beetroot

beet It contains nitrates, and betalains, which are known for their anti-inflammatory benefits.[1][2]

types of beetroot

There are many types of beetroot; Some of them are classified based on color, and these types are:[2]

  • white beet;
  • yellow beet;
  • Pink beet.
  • Dark purple beetroot.

beetroot benefits

It is worth noting that beetroot contains many nutrients that give it great benefits, including the following:[3][1]

  • Maintains blood pressure at a normal rate: Studies have indicated that beetroot can reduce blood pressure (in English: Blood Pressure) for people with high blood pressure by 4-10 mmHg in a short period of time; This is because it contains a high percentage of nitrates, which expand blood vessels, thus lowering blood pressure, and the level of nitrates in it remains high for a period not exceeding six hours, so it is recommended to use it regularly to observe long-term changes in the level of blood pressure. Beetroot is a rich source of potassium, which helps lower blood pressure and protect against heart disease.
  • Improves athletic performance for athletes: It is worth noting that nitrates increase energy production in cells, and increase the utilization of oxygen, and nitrates reach peak levels in the blood two to three hours after consumption, so it is preferable to consume beetroot before exercise. In two or three hours.
  • Maintains the health and safety of the digestive system: beetroot is a rich source of fiber that helps stimulate the growth of beneficial bacteria in the large intestine, reduces constipation and inflammatory bowel diseases (in English: Inflammatory Bowel Disease), as well as reduces the risk of colon cancer (English: Colon Cancer) and diseases The heart (in English: Heart Disease) and diabetes (in English: Diabetes).
  • Contributes to improving brain health: Mental and cognitive abilities may decrease with age; As a result of poor blood flow to the brain, the oxygen reaching it decreases, and nitrates (English: Nitrates) in beetroot help increase blood flow in the blood vessels, which increases blood flow to the brain; It also reduces the risk of dementia.
  • Reduces the risk of cancer: because it contains antioxidants; Beetroot contains betalains, which help the body get rid of free radicals, thus reducing the risk of cancer. One experiment showed that betalain may reduce the growth of prostate cancer cells. and breast cancer (in English: Breast Cancer).
  • Reduces Chronic Inflammation: Few studies have indicated that beetroot may reduce inflammation. Because it contains betalain.
  • Helps lose weight: Beetroot is characterized by containing a high percentage of water, and a low percentage of calories, as well as protein and fiber, which promotes a feeling of satiety for a longer period, and helps to reduce weight.
  • Beetroot is rich in folic acid: Studies have indicated that folic acid prevents birth defects, or what is known as neural tube defects, in children, when taken before pregnancy.
  • Beetroot contains vitamin A: Vitamin A is necessary for vision, and also maintains the health of mucous membranes and skin.

beetroot nutritional value

Beetroot is a food that is very rich in vitamins, minerals and fibers that are beneficial to the body. It is also characterized as a snack; It contains a small percentage of calories and fat, and it contains a high percentage of water, up to 87.5%, and the following is a statement of the nutritional value of each 100g of beetroot:[4][3]

Nutrient

Quantity per 100g

energy

43 calories

carbohydrates

9.56g

vitamin C

4.9mg

Vitamin A

2mcg

Vitamin B9

109mcg

potassium

325mg

Calcium

16mg

magnesium

23mg

Sodium

78 mg

Precautions of using beetroot

Despite the great benefits of beetroot; However, it may be harmful in some cases, and its disadvantages include:[3][2]

  • Beetroot contains oxalates, which is the main cause of the formation of kidney stones, so beetroot consumption should be reduced for those who suffer from kidney problems, and it should be noted that beetroot leaves contain oxalate more than its roots.
  • beet affects the color of urine; Where the consumption of beetroot in some people causes a change in the color of urine to pink, and this occurs in 10-15% of people in the world, and this is a genetic indicator of the body’s inability to analyze the chemical compound betacyanin, and it should be noted that The appearance of this color in the urine is not considered harmful, but it may be confused with the presence of blood in the urine.
  • Beetroot contains fructans, which are short-chain carbohydrates that feed gut bacteria, and may cause digestive problems; Especially in people who suffer from irritable bowel syndrome (in English: Irritable Bowel Syndrome).

The right way to buy and store beetroot

It is worth noting that when buying beetroot, you should stay away from soft beetroot, and choose fresh kernels of the appropriate size, to be preserved for a longer time; Where beetroot can be kept in the refrigerator for more than ten days, provided that the humidity is relatively high. As for beetroot leaves, it is preferable to eat fresh, and should not be kept for long periods.[3]

The use of beetroot in food

Beetroot is one of the delicious foods that can become a part of the daily diet, its roots and leaves are edible, and beetroot leaves can be cooked like spinach, and most people use beetroot pickles with their main meals, and it can be used in salads where it gives them bright colors in addition to the value Food, and beetroot juice, which is famous for its great benefits, can also be made, but it is advised to avoid exposing it to high temperatures; So as not to increase its nitrate content.[1]

the reviewer

  1. ^ ABC “9 Impressive Health Benefits of Beets”, www.healthline.com, Retrieved 14-2-2018. Edited.
  2. ^ APT “Beetroot 101: Nutrition Facts and Health Benefits”, www.healthline.com, Retrieved 14-2-2018. Edited.
  3. ^ a b c “Health benefits of beets”, www.nutrition-and-you.com, Retrieved 14-2-2018. Edited.
  4. ↑ “Nutrient values ​​and weights are for edible portion of raw beets”, ndb.nal.usda.gov, Retrieved 14-2-2018. Edited.

What are the benefits of beetroot?

writing – on the date : – Last updated: 2022-06-21 13:36:01