Beetroot is one of the healthiest root vegetables. It is reddish purple in colour and loaded with nutrients. Beetroot is one of the cheapest vegetables which is available throughout the year but unfortunately is one of the most neglected vegetables in our diet.
Beetroot is rich in magnesium, iron, potassium, vitamin B6 and other vitamins and minerals etc. If you consume beetroot regularly in your diet, you will get a lot of health benefits.
The nutritional value of 100 gms of beetroot is as follows:
- Calories – 44
- Fat – 0.2gms
- Protein – 1.7gms
- Fibre – 2gms
- Folate – 20%
- Magnesium – 6%
- Potassium – 9%
- Manganese – 16%
- Other vitamins and minerals
- Let us look at some of the amazing benefits of beetroot.
- Beetroot helps in improving digestion.
- Beetroot helps in weight loss.
- Beetroot helps in regulating blood pressure.
- Beetroot has high anti-cancer properties.
- Beetroot is used in the detoxification of the body.
- Beetroot helps in improving the stamina and physical performance.
- Beetroot helps in improving brain health.
- Beetroot helps in boosting the immune system.
- Beetroot has many skin and hair benefits.
- Some easy ways of cooking or eating beetroot are as follows –
- Some easy beetroot recipes are –
Let us look at some of the amazing benefits of beetroot.
Beetroot helps in improving digestion.
Beetroot is high in fiber, which helps in improving digestion. It helps in the prevention of digestive conditions like constipation, inflammatory bowel conditions etc.
Beetroot helps in weight loss.
Beetroots are very high in nutritional value (vitamins and minerals) but low in calories. Inspite of it being low in calories, beet still has a good amount of protein and fiber. The fiber helps in keeping you full thereby reducing your appetite for food.Beetroot is high in water and low in calories and this helps in aiding weight loss.
Beetroot helps in regulating blood pressure.
Beetroot helps in lowering and regulating blood pressure, leading to the prevention of hypertension and heart diseases. The lowering of blood pressure is due to the presence of nitrates in beet. Nitrates are converted into nitric oxide, which help in dilating the blood vessels, thereby improving the blood flow in the body.
It is important to know that beetroot should be a part of your regular diet, in order to experience the long term benefits, including the lowering of blood pressure.
Beetroot has high anti-cancer properties.
Beetroot is high in phytonutrients which have cancer fighting properties. Research has indicated that when beetroot extract was given to animals their tumours reduced.
Beetroot is used in the detoxification of the body.
It is rich in betalain pigments which help in breaking down toxins, which can then be excreted from the body. Beetroot is an important ingredient in many detoxification diets due to its properties of purifying the blood and liver.
Beetroot helps in improving the stamina and physical performance.
As we already know beetroot consists of nitrates, which helps in boosting stamina and also physical performance. Research has indicated that people who have beetroot juice or any other form of beetroot were able to perform much better. It also helps in enhancing the tolerance for high intensity exercises.
Beetroot helps in improving brain health.
It helps in boosting the cognitive and memory functions. The nitrates help in the dilation of blood vessels, which increases the blood flow in the brain. This helps in improving the cognitive and brain functions, thereby reducing many brain diseases like dementia, Alzheimer etc.
Beetroot helps in boosting the immune system.
It is high in antioxidant properties like betacyanin, which help in boosting the immune system.
Beetroot has many skin and hair benefits.
It has many skin and hair benefits like –
- Beet cleanses the blood and has anti-aging properties.
- It has phosphorus, potassium, vitamins and minerals which improves the blood flow in the scalp and removes the dead skin in the scalp.
- Beet makes your hair dandruff free.
- Its dark deep red colour is also used as a natural hair dye.
- Beet contains carotenoids which increase the thickness of the hair and gives the hair a healthy shine.
- It also improves the blood circulation in the entire body, thereby helping in getting a glowing skin.
Some easy ways of cooking or eating beetroot are as follows –
Boiling the beetroot.
You can boil the beetroot for about 10-12 minutes till it is little soft and then you can slice it or eat it. You can also use water in your vegetable broths or soups.
Steaming the beetroot.
You can wash and peel the cover of the beetroot and then fill the steamer with water. Keep the beetroot in the above container and let it steam till it is cooked, possibly for about 30 minutes. This is one of the best ways of eating beetroot as it does not destroy any nutrients.
Eating beetroot raw.
Many people like eating beetroot raw by just grating it on salads, dips or slices.
Some people like roasting beetroot by cutting it and sprinkling it with salt and pepper and then baking it for about 30-45 minutes at 180 degrees celsius.
Some easy beetroot recipes are –
You can take any hung yogurt and add sliced boiled beetroot, pepper, salt and a little lemon juice and blend it well. Your delicious and healthy dip is ready with any starters.
Add sliced boiled beetroot with fresh celery, basil leaves and soya granules. Your healthy beetroot juice is ready.
Grated beetroot can be added to any fresh salads, wraps or coleslaw.
Take equal portions of boiled beetroot and potatoes. Add ginger garlic paste, pepper, salt, chilli powder and garam masala. Mix it well and make patties of it. Coat it with semolina and shallow fry it and your healthy beetroot patties are ready to eat. Just follow the recipe of any normal vegetable patties and all you need is to add boiled and blended beetroot vegetable pulp instead of other vegetables.
Ensure that you get this humble root vegetable into your daily diet. Beetroot has amazing health benefits, which provide the necessary nutritional elements for your body.
Please read our earlier article Top 11 Healthy Super Seeds to include in your daily diet.
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