Beetroot is a root vegetable that is used in many cuisines. It is the taproot portion of the beet plant. Beetroots are widely cultivated for their nutritious leaves and edible roots. The health benefits of beetroots have been widely researched.
The garden beet (Beta vulgaris) is also used as an ornamental plant in gardens and as a leaf vegetable. Beetroots have long been used as a healthy food and remedy. They are called beet in English, Chukandar in Hindi, Remolachas in Spanish and Hong cai tou in Chinese. Many Indian households use beetroots to treat anaemia.
Beetroots have been used in many cultures as both food and medicine. In the Middle Ages, they were used to treat various ailments, and today they are known as one of the best natural sources of betaine, which can lower blood pressure and reduce the risk of heart disease. The below pointers discuss the potential health benefits of eating beetroot in more detail –
Beetroot contains nitric oxide, which helps to increase blood flow and relax blood vessels. In turn, it helps to lower blood pressure. Many studies have concluded this benefit of beetroot owing to the presence of the same. Further, consuming a glass of beetroot juice or adding a few chunks of beets to salads can also lower blood pressure, and the effect might be seen for almost six hours. Therefore, regular consumption may help lower blood pressure on a lasting basis.
Beetroots are rich in amino acids and dietary fibre, and together they relieve constipation and control bowel movements. Further, beets are gut-friendly and add bulk to the stool, which in turn restricts the development of various chronic diseases.
100 grams of beet provides 20% of the Recommended Daily Allowance (RDA) of folate, which is the naturally occurring form of folic acid. Studies reflect that consuming folates at healthy levels can promote healthy pregnancy while eliminating birth defect risks.
The consumption of beet juice or a diet rich in beets has been found to increase the levels of certain liver enzymes that help to protect and detoxify the organ.
Beetroot is rich in a unique antioxidant called alpha-lipoic acid. When taken intravenously or orally, this compound may help to reduce blood sugar levels.
Beetroot is a rich source of iron and folic acid, nutrients that help in the production of normal red blood cells. Drinking beetroot juice regularly helps to balance haemoglobin levels and also prevents disorders related to menstruation.
Consuming beet juice before 2 to 3 hours of exercise can improve your performance and help you achieve maximum results. This allows for a faster flow of blood. Subsequently, more oxygen can easily be absorbed by the muscles. Further, the presence of nitrates in the juice helps to improve mitochondrial efficiency and also increases the production of energy in the body.
The pigment Betanin, which is responsible for beetroot's red colour, also comes with anti-inflammatory properties. Moreover, some studies carried out on animals conclude that beetroot juice can effectively reduce inflammation in kidneys, but more research is required to confirm the same theory for humans.
Beetroot has been shown to help enhance the supply of blood to the brain. Its effects have been observed in healthy young adults, as well as in people with mild cognitive impairment (MCI) and dementia. Beetroot also improves cognitive functions, including concentration and memory, and nitric oxide, which is present in beetroot, helps maintain a normal flow of blood to the brain.
Beetroot is considered a natural detoxifier as it helps to keep the body toxic-free and clean. Further beets contain betalains that help purify the liver, blood, and skin while boosting the body's normal function. This means that it can be a great option for increasing your metabolism.
A 2019 review of studies found that betalains, pigments that give beets their red and yellow colour, are potentially effective in reducing cancerous cell mutations. However, more research is needed before health professionals can recommend beets to replace other standard cancer risk reduction methods.
Beets are good for you because of their high fibre content. Fibre helps promote the growth of healthy bacteria in your gut, which boosts your immune system and helps fight diseases. Fibre also reduces the risk of constipation and improves your digestion.
|
Nutrients |
Nutritional Value (in 1 Ounce) |
|
Energy (in Calories) |
44 cal |
|
Fat (in gram) |
0.2 g |
|
Fibre (in gram) |
2 g |
|
Potassium |
7% of DV (Daily Value) |
|
Manganese |
14% of DV (Daily Value) |
|
Phosphorous (in milligram) |
136 mg |
|
Zinc (in milligram) |
0.9 mg |
|
Copper |
8% of DV (Daily Value) |
|
Magnesium |
6% of DV (Daily Value) |
|
Foliate |
20% of DV (Daily Value) |
|
Carbohydrate (in gram) |
10 g |
|
Protein (in gram) |
1.7 g |
|
Iron |
4% of DV (Daily Value) |
|
Vitamin C |
4% of DV (Daily Value) |
|
Vitamin B6 |
4% of DV (Daily Value) |
Beets are best grown in cool weather, especially in spring and fall. The roots are harvested while the leaves are still young and tender. In winter, baby beets have a sweeter taste than fully-grown beets. If beetroot isn't in season, try canned or frozen varieties; both are nutritious. Beets can also be used to make an impressive array of dishes, including salads and desserts.
While beets are generally very healthy and can even prevent or treat certain conditions, they do have some side effects in excess. The effects of over-eating beetroot are as follows –
Experts say that while beetroot has benefits, there are also side effects. People with certain diseases should avoid eating beetroot. People with low blood pressure should also avoid eating beetroot.
There are several health benefits of beetroots that they are applauded for. However, it also has some side effects like discolouration of urine, an increased risk of stones in the kidney and may also trigger anaphylaxis or allergic reaction in some people. Beets are a natural food rich in iron and calcium, which makes them healthy for pregnant women.
However, excessive beetroot juice intake may also cause problems for women during pregnancy, like lack of energy and dizziness. Further, no dosage recommendations have been established for consuming beets, so one should keep a check on the portions before inducing this veggie into their diet.
Please try one more time!
Disclaimer #1: *Customer can choose options at the time of availing insurance. Premium amount may vary accordingly. Insured is required to disclose any pre-existing condition or on going treatment before policy issuance in the proposal form.
Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
Continue with {{twoWheelerCtrl.lastVisitedData.lastVisitedUrl.indexOf('DigitPaymentGateway/payments')
!== -1 ? 'payment
completion': 'previous
choice'}}
{{healthCtrl.lastVisitedData.dropOffPolicyHolderData ? 'Complete your purchase': healthCtrl.lastVisitedData.lastVisitedUrl.indexOf('plans-page')
!== -1 ? 'Continue Browsing' : 'Continue with your previous choice'}}
