Beetroot, juice, powder, capsules you can’t ignore the numerous benefits of this little red vegetable. If you check the many e-commerce portals you will be surprised by the number of nutriceuticals selling this goodness in little capsules. But no one can beat the real deal, that’s the vegetable, fresh from the farm to your kitchen approximately!
Red beetroot is finding its name among famous veggie peers when it comes to health benefits. It is a root veggie and scientifically known as beta vulgaris rubra.
It’s not only health promoting but also a disease preventing functional food. My fondest memory of beetroot is a delicious veggie side dish my mom used to cook in winters. Your childhood food memories go a long way in building adult habits and health.
What does Beetroot have?
It’s a source of nitrogen and is a good way of increasing nitric oxide production inside the body. Nitric oxide helps relax the endothelial muscle and helps in hypertension control.
Beetroot’s effect on the vasculature is largely attributed to its high inorganic nitrate content (250 mg∙kg−1 of fresh weight).
- Hypertension
- Atherosclerosis
- Type 2 Diabetes
- Dementia
There is high bioavailability of beetroot’s inorganic dietary nitrate is well established. Some reports suggest almost full absorption following digestion.
Oral antibacterial treatment
Antibacterial mouthwashes reduce beneficial bacteria in the oral cavity and gut . This lowers production if the beneficial nitric oxide
Betalain pigments: This has potent antioxidant, anti-inflammatory and chemo-preventive activity in vitro and in vivo.But the bioavailability of the pigment inside the human body is limited as seen from several studies. Further studies are needed in this field.
100 gram of beetroot has the following nutrients(source)
Calories: 43
Water: 88%
Protein: 1.6 grams
Carbs: 9.6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0.2 grams
Micronutrients in Beetroot
Beetroot is a rich source of phytochemicals like ascorbic acid, carotenoids, phenolic acids, magnesium, potassium, iron, and flavonoids.
Beetroot juice
A number of studies report that beetroot, in the form of a juice supplement, protects against oxidative damage to DNA, lipid and protein structures in vitro.22 other varieties of fruits and veggie juices including carrot, tomato, orange, and pineapple were also tested. Only Pomegranate juice showed antioxidant activity(measured by FRAM) more than beetroot
Store bought juices may have undesirable amounts of sugar and this should be kept in mind while drinking them especially for those who are diabetic. Excessive sugar should always be avoided.
Supplementation with beetroot juice diminishes muscular fatigue associated with high-intensity exercise.
Beetroot capsules are also available to provide the benefit of beetroot all year around.
How to cook beetroot?
In a stir fry with potatoes, peas and seasonal veggies. It’s best to peel and boil beetroot and other veggies before you stir fry them.
You can pressure cook in a double boiler system, inside a pressure cooker. MethodIn a bowl take cubed potatoes, beetroot, julienned ginger, salt, black pepper and butter in a tightly covered steel tiffin box. Place it in the pressure cooker with water just up to half the height of the tiffin box(the tiffin box should not be floating) Then pressure cook. (Recipe credit mom)
Pancake with beetroot: Peel, mash beetroot and use it in your pancake batter. Don’t forget to add orange juice or lemon juice to balance the flavors. It gives a lovely reddish pink hue to the pancakes.
As a salad, mixed veggie fritter or as a part of your chicken stew, beet will be a powerful addition to any diet. Eat it as a savory or a sweet dish , beet will not disappoint!
Precaution with beetroot
Due to its high nitrate content and ability to produce nitric oxide, the safety profile for medicinal use of beetroot in pregnancy and breastfeeding is not known.
Kidney disease: Eating too many beets might make kidney disease worse. Since beetroot contains oxalates, there’s a risk of kidney stones with excessive beetroot supplementation.
If you take beet capsules you must know this
The right dose of beet will need to be checked against factors like age, body weight, kidney, and liver function. There is insufficient data about the dose range for beet. Just because it’s natural, it’s not necessarily safe! Dosages are always important and always consult your doctor before taking nutriceuticals with bioactive compounds.
Have you eaten beetroot? Let me know in the comments below about a favorite beetroot dish and get featured in the book of veggies coming out in May!
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Asparagus :Also a medicinal plant
Disclaimer: This is meant to spread healthcare information and not be taken as medical advice. Kindly include supplements in your diet after consultation with personal physician.
References
Article information
Nutrients. 2015 Apr; 7(4): 2801–2822.
Published online 2015 Apr 14. doi: 10.3390/nu7042801
PMCID: PMC4425174
PMID: 25875121
Tom Clifford,1 Glyn Howatson,1,2 Daniel J. West,1 and Emma J. Stevenson1 (Pubmed)
Ninfali P., Angelino D. Nutritional and functional potential of Beta vulgaris cicla and rubra. Fitoterapia. 2013;89:188–199. doi: 10.1016/j.fitote.2013.06.004. [PubMed]
Gilchrist M., Winyard P.G., Fulford J., Anning C., Shore A.C., Benjamin N. Dietary nitrate supplementation improves reaction time in type 2 diabetes: Development and application of a novel nitrate-depleted beetroot juice placebo. Nitric Oxide. 2014;40:67–74. doi: 10.1016/j.niox.2014.05.003. [PubMed] [CrossRef] [Google Scholar]
Presley T.D., Morgan A.R., Bechtold E., Clodfelter W., Dove R.W., Jennings J.M., Kraft R.A., King R.A., Laurienti P.J., Rejeskib J., et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011;24:34–42. doi: 10.1016/j.niox.2010.10.002. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
Very informative. Will surely include beet root in my diet.
I extract the beetroot juice, mix it with water to make roti, savoury vermicelli. That’s the only way my boys eat it.
I love the powder idea. Going to try it soon
Informative. L make sure we have atleast one serving per week. loved it dr.
Good detailed post. When you say mouthwashes reduce beneficial bacteria, it means we shouldn’t use these mouthwashes ?
Mouthwash usage is a little controversial.
I make beet salad or add a beet every day to my salad. Yes, it oozes a red color over everything- but it also oozes a distinct taste to the salad!
I have heard that Beetroot is not good for Diabetic patients. Is it true? I love Beetroot, especially beetroot curry. Thanks for enlightening me on its health benefits.
Beetroot as root veg has a significant amount of carbs and should definitely be taken after considering the diabetic diet plan after consultation with doctors.
Okay 🙂
I’ve never been that keen on Beetroot, but know it’s good for me so Pinning this for ideas. Never would have thought of adding to pancakes!
I appreciate your attention to detail in this post. The benefits and cautions are outlined in an easy to understand way.
Hi Dr Amrita, I LOVE beets. Thanks for this article. Am I right is saying beets and beetroot are the same? Or just the root? Either way, I learned a long time ago how powerful beets were and needed this reminder. I love raw or cooked beets and beet juice but have not tried them in pancakes, stews or stir fries. very interesting. Thank you! ~ Fran
Beet is one superfood. During the winters, my mother used to make carrot, beet and tomato juice and I just loved that and now I prepare it for my kids. Though I didnt know about so many benefits of it.
Informative post in Beetroot here, I was advised to eat 1 beetroot daily in salad, due to my thal minor carrier. And, honestly I hate the taste, probably I take it as med hence the brain acts frenzy. But these details clear lot of doubts why beet is recommended for health check.
I’ve always been told about the wonderful health benefits of beetroots, but I was unaware of these capsules. Nothing beats the real deal!
Never knew there’s something like this as well. an informative article. loved it. Bookmarking the post.
Ah, I love beetroot! I haven’t had it in the form of juice. But we make side-dishes for rice out of this amazing veggie. The pink color sure attracted me as a kid and I gobbled on it always 🙂
Beetroot has a lot of benefits. Thanks to bring it into light. Informative post!
Wonderful post. Very informative.
Beetroot is an aquired taste. Once you read the health benfits of it, you want to consume it, in the tastiest possible way. I make Beetroot Chutney and Beetroot Pulao, both have managed to convert beetroot haters into beetroot lovers:)
agree, beetroot has many benefits, i even add it in roti, puri, idli too
Beet root is definitely very healthy. I guess same goes for beet root juice also. But everything that is healthy, we don’t eat. I certainly don’t. I don’t like beet root. No offence.
Beetroot +Spinach is the best combination for me. I preferred the soup of the mixture of these two with ginger and black salt.
wow! such an informative post inspired to immediately buy some beetroots!
I am too a big fan of this miraculous root, beetroot. As kids don’t like it, add this in tomato puree for health as well colour. Also, keep its powder handy as natural red colour.
Amazing piece, so detailed and informative.
I am sure to include them in my daily diet.
I used to hate Beetroot as a child when my mother cooked it in a certain way but somehow after marriage my wife has managed to convince me to eat beetroot and also made sure she cooks it in a way I like it. This is a great post bringing the useful effects of Beetroot.
Having beet root juice will be my first priority now!
Although I do love the fried roti ????