What are Beetroots?
Beetroots are sweet, deep red vegetables that you can eat raw. When eaten raw, they taste very similar to carrots. While most people know that beetroots help improve blood circulation, this vegetable offers many other health benefits.
- The bright red colour of beetroot comes from a natural pigment called betalain. Because of this vibrant shade, it is frequently used as a natural food colouring. Beetroots are also packed with essential nutrients and healthy plant compounds called anthocyanins.
- This vegetable is an excellent source of vital minerals, including magnesium, phosphorus, sodium, potassium, calcium, copper, selenium, zinc, iron, and manganese. It also contains beneficial nitrates. You can easily add these nutrients to your diet by drinking beetroot juice, boiling the vegetable, or adding it to salads.
Nutritional Value of Beetroot (Per 100g)
- Water: 87.58 g
- Energy: 43 kcal
- Carbohydrates: 9.56 g
- Sugars: 6.76 g
- Dietary Fibre: 2.8 g
- Protein: 1.61 g
- Fat: 0.17 g
Minerals
- Potassium: 325 mg
- Sodium: 78 mg
- Phosphorus: 40 mg
- Magnesium: 23 mg
- Calcium: 16 mg
- Iron: 0.8 mg
- Zinc: 0.35 mg
- Copper: 0.075 mg
- Selenium: 0.7 mcg
Vitamins and Choline
- Folate: 109 mcg
- Choline: 6 mg
- Vitamin C: 4.9 mg
- Niacin: 0.334 mg
- Vitamin B6: 0.067 mg
- Riboflavin: 0.04 mg
- Vitamin K: 0.04 mg
- Thiamin: 0.031 mg
- Vitamin A: 2 mcg
Health Benefits of Beetroot
Cardiovascular & Brain Health
- Lowers Blood Pressure: Beetroots are rich in nitrates, which the body converts into nitric oxide. This molecule relaxes and widens blood vessels, improving blood flow and lowering blood pressure. Studies show that drinking beetroot juice can directly lower these levels.
- Promotes Heart Health: The nitrates in beetroots help reduce the risk of heart disease and stroke. Additionally, the dietary fibre in beetroots helps lower bad cholesterol and triglycerides while raising good (HDL) cholesterol.
- Improves Brain Function: Nitrates dilate blood vessels to increase blood flow to the brain. This supports mental sharpness and may reduce the risk of dementia in older adults.
Fitness, Weight & Digestion
- Aids in Weight Loss: Beetroots are low in calories but high in water and fibre. The fibre keeps you feeling full for longer, which suppresses appetite(hunger) and reduces overall calorie intake.
- Improves Athletic Performance: The nitrates in beetroots increase oxygen supply to your muscles. Studies confirm that eating beetroots can significantly improve stamina and running performance in healthy adults.
- Enhances Digestive Health: High in fibre, beetroots support smooth digestion by adding bulk to your stool and feeding good gut bacteria. This regular consumption helps prevent constipation and inflammatory bowel disease.
Disease Prevention & Immunity
- Fights Inflammation: Beetroots contain betalains, which are natural pigments with strong anti-inflammatory properties. Regular consumption helps reduce pain and physical discomfort caused by swelling.
- Prevents Anaemia: Beetroots offer a significant amount of iron, which boosts haemoglobin levels to prevent anaemia. They also contain vitamin C, which helps your body absorb that iron more effectively.
- May Help Prevent Cancer: Animal studies suggest that the bioactive compounds in beetroots can stop cancer cells from growing. However, more human research is still needed to fully confirm this benefit.
Organ Health & Body Support
- Detoxifies the Body: The betalains in beetroots support liver function and assist the body in eliminating waste. Eating beetroots daily can enhance your body's natural detoxification process.
- Protects Eye Health: Packed with vitamin A, beetroots help lower the risk of developing cataracts and prevent age-related macular degeneration.
- Reduces Birth Defects: Beetroots are an excellent source of folate (vitamin B9), an essential nutrient that prevents birth defects. Pregnant women are highly encouraged to include beetroots in their daily diet.
Bone, Skin & Sexual Health
- Prevents Osteoporosis: The conversion of nitrates into nitric oxide plays a role in protecting bones. Beetroots also provide essential bone-strengthening minerals like calcium, magnesium, zinc, and copper.
- Improves Sexual Health: Research published in the Annals of the New York Academy of Sciences links low nitric oxide levels to a higher risk of sexual dysfunction. Boosting your beetroot intake increases nitric oxide, which can help alleviate issues like erectile dysfunction.
- Enhances Skin Health: Rich in vitamins and antioxidants, beetroots protect the skin from harmful ultraviolet UV ray damage, stimulate collagen production, and prevent premature aging.
Home Remedies for Skin and Hair
- Relieves Skin Itching: If you experience severe skin itching, apply a mixture of beetroot juice and powdered alum to the affected area. It will provide immediate relief.
- Heals Minor Burns: Applying beetroot juice directly to a minor burn helps it heal quickly and prevents blisters from forming.
- Eliminates Dandruff: Boil beetroots in water, let the water cool, and mix it with a small amount of vinegar. Apply this mixture to your scalp, let it soak, and then wash your hair to treat dandruff.
- Heals Ulcers: Drinking beetroot juice mixed with a spoonful of honey every day can help stomach ulcers heal faster.
Internal Health and Detoxification
- Cleanses the Kidneys: Mixing beetroot juice with cucumber juice creates a natural drink that helps flush out toxins and waste from the kidneys and gallbladder.
- Treats Hemorrhoids: Drinking a warm herbal decoction made from boiled beetroots can help relieve and cure hemorrhoids.
- Improves Digestion: Drinking beetroot juice regularly provides quick relief from common digestive issues and stomach discomfort.
Blood and Heart Health
- Prevents Anemia: Adding beetroot to your daily diet is an excellent way to prevent anemia.
- Boosts Red Blood Cells: Soaking raw beetroot in fresh lemon juice and eating it helps your body produce more red blood cells.
- Lowers Blood Pressure: People with hypertension can effectively manage and control their blood pressure by drinking beetroot juice.
- Reduces Cholesterol: Drinking beetroot juice every day lowers bad cholesterol levels in the body.
Brain Health and Disease Prevention
- Prevents Forgetfulness: Studies show that beetroot juice increases blood flow to the brain, which helps prevent age-related memory loss, dementia, and Alzheimer's disease.
- Fights Cancer: The rich antioxidants in daily beetroot juice can destroy harmful cells and help prevent cancer from developing.
What Are the Side Effects of Beetroots?
- Digestive Issues: Beetroots are high in FODMAPs. These are short-chain carbohydrates [1.0] that can cause various digestive problems, such as gas, bloating, and stomach pain.
- Kidney Stones: People prone to kidney stones should avoid or limit beetroots. This is because beetroots contain high levels of oxalates, a compound that contributes to stone formation.