in 100 grams of raw beet and 0.79 milligrams of iron in cooked beetroot, from which anemia can be relieved. [Trusted Source 10] [Trusted Source 11]
For better results beet vegetable can be prepared and eaten.
6. Source of Energy :
The benefits of drinking beet juice to alleviate fatigue have also been seen. Its 100 ml juice contains 95 kcal energy, by which the body can get energy instantly. [Trusted Source 10]
At the same time, a research published by National Center of Biotechnology Information has revealed that beet juice increases cardiorespiratory endurance or the ability to remain active for longer of athletes. This does not make them tired quickly and their performance improves. [Trusted Source 12]
7. Beneficial for Teeth and Bones :
Bones provide strength to our body and help in building our shape. To handle the entire weight of the body, it is necessary to remain strong.
In addition, bones also protect body parts, such as protecting the skull and forming the shape of the face. The ribs form a cage, keeping the heart and lungs safe.
Therefore, it is necessary to have calcium in the body for strengthening bones and beet is a good source of calcium. The benefits of eating beetroot include strengthening not only bones, but also teeth. [Trusted Source 13] [Trusted Source 10]
8. Anti-Inflammatory Properties :
Inflammation in the body can occur anytime and anywhere. Bacteria or other germs are responsible for this. It can also happen due to injury or any kind of chemical reaction in the body. [Trusted Source 14]
Anti-inflammatory effect is required to eliminate any kind of inflammation in the body. In such a situation, the benefits of eating beetroot can be seen. The element present in it, called betalain, has anti-inflammatory properties, which can help to reduce inflammation from the body. [Trusted Source 4]
9. Benefits of Beets for Brain :
Cognitive functions such as memory, concentration, decision making, etc. begin to decrease with age. The main reason behind this is lack of blood flow towards the upper part of the brain (cerebellum).
This can later lead to many serious problems such as brain damage or Alzheimer’s disease. In this case, a good source of nitric oxide such as beetroot can help reduce this problem to some extent.
It increases blood circulation to the brain and may be helpful in maintaining cognitive function. [Trusted Source 4]
10. Control Cholesterol :
Low-density lipoprotein or bad cholesterol produced in the body can cause serious harm by accumulating in blood arteries.
Increasing its quantity in the body may increase the risk of heart attack, so it is advisable to keep it under control. [Trusted Source 15]
The benefits of beet juice have been seen in controlling it. It is reported that by consuming 500 ml beet juice daily, its glycemic control properties can help to control bad cholesterol. [Trusted Source 2] [Trusted Source 11]
11. In Pregnancy :
The use of beetroot in pregnancy can be beneficial. It is a good source of folate, which is considered an essential vitamin during pregnancy.
It can reduce the risk of birth defects in an unborn baby. It also helps in the development of the fetus and can be helpful in the development of her spine and brain.
Folate helps to keep cells healthy and even create new healthy cells. Due to the presence of folate in it, the benefits of beet juice can also be found during pregnancy. [Trusted Source 11]
12. For Liver :
It is necessary for human liver to be healthy to nourish the body. You can consume beetroot daily to avoid liver problems.
Beetroots can help to reduce oxidative damage to the liver from high—fat food. It also contains flavonoids, which help to maintain metabolism. [Trusted Source 16]
Also beetroot can detoxify the liver. It helps to keep it clean and healthy. [Trusted Source 11]
13. Benefits of Beetroot in Cataract :
Beet juice is said to help keep the eyes healthy. Actually, beet is a rich source of many minerals and vitamins, one of which is vitamin C. Beet is rich in vitamin C. [Trusted Source 11]
A research published by NCBI has confirmed that intake of a vitamin C rich diet may help to prevent cataract. [Trusted Source 10] [Trusted Source 17]
14. Containing Antioxidant Properties :
Oxidative stress can cause many physical and mental problems. This may be due to the effects of ultraviolet rays, penetration of certain germs into the body, or more stressful exercise. Therefore, it is advisable to consume antioxidants to avoid oxidative stress.
In this case, the use of beetroot can be beneficial. Betalain present in it is an effective antioxidant, which can protect the body from damage caused by oxidative stress. [Trusted Source 4]
15. In Menstruation :
Menstruation is a problem that all women go through every month. During this time, it is common for a woman to have pain in various parts of the body, irritability, etc. [Trusted Source 18]
As there is excessive blood loss in women due to menstruation. A glass of beet juice can help women gain some strength because beet is rich in iron and it helps improve blood volume and blood flow. Iron is an essential element of red blood cells and is responsible for supplying oxygen and nutrients to various parts of the body.
In India, where most women suffer from iron deficiency or anemia during their reproductive stage, women feel more weakness, irregular and rapid heartbeat and shortness of breath due to losing blood during menstruation cycle. Beetroot is rich in iron and helps to produce hemoglobin in the body.
Many women take medication to get relief from this pain. In such cases the use of beetroot with any allopathic medicine can be beneficial.
A research has suggested that beetroot consumption during menstruation can be beneficial for a woman. [Trusted Source 11]
Further research is still needed on the benefits of beet in relation to menstruation.
16. Sexual Health :
Beetroot has been used for sexual health since ancient times. Beetroot gives nitric oxide which causes blood vessels to expand and blood flow to the genitals. Apart from this, a lot of boron is found in beetroot which helps in making human sex hormones.
Use of beetroot is reported to help increase sexual function hormones. [Trusted Source 19]
The nitric oxide present in its juice may work. It is reported that it may help to correct erectile dysfunction or impotence in men. [Trusted Source 20]
Further research is still needed on its exact functioning, but it can be said that the properties of beet are involved behind it.
17. Benefits of Beetroot for Skin :
Many external influences like sun, soil and pollution can damage your skin. It may result in dry skin, dermatitis and psoriasis (red skin, itchy rashes and crusts). To avoid these symptoms, it is necessary to protect the topmost layer of the skin.
Beetroot can be used for this. Beet extracts are enriched with an element called glucosylceramide, which can help to preserve the upper layer of skin safely. [Trusted Source 21]
It also helps in reducing wrinkles and stripes on the face and removing excess pigmentation on the skin. Beetroot is a good source of fiber and folate which helps in removing impurities and dirt from the skin. You can apply beetroot slices on your face to get glowing skin.
Beetroot can treat pimples and dark spots on your face. It is also used to get rid of dark circles. It also increases blood circulation to your skin. Beet juice helps in getting rid of pimples.
Dandruff and head itching can be eliminated with the help of it. The silica present in the beet moisturizes the scalp and keeps your hair soft and shiny. Mix vinegar with beet juice and apply it to your hair.
Mix beet juice with orange juice and apply on your skin. This natural remedy will soften and whiten your skin. Being rich in iron, beet transmits iron to the pores of your skin, which removes the yellowing of your skin.
18. Benefits of Beetroot for Hair :
Nowadays, many people like to color their hair, but are afraid to use them due to chemical present in it.
Therefore, most people are attracted to natural hair dye. In this case, beet juice can also be used. To get the benefits of beetroot for hair, applying beetroot juice with henna in a similar ratio can give hair a great color. [Trusted Source 22]
HOW TO INCLUDE BEET IN YOUR DIET?
- You can eat beetroots as a salad with food. You can also mix onions with it.
- You can eat it raw to take advantage of beetroot.
- You can consume it by cutting it and then sprinkling light salt and lemon on it.
- You can drink beet juice extract daily.
- You can make a spicy pickle. It is usually made in Kerala.
- You can also make beet vegetable and eat it.
- Fry the beets until they become soft and juicy. Mix and eat cheese with roasted beet.
HOW MUCH BEETROOT SHOULD BE EATEN PER DAY?
There is no scientific evidence about when and how much beet should be eaten on regular basis. It is believed that a glass of beet juice or half a beet can be included in a salad everyday.
It may be a good idea to consult your doctor before using beetroot for a particular disease or problem.
HOW TO MAKE BEET JUICE?
To get the benefits of beetroot, beet juice can be made by the method described below.
Material :
- Two medium sized beetroot
- Half a teaspoon of sugar
- Mint leaves
- Ginger (optional)
- Lemon (optional)
Method :
- Peel the beetroot and cut it into small pieces.
- Now blend beetroot, sugar, ginger and mint leaves in a blender.
- After that, with the help of a sieve, filter the ground pulp and take out the juice in a glass.
- Lastly, you can also add two to three drops of lemon juice to it for taste.
HOW TO CHOOSE BEET AND KEEP IT SAFE FOR LONGER?
Whenever you go to buy beetroot, choose one that has a clean top layer. Choose fruits that are completely free of stains. Avoid buying dried beetroot or beetroot with wilted leaves.
They can be stored in an air-tight plastic zip bag in the fridge to keep beets fresh for a long time. This allows them to remain fresh for about two weeks. Use its leaves and stem soon. They deteriorate quickly. [Trusted Source 23]
BEETROOT SIDE EFFECTS:
Not using the right amount can cause many health side effects; including —
- It contains rich amounts of dietary oxalate, excess intake can cause stones. [Trusted Source 24]
- Excess intake of beetroot can cause metal deposits in the liver. This porphyria can cause catania tarda, iron deficiency, or stomach problems. [Trusted Source 25]
- Its excessive use can also cause beeturia (changing the color of urine). It does not cause any harm to the body, but some people may get upset by it. [Trusted Source 26]
- Some people may be allergic to beetroot. This can cause urticaria (red, itchy, and burning pimples on the skin), shortness of breath, and problems in the eyes and nose. [Trusted Source 27]
- Its excessive intake can cause nausea and diarrhea.
- The loss of beetroot also includes complaints of red stool, which is called color stool. [Trusted Source 28]
- Before taking beetroot, keep in mind that its excessive intake may increase the level of sugar in the blood.
- Beetroot is prone to a disease called gout (high uric acid).
- Those who are troubled by low blood pressure problem should reduce their intake of beetroot.
- Beetroot is rich in iron and copper. Therefore, the patient of hemochromatosis should avoid its intake.
TAKE AWAY
Hope that after knowing the advantages and disadvantages of eating beetroot in this article, you will definitely make it a part of your lifestyle. At the same time, you also know what is found in beetroot. Now you can use it according to your need. If you like it, do not forget to share this article with the advantages and disadvantages of beetroot.
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