Beetroot
The beetroot is the taproot portion of the beet plant, usually known in North America as the beet and also known as the table beet, garden beet, red beet, or golden beet. It is one of several of the cultivated varieties of Beta vulgaris grown for their edible taproots and their leaves.
Beet Varieties
The most common garden beet is a deep ruby red in color, but yellow, white, and even candy-striped (with red and white concentric circles) are available in specialty markets. Sugar beets are used to make table sugar. The leaves of the beet plant are also edible.
Nutrition Facts
Beets Amount Per 100 grams
Calories 43% Daily Value*
Total Fat 0.2 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 78 mg 3%
Potassium 325 mg 9%
Total Carbohydrate 10 g 3%
Dietary fiber 2.8 g 11%
Sugar 7 g
Protein 1.6 g 3%
Vitamin A 0%
Vitamin C 8%
Calcium 1%
Iron 4%
Vitamin D 0%
Vitamin B-6 5%
Cobalamin 0%
Magnesium 5%
*Per cent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Interesting Beetroot Facts:
· Beetroot develops leafy stem that can grow 39 to 78 inches in height.
· Beetroot has heart-shaped leaves. They are usually 2 to 8 inches long in wild plants and much longer in cultivated varieties.
· Most people cultivate beetroot because of its edible root. It develops 55 to 65 days after planting of seed. Root is usually red to purple in color. Unlike other types of vegetables, root contains high quantities of sugar.
· Beetroot develops small, green or reddish flowers that appear in dense spikes. Flowers are pollinated by wind.
· Fruit of beetroot is called nutlet. It has hard structure and it is arranged in clusters.
· Beetroot has high nutritional value. Besides high content of sugar, beetroot is rich source of vitamins B6 and B9 and minerals such as iron, magnesium and potassium.
· Beetroot can be used raw, cooked or pickled. It is often used for salads, soups and as an ingredient of dishes made of meat. Beetroot can be also used for the manufacture of wine.
· Leaves of beetroot are also edible. Fresh leaves taste like spinach.
· Leaves of beetroot were used for binding of wounds in the ancient Greece. Beetroot was popular "mouth freshener" in the past. It was used to eliminate the smell of garlic. Latest medical experiments showed that beetroot lowers blood pressure and increases endurance in athletes. It also prevents development of liver diseases which result from protein deficiency, diabetes or alcohol abuse.
· Beetroot juice was used as dye in the past. During the 19th century, women used beetroot for dyeing of hair.
· Betain is a substance isolated from beetroot. It is responsible for the purple color of the root. This substance is used in food industry to improve color and taste of desserts, jams, ice-creams, jellies, tomato sauces and breakfast cereals.
· Home-made lotion (produced by boiling the beetroot) can be used for the removal of dandruff.
· Juice made of beetroot can be used instead of litmus paper to determine acidity or alkalinity of solution. One drop of beetroot juice changes its color in pink in acid solutions and into yellow in alkaline solution.
· Beetroot contains high amount of boron which facilitates production of sex hormones. It was popular aphrodisiac during the Roman time.
· Beetroot is biennial plant which means that it finishes its life cycle in two years.
Health Benefits of Beetroot
The beet is a sweet root vegetable that most people either love or hate. It’s risen to superfood status over the last decade and research has it that drinking beetroot has may benefit to your health. Here’s how.
1. Lowers Blood Pressure
A study conducted at the Queen Mary University of London, showed that beetroot juice lowers blood pressure in a matter of four weeks. As per experts, this is because of the presence of nitrates, which the body converts into nitric oxide which expands blood vessels.
2. Good for The Heart
The nitrates in beets lower the blood pressure and reduce the risk of heart disease and strokes. According to a study, a week of regular beetroot juice can improve endurance and blood pressure in older individuals at a risk of heart failure. In a report published by the Kansas State University, beetroot improves the delivery of oxygen to the working skeletal muscles and it increases one’s capacity to move.
3. Helps Prevent Cancer
Beetroot extract has the potential to prevent cancers of the breast and prostate. This is a as a result of the presence of betanin (a form of beta lain) in beetroot. A study conducted at the Howard University of Washington, found beetroot to prevent lung and skin cancers. Another French study showed that betanin was found to significantly decrease cancer cell proliferation.
4. Good for The Liver
The presence of calcium, betaine, B vitamins, iron, and antioxidants keeps beets amongst the best liver foods. Beets also thin the bile, allowing it to easily flow through the liver and small intestine – this further enhances liver health. Betaine in beets also helps the liver eliminate toxins. The fiber in beets clears the toxins that have been removed from the liver – making sure they don’t reenter the body. The liver has zinc and copper, both of which protect the liver cells from oxidative stress, and beetroot also protect the liver from oxidative damage.
5. Boosts Energy Levels
Studies have found that beetroot makes the muscles more fuel-efficient, thereby enhancing stamina. One such study involved men aged from 19 to 38, who cycled on exercise bikes. Intaking about half a liter of beet juice a day enabled them to cycle 16 percent longer without getting exhausted as a result of the nitrates in beetroot. Nitrates in beetroot also help improve blood flow, cell signaling, and hormones – all of which play a role in increasing the energy levels.
6. Fights Inflammation
Folate, fiber, and beta lain place beets amongst the best anti-inflammatory foods on the planet. Beetroot, especially in the juice form, is effective in treating inflammation as a result of these nutrient in it.
7. Promotes Brain Health
Beets are known to improve brain neuroplasticity by improving the oxygenation of the somatoform cortex – the brain area that is usually affected in the early stages of dementia. The nitrates in beets, as we have seen, are converted into nitric oxide within our body. This nitric oxide allows the brain cells to communicate with each other, thereby enhancing brain health. Nitrates also improve blood flow to the brain.
8. Controls Blood Sugar
This has more to do with sugar beets. According to an Iceland study, the fiber from sugar beets can reduce hyperglycemia. Another UK study showed that consumption of beetroot juice suppressed postprandial (during or after lunch or dinner) glycemia
9. Aids Digestion
Regular consumption of beet or beet products has been found to improve digestion and blood quality. In fact, red beets have a prominent place in history when it comes to abdominal health. Romans had used beets to treat constipation and other related ailments. Rich in fiber, beets helps treat diverticulitis and aids bowel movement and enhancing the overall health of the digestive system.
10. Benefits Pregnancy
Beets are also rich in folic acid, which is one very good reason for pregnant mothers to include them in their diet. Folic acid helps prevent neural tube defects in the baby but beet must be eaten in minimal quantities as a result of the high nitrite content.
11. Helps Treat Anemia
Asthma occurs as a result of deficient iron in the body. beets are rich in iron and has a high absorption rate. According to a report by the University of Maryland Medical Center, beet greens are also rich in iron and can help combat anemia.
12. Improves Sexual Health
Beetroot has been used as an aphrodisiac since the Roman times. Beets contain good amounts of boron, a mineral directly related to the production of sex hormones. Rich in Betaine beets relaxes the mind, and tryptophan contributes to happiness both of which can help you get in the mood. According to a Saudi Arabian study, beetroot juice is used in treat sexual weakness.
13. Prevents Cataract
Beets are great sources of carotenoids that can reduce the risk of cataract formation. They also help prevent age-related macular degeneration.
14. Promotes Stronger Bones and Teeth
Beets are rich in calcium, that helps in formation of strong bones and teeth.
15. Aids Weight Loss
One characteristic that makes beetroot the ideal weight loss food is its natural sweetness. Which is why you can substitute your artificial sweetener with it. Because a diet high in added sugar can result in weight gain. Beetroot is rich in fiber, which makes it one of the best weight loss foods. Talking about beet juice, some experts say that it is better as your body can absorb nutrients better from the juice.
16. Increases Level of Antioxidants
This can be attributed to the presence of polyphenols and beta lain – compounds in beetroot that offer it its antioxidant properties. As per one study, the beta lain pigment in beets has potent anti-inflammatory properties. These properties help treat oxidative stress and improve cognition. And not just the beetroot vegetable, but even the greens are rich in antioxidants.
17. Has Anti-Aging Properties
Beet greens contain vitamin A and carotenoids that can benefit you from inside out. They also contain a decent of lutein, another potent antioxidant. These fight free radicals and can help fight wrinkles.
Side Effects of Beetroot
The big question is, with all this benefit if beetroot mentioned above, does it have side effects. And is it bad to eat it regularly?
Well, no vegetable or fruit is bad, so if you are wondering beetroots are bad in general, no, they are not. However, they might cause certain side effects if not taken as they should.
1. Discolored Urine
What you take throughout the day can influence the color of your urine and an excessive consumption of beets can cause your urine to appear pink (BEETURIA). And according to a UK study, this effect is more common in individuals deficient in iron. Beeturia is not a harmful condition by itself, it definitely warrants the need for guidance on problems with iron metabolism.
2. Kidney Stones
According to the Harvard Health Blog, beetroot is rich in oxalate that can cause kidney stone. If you already have stones, your doctor might advise you to quit beetroot or reduce its consumption. You may not be in danger if you don’t have a history of kidney stones. But if you do, you might contract the condition again upon beetroot consumption.
3. Rashes
Though rare, this allergy can occur in certain individuals. Allergic reactions to beetroot consumption include rashes, hives, itchiness, and even chills and fever. Certain people also complain of the constriction of vocal chords, though this is rare.
4. Colored Stools
Beetroot contains a chemical named betacyanin, which gives the vegetable its deep red color. Though most foods are chemically altered and lose their coloration as they go through the digestive system, the breakdown of betacyanin might depend on certain factors. Colored stools might be harmless, but if it is frequent then, consult your physician. Beetroot can also cause a condition called melaena, which refers to tarry or black stools from the presence of altered blood.
5. Sudden Dips in Blood Pressure Levels
This could be a benefit. But if your blood pressure levels are already low or are fluctuating, then no. Because beetroot can cause sudden dips in blood pressure levels. And that isn’t healthy as well. Beets are rich in nitrates, and can acutely lower blood pressure in healthy individuals.
6. Stomach Upset
If you are already suffering from gastrointestinal issues, eating beets can only aggravate the issue. They can also cause bloating, flatulence, and cramping. The vegetable can also lead to certain changes in your bowel movements – including conditions like constipation and diarrhea. Eating beets can also cause gas pains due to beetroot’s fiber content. Most of the time, passing gas or bowel movements can relieve gas pains. According to a report published by the Ohio Department of Health, short-term exposure to high levels of nitrites can cause stomach upset and other abdominal conditions like diarrhea and vomiting. The symptoms develop 18 to 36 hours after high levels of nitrites have been consumed. In certain cases, they can occur as soon as within 2 hours or as long as 14 days later.
7. Spike In Blood Sugar
One of the concerning side effects of beetroot. This could be a serious concern for anyone who has blood sugar problems. Beets rate moderately high on the Glycemic Index, which is a downside. Which is why it is best to avoid beets if you have issues related to your blood sugar levels. Beets might be an acceptable food on a diet designed for steady glucose levels. But yes, one must consult a doctor before consuming them.
8. Can Cause Gout
This type of arthritis that occurs due to excessive uric acid build-up can get extremely painful. The symptoms include extreme joint pains (particularly at the base of the toe), shiny red joints, and high fever. And according to the University of Maryland Medical Center, foods containing oxalate, like beets, can contribute to gout. And hence, must be avoided.
10. Might Harm the Liver
Beets are rich in iron, magnesium, copper, and phosphorous – and that’s the good part. But the bad part is all of those are metals, and excessive consumption of these can lead to their accumulation in the liver. This can harm the liver and pancreas.
How Much of Beetroot Is Too Much?
Half a glass of beet juice alternate days is perfect for the body.
Precautions
· Beets were found to cause low calcium levels. They can also aggravate kidney disease. Hence, individuals with related conditions must abstain from beets.
· Beetroot poisoning can happen with excessive consumption of beets. The symptoms can be anything we discussed in this post. Take care of that as well.
Beet Selection
Choose beets that are small and firm with deep maroon coloring, unblemished skin, and bright green leaves with no sign of wilting. The taproot should still be attached. Avoid large beets which have a hairy taproot. All those tiny roots (hair) are an indication of age and toughness. Most beets that come to the market will be 1.5 to 2 inches in diameter. Any larger and they begin to grow a tough, woody center. Smaller beets will be sweeter and more tender. Purchase fresh beets only if the leaf stems are still attached to ensure ultimate freshness. Avoid beets with scales or spots. As an added bonus, the leaves are also edible.
Beet Storage
To store beets, trim the leaves 2 inches from the root as soon as you get them home. The leaves will sap the moisture from the beet root. Do not trim the tail. Store the leaves in a separate plastic bag and use within two days. The root bulbs should also be bagged and can be stored in the refrigerator crisper drawer seven to 10 days. Cooked or canned beets may be refrigerated up to one week. Fresh cooked beets may also be frozen up to 10 months. Be sure to peel before freezing in airtight containers or baggies, leaving no air in the container. They may be frozen whole or in cut pieces.
Tips
To retain nutrients and color, cook the beets without peeling first. The skin will easily rub off under cold running water after they are cooked.
To remove beet juice from fingers, rub with wet salt and lemon juice and then wash with soap and water.
To clean cutting boards and plastic containers, use a bleach solution.
Conclusion
Beets are healthy. One of the healthiest, rather. But if you are experiencing any of the effects, stop eating them.
We hope this post on beetroot has been of some help to you. Let us know what you think by commenting in the box below
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Must Add To Your Diet! Know More About The Health Benefits Of Beets Root