What are the key nutrients in beetroot. How does beetroot impact heart health. Can beetroot improve exercise performance. What are the different types of beetroot. How does beetroot affect blood sugar levels. What plant compounds are found in beetroot. How do nitrates in beetroot affect the body.

Nutritional Profile of Beetroot: A Powerhouse of Essential Nutrients

Beetroot, scientifically known as Beta vulgaris, is a nutrient-dense root vegetable that offers a wide array of health benefits. This vibrant vegetable is not only low in calories but also packed with essential vitamins, minerals, and plant compounds. Let’s delve into the nutritional composition of beetroot to understand its true potential as a superfood.

Macronutrient Breakdown

Beetroot primarily consists of water (87%), carbohydrates (8%), and fiber (2-3%). A 3/4 cup (100 grams) serving of raw beetroot provides:

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

The carbohydrates in beetroot are predominantly simple sugars, with glucose and fructose making up 70-80% of the total carb content. Beetroot also contains fructans, which are short-chain carbohydrates classified as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols).

Micronutrient Content

Beetroot is an excellent source of several essential vitamins and minerals:

• Folate (Vitamin B9): Crucial for normal tissue growth and cell function, especially important during pregnancy
• Manganese: An essential trace element found in high amounts in whole grains, legumes, fruits, and vegetables
• Potassium: Supports heart health and helps regulate blood pressure
• Iron: Necessary for oxygen transport in red blood cells
• Vitamin C: An antioxidant that boosts immune function and promotes skin health

The Unique Plant Compounds in Beetroot and Their Health Implications

Beetroot contains several plant compounds that contribute to its health-promoting properties. These bioactive substances play a significant role in the vegetable’s potential to improve various aspects of human health.

Key Plant Compounds in Beetroot

1. Betanin: Also known as beetroot red, this pigment is responsible for the vegetable’s vibrant color and is believed to offer various health benefits.
2. Inorganic nitrate: Found abundantly in beetroot and its juice, inorganic nitrate converts to nitric oxide in the body, serving several important functions.
3. Vulgaxanthin: A yellow or orange pigment present in beetroots and yellow beet varieties.

How do these plant compounds contribute to beetroot’s health benefits? Betanin, for instance, has been studied for its potential antioxidant and anti-inflammatory properties. Inorganic nitrates, on the other hand, have been linked to improved blood flow and reduced blood pressure.

The Nitrate Controversy: Separating Fact from Fiction

Inorganic nitrates, including nitrates, nitrites, and nitric oxide, have been a subject of debate in the nutrition world. While some have associated these compounds with potential health risks, recent research suggests that dietary nitrates from plant sources like beetroot may actually offer significant health benefits.

Understanding Dietary Nitrates

Did you know that 80-95% of dietary nitrates come from fruits and vegetables? Beetroots and beetroot juice are particularly high in nitrates. When consumed, these nitrates can be converted into nitric oxide in the body. This substance plays a crucial role in vascular health by signaling the muscle cells around arteries to relax, potentially leading to improved blood flow and lower blood pressure.

It’s important to distinguish between dietary nitrates from plant sources and those found in processed meats. While nitrites used as preservatives in processed meats have been associated with potential health risks, the nitrates naturally occurring in vegetables like beetroot are generally considered beneficial.

Beetroot and Blood Sugar: Implications for Glycemic Control

For individuals concerned about blood sugar management, understanding how beetroot affects glucose levels is crucial. Let’s explore the glycemic impact of this root vegetable.

Glycemic Index and Load of Beetroot

Beetroot has a glycemic index (GI) of 61, which is considered medium. The GI is a measure of how quickly a food can raise blood sugar levels. However, the glycemic load (GL) of beetroot is only 5, which is very low. This discrepancy between GI and GL is due to the relatively small amount of carbohydrates in a typical serving of beetroot.

What does this mean for blood sugar control? Despite its medium GI, the low GL suggests that beetroot is unlikely to cause significant spikes in blood sugar levels when consumed in normal portions. This makes beetroot a potentially suitable vegetable choice for individuals managing their blood glucose levels.

Exploring the Diverse World of Beetroot Varieties

While the deep red beetroot is the most commonly recognized variety, there’s a whole spectrum of beetroot types waiting to be discovered. Each variety offers its own unique flavor profile and nutritional nuances.

A Rainbow of Beetroot Colors

• Red Beetroot: The classic variety with its deep crimson hue
• Golden Beetroot: Boasting a vibrant yellow color and a sweeter, less earthy taste
• Chioggia Beetroot: Also known as candy cane beets, featuring striking red and white concentric circles when sliced
• White Beetroot: Pale in color with a milder flavor compared to its red counterpart
• Pink Beetroot: A visually appealing variety with a delicate flavor profile

Each of these varieties not only adds visual interest to dishes but also provides a unique blend of nutrients and plant compounds. For instance, while red beetroots are known for their high betanin content, golden beets offer different antioxidants that contribute to their yellow pigmentation.

Beetroot and Exercise Performance: A Natural Ergogenic Aid?

The potential of beetroot to enhance exercise performance has garnered significant attention in the sports nutrition field. But how exactly does this humble root vegetable impact athletic capabilities?

Nitrates and Exercise Efficiency

The high nitrate content in beetroot is believed to be the key factor in its exercise-enhancing properties. When consumed, these nitrates are converted to nitric oxide in the body, which can lead to improved blood flow and oxygen delivery to muscles.

How does this translate to exercise performance? Studies have shown that beetroot juice consumption may:

• Enhance endurance in high-intensity exercise
• Improve time to exhaustion during moderate-intensity exercise
• Reduce the oxygen cost of exercise, potentially improving exercise efficiency

These effects are particularly noticeable in endurance activities and may be more pronounced in recreational athletes compared to elite performers. However, individual responses can vary, and more research is needed to fully understand the extent of beetroot’s ergogenic potential.

Culinary Applications: Maximizing the Nutritional Benefits of Beetroot

Incorporating beetroot into your diet can be both delicious and nutritious. This versatile vegetable can be prepared in numerous ways, each method potentially affecting its nutritional profile.

Cooking Methods and Nutrient Retention

How does cooking affect the nutrient content of beetroot? While some nutrients may be lost during cooking, others can become more bioavailable. Here’s a quick guide to common preparation methods:

• Raw: Preserves heat-sensitive nutrients like vitamin C but may have lower nitrate bioavailability
• Roasted: Enhances sweetness and may increase the absorption of certain antioxidants
• Boiled: Can lead to some nutrient loss in the cooking water but may increase the bioavailability of certain compounds
• Juiced: Concentrates nutrients but removes fiber
• Fermented: May enhance probiotic content and create unique flavor profiles

To maximize nutritional benefits, consider incorporating a variety of preparation methods into your culinary repertoire. Don’t forget about beet greens either! These leafy tops are highly nutritious and can be prepared similarly to other leafy greens like spinach or chard.

Creative Culinary Ideas

Looking for innovative ways to include beetroot in your diet? Try these ideas:

1. Beetroot hummus: Blend cooked beetroot with chickpeas for a vibrant and nutritious dip
2. Beetroot salad: Grate raw beetroot and combine with apples, carrots, and a citrus dressing
3. Beetroot soup: Create a comforting borscht or a chilled summer soup
4. Beetroot smoothies: Add a small amount of raw beetroot to your morning smoothie for a nutrient boost
5. Beetroot chips: Thinly slice and bake beetroot for a healthy snack alternative

By exploring diverse culinary applications, you can enjoy the nutritional benefits of beetroot while keeping your meals exciting and flavorful.

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.

Boiled beets – calories, nutritional value ⋙ TablicaKalorijnosti.

ru

Nutritional composition

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

fiber_manual_record Protein

fiber_manual_record Carbohydrates

fiber_manual_record Sugar

fiber_manual_record Fat

fiber_manual_record Saturated fat acids

{{dataChartPercent[0] | number:0}} %

{{dataChartPercent[1] | number:0}} %

{{dataChartPercent[2] | number:0}} %

{{dataChartPercent[0] | number:0}} %

{{dataChartPercent[1] | number:0}} %

{{dataChartPercent[2] | number:0}} %

{{dataChartPercent[3] | number:0}} %

{{dataChartPercent[4] | number:0}} %

Contains vitamins

Vitamin E Vitamin E (tocopherol)

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

Vitamin B5 Vitamin B5 (pantothenol, pantothenic acid)

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

Choline Choline (vitamin B4)

Vitamin B6 Vitamin B6 (pyridoxine)

90 002 Vitamin B1 Vitamin B1 (thiamine)

Vitamin A Vitamin A

Vitamin C Vitamin C (ascorbic acid)

Contains minerals

Selenium Selenium

Zinc Zinc

Magnesium Magnesium

Calcium Calcium

Iodine Iodine

Iron Iron

Phosphorus Phosphorus

Chemical composition and calorie content of boiled beets

Fresh cla has gained high popularity in the daily diet of many people due to its unpretentiousness in growing conditions and valuable nutritional characteristics. The fruits may have a round or slightly elongated shape and are covered with a dense, smooth black skin on the outside. The flesh of the vegetable can be dark red or burgundy, and light stripes are visible on its cut. Beets are most often consumed boiled. Such a product has a valuable chemical composition and a relatively low energy value.

Boiled beets contain 49 calories per 100 g. This portion of the product contains almost 2 g of proteins and about 11 g of carbohydrates. Boiled beets do not contain fat at all, but the product contains many vitamins A, B1, B5, B6, C, E, H and PP. The pulp of the boiled vegetable also contains choline and folic acid. In addition, beets contain valuable organic acids, as well as a special substance betaine, which is necessary for effective lipid metabolism.

Despite the low calorie content of boiled beets, they are a valuable source of minerals. The product contains calcium, magnesium, zinc, iron, manganese, selenium, phosphorus, iodine and other elements. Beets are rich in beta-carotene and fiber.

Benefits and harms of boiled beets

The rich chemical composition makes beets a useful product for humans. By consuming such a product regularly, you can improve digestion and cleanse the body of salts of heavy metals. Boiled beets, which are low in calories, are often used as a mild laxative for constipation that occurs during strict diets.

The vegetable pulp contains substances that have a beneficial effect on the chemical composition of the blood, increase hemoglobin. It is useful to eat boiled beets to lower blood pressure and reduce the level of bad cholesterol in the body. The vegetable helps to increase sexual desire and is useful for women with heavy periods, helping to replenish blood loss. Regular use of the product reduces the risk of blood clots in the blood vessels and reduces the amount of cholesterol plaques.

Despite the low calorie content of boiled beetroot, it should be eaten in moderation. The product contains a high percentage of natural sugars, therefore it is not recommended for diabetics. With caution, you need to introduce beets into the diet in the presence of problems with the intestines and an increased tendency to indigestion. People with urolithiasis are also not recommended to eat boiled vegetables.

Boiled beets in cooking

Fresh vegetables are washed under running water before cooking. To preserve the juiciness of the pulp, the beets are boiled in their skins without removing the root of the fruit. The vegetable is placed in a deep bowl, poured with cold water and put on fire. After boiling water, the beets are boiled for 45 minutes to 1 hour until they become soft. Fresh fruits can also be baked. To do this, they are carefully wrapped in foil and cooked in the oven at a temperature of about 180 ° C for 45 minutes.

Boiled beetroot, which has a minimum calorie content, can be an independent dish. It is grated, seasoned with salt, pepper and olive oil, getting a simple and tasty salad. Beets go well with prunes and feta, so they are often used to make cold appetizers. Boiled beets are added to vinaigrette and other vegetable salads. The product serves as the main ingredient for beetroot or spicy beetroot caviar, which is eaten with brown bread or used as a filling for tartlets.

Chemical composition of beetroot and its beneficial properties | Health

Every gardener dreams of unprecedented harvests. Increasingly, plant growth and development regulators help to get them. However, not everyone knows what these substances are and what their principle of action is.

It is known that the health and productivity of the crop grown on it depends on the level of soil acidity. You can determine soil acidity in laboratories specialized for this, or you can do it yourself using a pH meter or indicator litmus paper. There is also a method for determining soil acidity by weeds growing in a given area. How to determine and change the acidity of the soil.

Clay soils are a real problem for owners. Many people know this picture: with good garden care – a carrot with a marigold, potatoes with peas, unripe zucchini and eggplant, black sides of tomatoes. What to do? A good harvest on clay soil is real.

Beetroot: chemical composition, calorie content, useful properties

Beetroot is a genus of one-, two- and perennial herbaceous plants of the Amaranth family. The most famous beet varieties are common beet, sugar beet and fodder beet. All modern beetroots are descended from wild beetroots that grow in the Far East and India and have been used as food since time immemorial. The first mention of the beet dates back to the Mediterranean and Babylon, where it was used as a medicinal and vegetable plant. Initially, only its leaves were eaten, and the roots were used for medicinal purposes.

In this article we will talk about the most popular beet in every family and for every housewife – ordinary beet (table beet or red beet).

Useful properties of beets, its special nutritional value are associated with two points. Firstly, it is a unique set of elements that is no longer found, and secondly, red beets contain a large number of substances that are not subject to destruction during thermal cooking.

Chemical composition beets

The table shows the average values ​​(nutrients, vitamins, trace elements) per 100 grams of product.

9010 7 gr

9010 7 43.0

901 13

Chromium 7 20.0

Nutritional value
106	Carbohydrates	8.8	gr
Fat	0.1	gr
Proteins	1.5	gr
Water	86. 0	gr
Mono- and disaccharides	8.7
Starch	0.1	gr
Dietary fiber	2.5	gr
Organic acids	0.1	gr
Ash 113
Vitamins
Vitamin A	0.01	mg
Vitamin B1	0.02	mg 06	Vitamin B2	0. 04	mg
Vitamin B3	0.1	mg	Vitamin B6	0.07	mg
Vitamin B9	13.0	mcg
Vitamin C	10.0	mg
Vitamin E	0.1	mg
Vitamin PP	0.2	mg	Macronutrients/Micronutrients
Iron	1.4	mg
Potassium	288. 0	mg
Calcium	37.0	mg
Magnesium	22.0 901 08	mg
Sodium 9	7.0	mg
Phosphorus	mg
Chlorine	8	mcg
Vanadium	70.0	mcg
Iodine
Cobalt	2.0	mcg
Manganese	660. 0	mcg
Copper 08
Molybdenum	10.0	mcg
Nickel	14.0	mcg
Rubidium	mcg
Zinc	425.0	mcg

Beetroot beneficial properties for the human body

Beetroot has a wide spectrum applications in folk medicine, due to its beneficial and healing properties. The beneficial properties of beets are due to the presence of various vitamins, betaine, minerals, bioflavonoids in the roots. It is used as a tonic, improves digestion and metabolism.

Cobalt contained in beets helps the body to synthesize vitamin B12, and iodine protects the thyroid gland, preserves memory and performance. A very important substance contained in beets is betaine, a biologically active substance necessary for the complete absorption of protein. Betaine is so active that it allows you to digest the proteins contained in meat by almost 100%.

Liver function improves well under the action of betaine, which is part of the beetroot. At the same time, it is worth repeating that both raw beets and boiled and baked beets are equally useful.

People with high blood cholesterol levels should eat beetroot every day, as beetroot binds cholesterol directly in the intestines, preventing it from being absorbed into the bloodstream. Beet tops, especially young ones, are as rich in vitamins as root vegetables, but there are much more minerals and protein in it.

This vegetable is recommended for anemia, weakness, loss of strength, for the prevention of atherosclerosis and thrombophlebitis. By drinking beetroot juice for about two weeks, you can normalize the functioning of the body, and even taking large amounts of beetroot or juice does not cause any undesirable effects.

Infections and pathogenic bacteria also recede before the restorative properties of beets, which also have antipyretic and diuretic effects.

Also, thanks to the laxative properties of beets, the beetroot diet helps many people not only lose weight, but also get rid of an unpleasant and painful disease – hemorrhoids.

Fresh beetroot or beetroot juice also helps with diabetes, if you drink it at least 50 g 3-4 times a day, and with hypertension – 4-5 times a day, a tablespoon, mixed with honey. Red beet root crops are so miraculous that they are recommended to be used for the prevention of cancer, as well as to delay their development, since some organic compounds in the composition of root crops can slow down the growth of tumors.

The benefits of beets are also used as a cosmetic product, for example as a nourishing mask for oily skin. A small beet should be boiled, grated on a fine grater, and add a teaspoon of camphor alcohol. Apply this mixture on cleansed face, and rinse with warm water after half an hour. By making such a mask 2-3 times a week for a month, you can significantly improve the condition of oily skin.

Raw beetroot can be used to make a hair mask against dandruff. A gruel of grated beets is applied along the entire length of the hair, the head is covered with a film and tied with a towel for 30-40 minutes, then washed off thoroughly. This procedure must be repeated every week for 3 months, and dandruff will disappear.

Despite the abundance of its beneficial properties, beets can be harmful. So people suffering from urolithiasis and other metabolic disorders (with various diseases of the kidneys and bladder) should limit the use of beets due to the content of oxalic acid in it.

Useful properties of beets

Beets are often included in the menu in 4 varieties. It has long been known the benefits of boiled or raw beets , but even the tops are a whole pantry of vitamins. And beetroot juice has successfully taken one of the central places in folk medicine.

Difficult to enumerate useful properties of beets raw. First of all, it helps to remove toxins, salts, excess cholesterol and heavy metals. These processes are carried out due to the high content of fiber and pectins (2.5/100g), potassium (288mg/100g) and calcium (37mg/100g). Also, the use of this root crop can have a strong diuretic and laxative effect, so beets rank first among the vegetables needed to cleanse the body.

Fresh beetroot salads will help with atherosclerosis, as it contains a lot of iodine (7mcg/100g). Hypertensive patients should also pay attention to the beneficial properties of beets, because magnesium (22 mg / 100g), which is part of it, effectively stabilizes blood pressure.

Raw beetroot has 42 calories per 100g, and boiled beets have 40 calories per 100g, so beetroot dishes won’t hurt your waist at all. Carbohydrates in 100 g of root crops are 8. 8 g, proteins – 1.5 g, fats – 0.1 g.

Beets are one of the few vegetables that practically do not lose their nutrients during heat treatment. The beneficial properties of boiled beets include the fact that with the help of sodium (46 mg 100 g) it has a positive effect on the veins, accelerates blood throughout the body and prevents the formation of blood clots.

Vitamin C, which is no less in a boiled vegetable than in a raw one (10mg/100g), significantly improves immunity, and chlorine (40mg/100g) stimulates the functioning of the kidneys and liver. Leaves are rich in vitamin A, so the leaves, plucked as young shoots, which can be added to salads or soups, will help the skin to be beautiful and supple, and the teeth to be strong.

Beetroot juice, especially if diluted with carrot juice (1:5), is the best remedy for spring beriberi. Also, this drink is useful for anemia, improves digestion and significantly strengthens the entire body. Velika benefits of beets for pregnant women, because folic acid (109mcg/100g) saves from some congenital diseases.

Harm of beets: truth or myth?

Benefits of beets are undeniable, but, like any other product, it can affect some organisms negatively. For those who suffer from diabetes, it is better to limit the consumption of beets, because this vegetable is the title of the sweetest. Oxalic acid, which is quite abundant in beets, is contraindicated in urolithiasis. And although there are many recipes for treating this disease on the Internet with the help of beet juice, you should be careful about this method, because each organism is individual and reacts to beets in its own way. It is also better not to consume beets for those who suffer from heartburn.

How to choose and store beets

The main thing when choosing is to buy table beet, not fodder beet. The first is smaller in size, it has a dense dark skin. It is better to purchase an unwashed vegetable with a flat, smooth surface. If it began to germinate, rot or become soft, it was stored incorrectly, and it is better to refrain from buying such beets. It is best to store beets in a dark, damp room where the temperature does not exceed +3°C. You can also in the refrigerator, but only in a bag. In any case, the tops must be cut off, but not with a peel, so that the beets do not lose juice during cooking.

Chemical composition and nutritional value of raw beet (per 100g)

Nutritional value

• Calorie content 42 kcal
• Proteins 1.5 g
• Fat s 0.1 g
• Carbohydrates 8.8 g
• Dietary fiber 2.5 g
• Organic acids 0.1 g
• Water 86 g
• Sugar 6.76 g
• Mono- and disaccharides 8.7 g
• Starch 0.1 g

905 50 Ash 1 gr

Vitamins

Macronutrients

• Calcium 37 mg
• Magnesium 22 mg
• Sodium 46 mg
• Potassium 288 mg
• Phosphorus 43 mg 9 0551
• Chlorine 43 mg
• Sulfur 7 mg

Trace elements

• Iron 1. 4 mg
• Zinc 0.425 mg
• Iodine 7 mcg
• Copper 140 mcg
• Manganese 0.66 mg
• Chromium 20 mcg
• Fluorine 20 µg
• Molybdenum 10 µg
• Boron 280 µg
• Vanadium 70 mcg
• Cobalt 2 mcg
• Nickel 14 mcg
• Rubidium 453 mcg 134

  Vegetables and fruits grown on native land, in the natural habitat of a person – most useful and safe. Table root vegetables are no exception. The benefits and harms of beets are justified not only by traditional medicine, but are a scientifically proven fact. Including it in the daily diet has a beneficial effect on the cardiovascular, digestive, endocrine, nervous, excretory systems of our body. We must not forget about the contraindications that limit or exclude the consumption of vegetables.

  The vibrant burgundy beet root pictured below is available all year round. Early maturing varieties give a harvest by mid-summer, while beam maturity comes even earlier. The season of mass collection is August-October. The vegetable is perfectly stored in the winter, while preserving the healing properties completely.

  A vegetable with a thousand-year history

  The cultivated plant and its wild ancestor, the beet, received an impetus for development at least 4 thousand years ago in the Ancient Mesopotamia – on fertile soils in the Tigris and Euphrates valley. From here, the Phoenician seafarers brought it to Greece, then Rome, then all over Europe. The second direction of “colonization” is the Arab East, where the root forms of the vegetable were the first to appreciate.

  In the 10th century, beetroot was known in Rus’, and by the 14th century it had taken root so well that it was already considered a local plant. In the middle of the 19th century, more than 40 varieties of crops grew in peasant gardens.

  The benefits of beets have also been known for a long time. Traditional medicine has preserved “beetroot” recipes for the treatment of inflammatory infections, skin diseases, anemia. Some researchers believe that the consumption of this root crop in large quantities by the inhabitants of the Balkans and Rus’ slowed down the development of the plague here, which once mowed down a third of the population of Europe.

  Composition of table beets

  To understand the benefits of beets, let’s look at their biochemical composition. First of all, we note the components, the number of which in this root crop is higher than in others.

  Minerals

  Beetroot is the leader among vegetables in terms of potassium content. This element, together with sodium, is the basis for maintaining the acid-base balance of the body at the cellular level. It is necessary for the smooth functioning of the heart muscle, the regulation of blood pressure, the removal of salts and toxins. If there is not enough potassium in the body, there are problems with the heart muscles, neuralgia develops.

  Beets are a source of another valuable macronutrient – ​​magnesium. It supports the work of the heart, nervous system, strengthens blood vessels, affects bile secretion, intestinal motility.

  Please note! Root crops lead in the accumulation of nitrates. Moreover, unlike other vegetables and fruits, they are maximally concentrated not in the peel, but in the core. In doses not exceeding the permissible, nitrates contribute to blood thinning.

  Trace elements

  Table beet is a rich source of valuable microelements, which, although not included in the elemental composition of our body, are indispensable for health.

  • Iron is a participant in the processes of hematopoiesis, increases the level of hemoglobin. With its deficiency, anemia develops.
  • Iodine is necessary for the formation of thyroxine, a thyroid hormone. Its deficiency negatively affects the physical and mental development of a person.
  • Boron makes bones strong and joints flexible. Participates in metabolism, promotes the absorption of calcium, normalizes the secretion of the thyroid gland.
  • The health and beauty of the skin depends on copper, it is involved in hematopoietic processes, the formation of connective and vascular tissue.
  • Zinc stimulates metabolic processes, the activity of digestive enzymes, affects the reproductive function.

  Vitamins, biologically active substances

  Generous beets and vitamins.

  • V₉ (folic acid). 100 g of the product accounts for 13 mg of this vitamin, which is indispensable for the formation and support of the circulatory and immune systems, the formation of red blood cells. Lack of B₉ increases the risk of cell mutation, the appearance of malignant neoplasms.
  • А₁ (retinol) – a guarantee of clean skin and beautiful, healthy hair, improves eyesight, strengthens the immune system. It is also an antioxidant that suppresses the destructive effects of free radicals, slowing down the aging process at the cellular level.
  • C (ascorbic acid) is involved in the processing of cholesterol, the removal of toxins from the body, promotes the synthesis of interferon – a substance that counteracts viral infections.
  • Bioflavonoids. The plant pigment betacyanin does not just color the beet pulp in a purple-violet color, it is a strong antioxidant, prevents cell mutation, and strengthens the walls of blood vessels.
  • Betaine. The concentration of organic matter in the root crop is quite high – 128 mg per 100 g of pulp. Its main purpose is to fight homocysteine, a toxic, potentially dangerous agent that, accumulating with age, destroys the walls of arteries and causes the development of atherosclerosis. In addition, betaine has choleretic properties, improves the functioning of the liver, brain, and increases the endurance of the body.

  Small doses of table beets contain B vitamins (1, 2, 5, 6), E, ​​PP, organic acids (malic, oxalic), saponins.

  Dietary fiber

  One of the components of beets is fiber, which is of great nutritional value. In the root crop, it is represented by fibers and pectins

  (up to 48%). This is a natural enterosorbent that absorbs and removes toxic substances from the gastrointestinal tract, disperses bile, and lowers blood sugar and cholesterol levels. Coarse dietary fiber enhances intestinal motility, stimulates the growth of bifidobacteria, and with regular consumption produce a slight laxative effect.

  Carbohydrates

  Beets are a root vegetable with a sweet taste, 100 g of the product contains up to 9 g of carbohydrates in the form of mono- and disaccharides. This is not only a pleasant taste, but also the main source of energy. It should be remembered that carbohydrates supplied with boiled beets have a high glycemic index, i.e., they are quickly absorbed and awaken a feeling of hunger after a short time. The sugars obtained from the raw product are absorbed more slowly, saturating for several hours.

  Please note! According to the content of the protein, fat component, carbohydrates, beets have a high calorie content for vegetables – 42 kilocalories per 100 g of pulp. This is comparable to carrots, onions, radishes, parsnips. Less energy value in celery, cucumbers, radishes, tomatoes.

  Useful properties: myths and reality

  The richest biochemical composition of beets determines its useful properties, but does not make it a panacea. On what vital processes does the root crop really have a beneficial effect, and where is the desired given as the real? Let’s deal with the most common statements.

  1. Beets normalize bowel function. Yes. The fiber-rich product gently stimulates the gastrointestinal tract, normalizes stools, and prevents constipation. This contributes to the qualitative cleansing of the body from decay products, toxins, toxins, eliminates congestion in bile. Betaine promotes the breakdown of fats, the formation of choline (B₄), without which fatty modification of liver cells occurs.
  2. Treats hypertension. Yes, but only fresh beet juice has such an effect. It is literally filled with nitric oxide, which relaxes the walls of blood vessels from the inside and quickly lowers blood pressure. Daily consumption of beets, and in any form, improves blood composition, prevents vascular aging, cholesterol deposition, and the formation of blood clots. And, therefore, this product is a good remedy for the prevention of atherosclerosis.
  3. Fights cancer. It has not been scientifically proven, but we can safely say that the benefits of beets in this direction are significant. Natural antioxidants (retinol, betacyanin, folic acid) have a depressing effect on free radicals that destroy our body at the cellular level. But it is precisely because of them that the degeneration of normal cells occurs.
  4. Improves brain function. Yes. This is due to the presence of two organic components – betaine and nitrogen oxides. The first improves the condition of blood vessels, the second expands them and increases the supply of oxygen to the brain. In addition to stimulating the brain, this “cocktail” plays the role of natural doping, increases the overall endurance of the body.
  5. Excellent product for weight loss. If you decide to lose weight with this root crop, do not rush to count how many calories are in beets and count on a quick effect. The result will be delayed, but persistent. Beets normalize carbohydrate metabolism, contribute to the breakdown (burning) of fats, cleanse the intestinal cavity of toxins and toxins, eliminate stagnation, putrefaction. Thus, it will perform not only a dietary, but also a healing function. And further. Thermally processed carbohydrates are quickly absorbed and stimulate appetite. Therefore, for weight loss, if there are no contraindications, beets are best consumed raw.

  It’s interesting! Beetroot is used in cosmetology, and not only as a “natural blush”. Masks with the addition of fresh crushed pulp relieve inflammation on problem skin, improve complexion, tone, rejuvenate.

  Why is young leaves useful?

  The leafy relative of the beet chard is not often seen in the beds. Meanwhile, this is an excellent vitamin supplement containing almost the same set of biologically active substances as the root crop, and even more proteins. And even more so, not many people know that young beet leaves are in no way inferior to exotic chard. Tops along with petioles are added to salads, vegetable stews, cabbage rolls are wrapped in them, summer soups are made – okroshka, botvinya, beetroot.