Overview

Beets is one of the healthiest vegetables. The Beetroot is the taproot portion of the beet plant. It is commonly grown for their edible leaves and taproots. It used as food and also used as a medicinal plant and as a food colorant. It is one of the varieties of the Beta vulgaris species. They are frequently added as an ingredient to salads, soups, and pickles and also used as a natural coloring agent.

Beetroots are available throughout the year and can be eaten every day. The botanical name of beetroot is Beta vulgaris. Right from the middle ages, beet is used for treating numerous conditions and used for a long time as a treatment for anemia.

health benefits of beetroot

Origin

The history of beets stretches back to ancient times, and therefore the earliest signs of their cultivation were around 4,000 years ago within the Mediterranean region.

Nutrition Value

A beets serving weighs 136 grams and provides 59 calories with a certain amount of dietary fiber. It is a rich source of sodium, potassium, sugar, vitamin C, calcium, and magnesium.

The below table shows the nutrition percentage of beets:

% Daily intake per serve Average Quantity per
Fat 0% 0.3g
Cholesterol 0% 0mg
Sodium 4% 107mg
Potassium 13% 443mg
Carbohydrate 5% 14g
Dietary Fiber 16% 4g
Protein 4% 2.4g

GI and GL Score

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

If a food comes with a GI of 55 or less then it is considered to be "Low GI", and a GI of 55 to 69 is a "moderate GI", and GI of 70 or greater is a "high GI".

The GI values for the beets is 64 and GL value is 5.

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Benefits

Lower Blood Pressure

It is abundant in dietary nitrates, which gets converted into nitric oxide in the body. Nitric oxide helps to relax and dilate blood vessels, thereby lowering blood pressure and preventing hypertension.

Prevent Anemia

Red beetroots have a significant amount of iron, which helps to prevent anemia and boosts the regeneration of red blood cells. Furthermore, vitamin C which is in beets aids in boosting the iron absorption.

Beets are good choice for pregnancy

It provides the 35 percent of your daily needs of the vitamin B folate, which can prevent birth defects. The iron which is in the beet greens ensure good blood building for the baby and more energy for Mom!

Good source of calcium and vitamin K

The green tops of beets contain vitamins and minerals like calcium and vitamin K that helps to prevent the bone loss.

Protect from Premature Aging

It does an amazing job protecting from the inside out. The antioxidants in beets protect the skin by neutralizing free radicals. The lycopene in the juice helps to keep the skin elastic while protecting it from the sun.

Prevents Cataract

It is a great source of carotenoids that can reduce the risk of cataract formation. It also helps to help prevent age-related macular degeneration.

Stronger Bones And Teeth

It is rich in calcium, and we know strong bones and teeth are impossible without the mineral.

Beetroot Juice can help to improve digestion

Drinking beet juice helps to stimulate your intestines and break down food. Drink a cup of beet juice before meals or anytime when you've got a stomach upset.

Good Source of Betaine

They contain an incredible 127 mg in each 100-gram serving. Recent studies show that alkaloid lowers C-reactive protein levels, which is a marker of a heart condition and chronic inflammation.

Healthy Brain

Beets improves brain neuroplasticity due to nitrates present in it. These nitrates help to increase the activity of the somatomotor cortex, a brain space that's usually affected within the early stages of insanity. As people grow old, blood flow to the brain decreases that ends up in diminished knowledge, and intake beets will stop this.

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Types

There are wide varieties of beets are available some of them as follows:

  • Red Beets
  • Golden Beets
  • Chioggia Beets
  • Baby Beets
  • Detroit Dark Red
  • Lutz Green Leaf

types of beetroot

Availability

All year.

Selection

Select only those beetroots which are small and firm and have a deep maroon coloring. They must also have unblemished skin and bright leaves. Go for hard and firm roots – this means the beets are fresh as they are recently plucked. Avoid beetroots with scales or spots. And yes, the taproot must be attached.

How to Preserve

Always trim the leaves 2 inches from the root as soon as you are home. Otherwise, the leaves will sap the moisture from the root. Also, do not trim the tail. Store them in a plastic bag and use them within two days.