What are the key nutrients in beetroots. How do beetroots benefit your health. Can beetroots improve athletic performance. Are there any risks associated with consuming beetroots.

The Nutritional Powerhouse: Beetroot’s Essential Nutrients

Beetroots, often simply called beets, are a nutritional powerhouse packed with essential vitamins, minerals, and plant compounds. These vibrant root vegetables offer a wide array of health benefits, making them a valuable addition to any diet. Let’s dive into the nutritional profile of beetroots and explore why they’re considered a superfood.

Macronutrient Breakdown

Beetroots are primarily composed of water (87%), carbohydrates (8%), and fiber (2-3%). A 3/4 cup (100 grams) serving of raw beetroot contains:

• Calories: 43
• Protein: 1.6 grams
• Carbohydrates: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Despite their sweet taste, beetroots have a relatively low impact on blood sugar levels. They have a medium glycemic index (GI) of 61 but a low glycemic load of 5, meaning they shouldn’t cause significant spikes in blood glucose when consumed in normal portions.

Micronutrient Marvel

Beetroots are rich in various essential vitamins and minerals, including:

• Folate (vitamin B9): Crucial for tissue growth and cell function, especially important during pregnancy
• Manganese: An essential trace element found in high amounts in whole foods
• Potassium: Helps regulate blood pressure and supports heart health
• Iron: Necessary for oxygen transport in red blood cells
• Vitamin C: An antioxidant vital for immune function and skin health

These micronutrients work synergistically to support various bodily functions and promote overall health.

Beetroot’s Powerful Plant Compounds: Nature’s Health Boosters

Beetroots contain several unique plant compounds that contribute to their health-promoting properties. These phytonutrients not only give beets their vibrant color but also offer potential health benefits.

Betalains: The Crimson Crusaders

Betanin, also known as beetroot red, is the primary pigment responsible for the intense red color of beetroots. This compound belongs to a class of antioxidants called betalains, which have been associated with various health benefits, including reduced inflammation and improved detoxification.

Inorganic Nitrates: The Cardiovascular Allies

Beetroots are exceptionally high in inorganic nitrates, which the body can convert into nitric oxide. This compound plays a crucial role in vasodilation, helping to relax blood vessels and improve blood flow. As a result, beetroot consumption may lead to lower blood pressure and enhanced cardiovascular health.

Vulgaxanthin: The Golden Guardian

Vulgaxanthin is a yellow or orange pigment found in beetroots and yellow beet varieties. While less studied than betanin, this compound also contributes to the antioxidant properties of beets.

Heart Health Heroes: How Beetroots Support Cardiovascular Wellness

The cardiovascular benefits of beetroots are largely attributed to their high nitrate content. When consumed, these nitrates are converted into nitric oxide, which has several positive effects on heart health.

Blood Pressure Regulation

How do beetroots affect blood pressure? Studies have shown that consuming beetroot juice can lead to significant reductions in both systolic and diastolic blood pressure. This effect is particularly pronounced in individuals with hypertension, making beetroots a potential natural intervention for blood pressure management.

Improved Blood Flow

The nitric oxide produced from beetroot nitrates helps dilate blood vessels, improving overall circulation. This enhanced blood flow can benefit not only the heart but also other organs and tissues throughout the body.

Endothelial Function

Beetroots may help improve endothelial function, which is crucial for maintaining healthy blood vessels. The endothelium, the inner lining of blood vessels, plays a vital role in regulating blood pressure and preventing atherosclerosis.

Athletic Performance Enhancer: Beetroot’s Impact on Exercise Capacity

The benefits of beetroots extend beyond cardiovascular health, with emerging research suggesting they may enhance athletic performance.

Improved Oxygen Utilization

Can beetroots boost endurance? Studies have shown that consuming beetroot juice before exercise can improve oxygen utilization during physical activity. This effect is particularly beneficial for endurance athletes, as it may help delay the onset of fatigue and improve overall performance.

Enhanced Muscle Efficiency

The nitrates in beetroots may also enhance muscle efficiency, allowing athletes to perform at a higher intensity with less energy expenditure. This improved efficiency could translate to better performance in both endurance and high-intensity activities.

Faster Recovery

Some research suggests that the anti-inflammatory properties of beetroot compounds may aid in post-exercise recovery, potentially reducing muscle soreness and speeding up the recovery process.

Digestive Health: The Fiber-Rich Benefits of Beetroots

Beetroots are an excellent source of dietary fiber, providing about 2-3 grams per 3/4 cup (100 grams) serving. This fiber content offers several benefits for digestive health.

Promoting Regular Bowel Movements

The insoluble fiber in beetroots adds bulk to stools and helps promote regular bowel movements, potentially reducing the risk of constipation and related digestive issues.

Supporting Gut Microbiome

How do beetroots affect gut health? The fiber in beetroots acts as a prebiotic, providing nourishment for beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion, stronger immune function, and even better mental health.

FODMAP Considerations

It’s worth noting that beetroots contain fructans, a type of FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Some individuals with irritable bowel syndrome (IBS) or FODMAP sensitivities may experience digestive discomfort when consuming beetroots. In such cases, moderation or avoidance may be necessary.

Antioxidant Arsenal: Beetroot’s Role in Fighting Oxidative Stress

Beetroots are rich in various antioxidants, which help protect cells from oxidative stress and may reduce the risk of chronic diseases.

Betalains and Free Radical Scavenging

The betalains in beetroots, particularly betanin, are potent antioxidants that can neutralize free radicals and reduce oxidative damage to cells. This antioxidant activity may help protect against various chronic diseases, including certain types of cancer.

Vitamin C Synergy

Beetroots contain vitamin C, another powerful antioxidant that works synergistically with other compounds to enhance the overall antioxidant capacity of the vegetable.

Potential Anti-Inflammatory Effects

The antioxidants in beetroots may also help reduce inflammation in the body. Chronic inflammation is associated with numerous health issues, including heart disease, diabetes, and certain cancers.

Culinary Versatility: Creative Ways to Incorporate Beetroots into Your Diet

Beetroots are not only nutritious but also incredibly versatile in the kitchen. Their earthy sweetness and vibrant color make them a welcome addition to various dishes.

Raw Delights

Raw beetroots can be grated into salads or sliced thinly for a crunchy addition to sandwiches and wraps. Their natural sweetness pairs well with tangy ingredients like goat cheese or citrus fruits.

Roasted Perfection

Roasting beetroots brings out their natural sweetness and creates a tender texture. Toss cubed beetroots with olive oil, salt, and herbs, then roast until caramelized for a delicious side dish or salad topping.

Smooth Operator

Beetroots can be juiced or blended into smoothies for a nutrient-packed beverage. Combine beetroot with berries, ginger, and a splash of lemon for a refreshing and healthful drink.

Pickle Power

Pickled beetroots are a classic preparation that adds a tangy, sweet flavor to salads, sandwiches, or as a standalone side dish. The pickling process also helps preserve the beetroots for longer storage.

Beet Greens Bonus

Don’t forget about the beet greens! These leafy tops are edible and packed with nutrients. Sauté them with garlic and olive oil for a quick and nutritious side dish.

Potential Risks and Considerations: Navigating Beetroot Consumption Safely

While beetroots offer numerous health benefits, there are a few considerations to keep in mind when incorporating them into your diet.

Kidney Stone Risk

Beetroots are high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones or at high risk may need to moderate their beetroot intake.

Temporary Urine and Stool Discoloration

Consuming beetroots can cause a harmless condition called beeturia, where urine and stools may appear pink or red. This effect is temporary and not a cause for concern, but it’s worth being aware of to avoid unnecessary alarm.

Blood Sugar Considerations

While beetroots have a relatively low glycemic load, they do contain natural sugars. Individuals with diabetes should monitor their beetroot intake and consider how it fits into their overall carbohydrate consumption.

Nitrate Sensitivity

Some people may be sensitive to the high nitrate content in beetroots. While nitrates are generally considered beneficial, individuals with certain medical conditions should consult their healthcare provider before significantly increasing their beetroot consumption.

In conclusion, beetroots are a nutritional powerhouse offering a wide array of health benefits. From supporting heart health and enhancing athletic performance to providing essential nutrients and antioxidants, these vibrant root vegetables deserve a place in a balanced diet. By incorporating beetroots into your meals in various creative ways, you can harness their nutritional potential and enjoy their unique flavor profile. As with any dietary change, it’s always wise to consider individual health needs and consult with a healthcare professional when necessary. Embrace the beet and let its ruby red goodness contribute to your overall well-being.

Nutrition Facts and Health Benefits

Beetroots are a good source of nutrients, fiber, and many plant compounds. The health benefits of this vegetable include improved heart health, the ability to reduce blood pressure, and enhanced exercise capacity.

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Many of these benefits are due to their high content of inorganic nitrates.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

This article tells you everything you need to know about beets.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1):

• Calories: 43
• Water: 88%
• Protein: 1.6 grams
• Carbs: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Carbs

Raw or cooked beetroot offers about 8–10% carbs.

Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal (2).

On the other hand, the glycemic load of beetroots is only 5, which is very low.

This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.

Fiber

Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.

Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases (3).

SUMMARY

The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.

Beetroots are a great source of many essential vitamins and minerals.

• Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4, 5).
• Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
• Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6).
• Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
• Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7, 8).

SUMMARY

Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.

Plant compounds are natural plant substances, some of which may aid health.

The main plant compounds in beetroots are:

• Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9).
• Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10, 11, 12).
• Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Inorganic Nitrates

Inorganic nitrates include nitrates, nitrites, and nitric oxide.

Beetroots and beetroot juice are exceptionally high in nitrates.

However, debate has swirled around these substances for a long time.

Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat (13, 14).

Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats (10, 15).

Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases (13, 16).

Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12).

This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax (17, 18).

When these muscle cells relax, your blood vessels dilate and blood pressure goes down (19).

SUMMARY

Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.

Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.

Lower Blood Pressure

High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20).

Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21, 22).

Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21, 23, 24, 25).

Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28, 29).

Increased Exercise Capacity

Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30).

Beets and their juice are often used for this purpose because of their high inorganic nitrate content.

Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (31, 32, 33, 34, 35, 36, 37).

SUMMARY

Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.

Beetroots are usually well tolerated — except for individuals prone to kidney stones.

Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.

Oxalates

Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39).

Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.

Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates (40).

FODMAPs

Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.

FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).

SUMMARY

Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.

Beetroots are a good source of nutrients, fiber, and many plant compounds.

Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.

Beets are sweet and especially delicious when mixed in salads.

Easy to prepare, they can be eaten raw, boiled, or baked.

Nutrition Facts and Health Benefits

Beetroots are a good source of nutrients, fiber, and many plant compounds. The health benefits of this vegetable include improved heart health, the ability to reduce blood pressure, and enhanced exercise capacity.

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Many of these benefits are due to their high content of inorganic nitrates.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

This article tells you everything you need to know about beets.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1):

• Calories: 43
• Water: 88%
• Protein: 1.6 grams
• Carbs: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Carbs

Raw or cooked beetroot offers about 8–10% carbs.

Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal (2).

On the other hand, the glycemic load of beetroots is only 5, which is very low.

This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.

Fiber

Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.

Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases (3).

SUMMARY

The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.

Beetroots are a great source of many essential vitamins and minerals.

• Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4, 5).
• Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
• Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6).
• Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
• Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7, 8).

SUMMARY

Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.

Plant compounds are natural plant substances, some of which may aid health.

The main plant compounds in beetroots are:

• Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9).
• Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10, 11, 12).
• Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Inorganic Nitrates

Inorganic nitrates include nitrates, nitrites, and nitric oxide.

Beetroots and beetroot juice are exceptionally high in nitrates.

However, debate has swirled around these substances for a long time.

Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat (13, 14).

Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats (10, 15).

Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases (13, 16).

Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12).

This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax (17, 18).

When these muscle cells relax, your blood vessels dilate and blood pressure goes down (19).

SUMMARY

Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.

Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.

Lower Blood Pressure

High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20).

Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21, 22).

Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21, 23, 24, 25).

Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28, 29).

Increased Exercise Capacity

Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30).

Beets and their juice are often used for this purpose because of their high inorganic nitrate content.

Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (31, 32, 33, 34, 35, 36, 37).

SUMMARY

Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.

Beetroots are usually well tolerated — except for individuals prone to kidney stones.

Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.

Oxalates

Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39).

Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.

Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates (40).

FODMAPs

Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.

FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).

SUMMARY

Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.

Beetroots are a good source of nutrients, fiber, and many plant compounds.

Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.

Beets are sweet and especially delicious when mixed in salads.

Easy to prepare, they can be eaten raw, boiled, or baked.

Fresh vegetables 0003

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Raw beets

Quantity x {{unitOption. title}} piece

Energy 51 kcal

= 213 kJ

Proteins 1.57 g

Carbohydrates 9.54 g

Fats 0.19 g

Fibers 2.5 3 g

Energy {{foodstuff.foodstuff.energy}} kcal{{foodstuff.foodstuff.energy}} kJ

= {{ unitConvert(foodstuff.foodstuff.energy,0.239) | number : 0}} kcal= {{ unitConvert(foodstuff.foodstuff.energy,4.184) | number : 0}} kJ

Protein {{foodstuff.foodstuff.protein}} g-

Carbohydrate {{foodstuff.foodstuff.carbohydrate}} g-

Fat {{foodstuff.foodstuff.fat}} g-

Fiber {{foodstuff.foodstuff.fiber}} g-

Energy 51 kcal

Proteins 1.57 g

Carbohydrates 9.54 g

Fats 0.19 g

Fibers 2.53 g

Nutritional values ​​

90 056

9022 3

9005 6

9039 4

Nutritional composition

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

fiber_man ual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Sugar

fiber_manual_record Fat

fiber_manual_record Saturated fatty acids

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Contains vitamins

Folic acid Folic acid (folacin, folic acid, vitamin B9)

Vitamin B2 Vitamin B2 (riboflavin)

Vitamin B Vitamin B

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

Vitamin B1 Vitamin B1 (thiamine)

Vitamin A Vitamin A

Vitamin K Vitamin K

Vitamin E Vitamin E (tocopherol)

Vitamin C Vitamin C (ascorbic acid)

Vitamin B6 Vitamin B6 (pyridoxine)

Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)

Contains minerals

Potassium Potassium

Chromium Chromium

Pectin Pectin

Calcium Calcium

Manganese Manganese

Copper Copper

Sodium Sodium

Zinc Zinc

Iron Iron

Phosphorus Phosphorus

Selenium Selenium

Magnesium Magnesium

Iodine Iodine

Positive effect on health

Hair Improves hair condition

Blood pressure Reduces blood pressure

Heart Positive effect on heart health

Nails Improves nails condition

Cholesterol Improves cholesterol levels

Cells Has a positive effect on cells

Chemical composition and calorie content of beets

Bright beets are one of the most popular types of root crops and have valuable nutritional characteristics. It can have a round or elongated shape and is covered on the outside with a dense, smooth skin of black or burgundy color. Beet pulp is very firm and dense. Its color can vary from red to maroon, and light narrow stripes are visible on the cut. Before use, beets are subjected to heat treatment. The cooked root crop has a rich sweet taste and exudes a light pleasant aroma.

Raw beetroot contains 43 kcal per 100 g of product. This portion of the root vegetable contains 1.5 g of protein, almost 9 g of carbohydrates and only 0.1 g of fat. Despite the low energy value, beets are a valuable source of vitamins A, B1, B2, B5, B6, B9, C, PP and fiber. The product also contains potassium, copper, calcium, iron, magnesium, manganese, zinc and other minerals. The sweet taste of beets is due to the fact that their pulp contains a lot of natural sugars.

The benefits and harms of beets

The low calorie content of beets is not the only useful property of this root crop. The rich chemical composition of the product allows it to be used as an effective remedy for strengthening immunity and preventing colds. Regular consumption of beets has a positive effect on the heart and blood vessels, improves blood composition and increases hemoglobin, so it is useful to introduce this root crop into the diet for anemia. Beetroot juice can be instilled into the nasal cavity during a runny nose to relieve swelling and clear the airways. Fruits are useful for hypertensive patients, allowing normalization of blood pressure. For the prevention of heart disease, it is recommended to consume beets at least once a week.

Low calorie fresh beets can also be used for therapeutic compresses. The grated pulp of the root crop is used to eliminate irritations and rashes on the skin. Beets are recommended to be added to the menu for people with cancer. The substances contained in the root help to restore the body after chemotherapy and prevent the reproduction of cancer cells. Despite a number of useful properties, beets are not recommended for kidney failure, diabetes, kidney stones or gallbladder. The product can cause allergies, so it should be carefully introduced into the diet of children and allergy sufferers.

The use of beetroot in weight loss

The calorie content of raw beetroot is almost the same as that of the boiled root crop, so beetroot is often an ingredient in the menu for weight loss. It contributes to the effective burning of body fat, activating metabolic processes in the body and stimulating digestion. In addition, beets are a source of valuable elements that are difficult to obtain from a limited diet. The root crop can be used for mono-diets and fasting days. Beetroot has a mild laxative effect and helps cleanse the body of harmful substances and toxins.

Culinary uses of beetroot

The calorie content of beetroot remains virtually unchanged when it is boiled or baked in the oven. The dense pulp of the root crop is cooked for a long time, but you can speed up this process if you pierce it with a knife in several places. In addition, beets can be fried, stewed, marinated in spices. After cooking, root crops retain most of the beneficial chemical compounds.

Beetroot can be used as an ingredient in various salads and appetizers. The boiled root vegetable can be grated on a fine grater, adding garlic, walnuts and mayonnaise to it. Beets are one of the main ingredients for making red borscht. At the same time, the fresh fruit is grated and fried in sunflower oil along with onions, carrots and tomato sauce. Thin slices of fresh beets can serve as a decoration for meat and vegetable dishes.

The calorie content of raw beets is low, but when combining the product with other ingredients and spices, it is important to take into account their energy value. This will help to correctly calculate the calorie content of the finished dish.

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products in our database

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registered in the Calorie Table

43

Proteins, g:

1.5

Fats, g:

0.1

Carbohydrates, g:

8.8

Beetroot is a herbaceous plant of family Amaranth , having one-, two- and perennial representatives. The vegetable has a large maroon root crop of round, flattened or cylindrical shape and large leaves of rich green color with burgundy veins on long fleshy petioles. Known since the time of ancient Babylon, beetroot is still one of the favorite vegetables, second only to the potato (calorizator) in terms of prevalence. Rome and Byzantium, from where beets came to the territory of modern Russia, almost the entire Mediterranean is considered the birthplace of beets. An interesting fact – initially only beet tops were used for food, it was soaked in water and seasoned with hot pepper.

Calorie content of beets

Calorie content of beetroot depends on its variety. The calorie content of “ordinary” table beets averages 43 kcal per 100 grams of product.

Composition and beneficial properties of beets

Due to its composition, which contains: vitamins A, B1, B2, B5, B6, B9, C, PP, as well as minerals necessary for the human body: potassium, calcium, magnesium, zinc, copper and manganese, iron, iodine, boron and vanadium, phosphorus and sodium, beetroot is one of the healthiest vegetables in the range of commonly available foods. Beets are useful as a prophylactic for the occurrence of diseases of the heart and blood vessels, participate in the process of hematopoiesis, and prevent the occurrence of leukemia and anemia. In times of lack of multivitamin preparations, beetroot and its juice were treated for scurvy and beriberi, used as a cleansing and laxative. Fiber and dietary fiber, present in sufficient quantities both in raw and boiled beets, work as a general tonic and improve metabolism, beets “cleanse” the liver, kidneys and blood vessels. Beetroot juice diluted with water is used to treat a runny nose by instilling it into each nostril several times a day.

Finely grated raw beets can relieve inflammation on the skin and small tumors, because it is not for nothing that beets are considered an essential food for cancer patients during the rehabilitation period after chemotherapy and radiation therapy. Beetroot has the ability to lower blood pressure, which is extremely important for people with hypertension.

Harm of beetroot

Beetroot is not recommended for consumption or a significant reduction in the amount of the product for those diagnosed with urolithiasis and kidney failure, kidney and bladder stones. Diabetics should not get carried away with the use of beets due to the high content of natural sugars in the vegetable. It is also necessary to remember that beets are an allergen, therefore, it must be introduced into the diet of children gradually.

A mandatory rule for drinking beetroot juice is that it is strictly forbidden to drink it freshly squeezed, as this can lead to vasospasm, the juice should be put in the refrigerator for several hours, after which it should be drunk neat or mixed with carrot, cucumber or celery juice.

Types of beets

Beets have several varieties:

• Feed – has the largest root crops, used for livestock feed;
• Sugar – white elongated root crop, cultivated for the purpose of obtaining sugar;
• Dining room – well-known cultivated beets, which are eaten;
• Leaf – chard, has juicy and crispy leaves that are eaten both raw and cooked.

Beetroot varieties

All beetroot varieties are divided into early, mid-ripening and late varieties, which are particularly suitable for long-term storage. The best early varieties for the middle lane are: Bordeaux, Barguzin, Egyptian flat, Cold-resistant, Red ball. Of the mid-season, we single out: Bona, Detroit, Bohemia, Mulatto and Incomparable. Late common varieties: Cylinder and Renova.

Selection and storage of beets

When buying root crops, you need to pay attention to the smoothness and integrity of the surface of the root crop – potholes, growths, bumps or traces of decay should be the reason for refusing to purchase. Beets collected in your own garden on a dry day should be dried by laying them out in one layer in a dry room or under a canopy, cut off the tops, leaving 1-2 cm of petioles and stored in a cellar or on a balcony, placing them in boxes with slightly damp sand to avoid drying out (calorizer). A useful tip is to use large root crops as quickly as possible, they do not have the same keeping quality as small ones.

Beetroot for weight loss

Beetroot, having a mild laxative effect, is an indispensable product for anyone who is watching their weight or is going to lose weight. Unloading beetroot days, a beetroot mono-diet or boiled beets with olive oil several times a week as an afternoon snack will not only normalize the activity of the gastrointestinal tract and contribute to weight loss, but also cheer you up.

Beetroot in cooking

Beetroot is a versatile product, it is boiled, baked, stewed, salted, marinated and used raw, it is the basis of real borscht, beetroot and many other soups.