Health Benefits of BEETS

Beetroot has been gaining recognition as a superfood. Beetroot can provide you some promising health benefits including improving digestion, and lowering the risk of diabetes.  You can use beets or beetroots as an ingredient to salads, soups, and pickles.  You can also make use of it as a natural coloring agent. It is also available all over the year.

When it comes to beets, point of view is intensely divided. Some people love them a lot. And some people loathe them. So, it actually depends on whom you ask, beets taste like dirt or like candy. Beets are an important source of sucrose. It makes them a possible substitution for tropical sugar cane. To make refined sugar they are very useful.

The history of beets somewhat extends back to ancient times. The most primitive signs of their cultivation were approximately 4,000 years ago. 

So, to know some interesting facts about this all-rounder vegetable, read this article to the very end.

MUST KNOWN FACTS ABOUT BEETS:

 Beets have a load of health benefits that seems to be a package for you. Here are some must-known facts about this all-rounder vegetable:

• The entire beets plant is edible including its leaves and roots.

• The root part of beets was not useful for cooking in ancient times. Instead, it was handy as a medicine for headaches, toothaches.

• A Dutchman grew the biggest beet in the world which weighed over 156 pounds.

• Beetroot juice is an excellent dietary source of antioxidants and it naturally occur nitrates.

• Some culture believed if a couple eats from the beetroot they would eventually fall in love.

• Beetroot juice is a good natural red dye. It is also useful as a hair dye.

• Drinking raw beet juice or eating raw beets can help you to get rid of garlic breath.

• Beet juice is also useful as a hangover cure. It has nutritional benefits that reduce toxins from alcohol consumption.

TOP 10 HEALTH BENEFITS OF BEETS:

  • Maintains Healthy Heart: Beets are an excellent source of nitrates. It produces Nitric oxide that opens up your blood vessels. It helps in lowering your blood pressure and heart rate. The nitrates in beets with the nitrates and nitrites added to processed foods are totally different. Beets contain betaine, a powerful bioactive compound that helps in lessening the levels of homocysteine in the body. It also helps in slowing down the chronic inflammation related to heart disease. It also helps in eliminating excess LDL (bad) cholesterol from the body rapidly. So, consuming beets can help you to prevent cardiovascular diseases such as atherosclerosis in several ways.
  • Makes a Better Athlete: Beetroot juice is an excellent drink to improve performance for Endurance athletes. It helps in flowing better oxygen in body. As a result, athlete’s heart and lungs don’t have to work so hard during exercise. It allows them to perform vigorous activity for longer. If you drink beet juice before exercise, it seems to prevent fatigue. It can also prevent muscles from exhausting. Depending on beet’s size, it takes about three to five beets to get a performance boost.
  • Reduction of Inflammation in body: Beets have the betalain compound that can reduce inflammation in your body. The anti-inflammatory effects of beets are so promising in your body. Beetroot extract supplements can also challenge the benefits of certain synthetic drugs A twice-daily dose of concentrated betalain of beets can reduce your pain. It can also improve joint function in your body. People suffering from osteoarthritis in their knee joints can consume beets for better result.
  • Improvement of Digestive Health: Beets are rich in fiber, which is good for your gut. It also provides roughage that shifts food through your intestines. It also protects against hemorrhoids, colon cancer, acid reflux, ulcers, diverticulitis, and obesity. Beetroots are also useful as a remedy for digestive disorders including constipation. The fiber and the antioxidants in beets can help you to flush out the body from toxic materials. It also keeps your digestive health at an optimal level.
  • A Good Brain food: Nitrates present in beets can help you to improve your brain function by increasing oxygen flow. It also improves function in the areas of the brain related to motor control, emotion, and cognition. It can also develop brain neuroplasticity in your body. As we get older our ability to produce nitric oxide weakens, together with our brain’s energy metabolism and neuron activity. Eating beets will also help you to slow or prevent this process.
  • Satisfactory Cancer-Fighting Properties: Beets also contain antioxidant properties that protect cells from free radicals. The betanin in beets has the ability to protect against cancer. Beet extracts have the potential for use in chemotherapy. Beets contain high levels of exceptional antioxidants and anti-inflammatory agents. These can contribute to a decrease in the risk of many types of cancers.
  • Boosts Immunity System: Beets are rich in zinc, copper, and vitamins A and C. They are all the nutrients that boost your immunity. Vitamin A enhances antibody production in your body. It also stimulates your white blood cells that help ward off infections. Iron in beets can carry oxygen throughout your body. It keeps your cells strong, and improves immune defense. It helps you to fight with fever and colds.  Beets also help you to prevent fatigue, soothe minor aches and pains, and reduce inflammation.
  • Boosts Your Libido: Beets are substantial as an aphrodisiac or sexual booster for millennia. Beets are rich in boron. It helps you to increase the production of sexual hormones. It can also lead to increase in libido, enhance fertility, and improve sperm motility. If you add beets in your regular diet, your sexual life can acquire a legitimate and time-tested push in the right way. The efficiency of dietary nitrates presents in beets to improve blood flow can promote sexual health as well. Beet juice can also be efficient in treating erectile dysfunction.
  • Protects Eyesight: Beets are rich in pigments. It also contains lutein and zeaxanthin, which have positive impacts on vision. Consuming these carotenoids can prevent the leading cause of adult vision loss. It also can slow down the progression of age-related macular degeneration.
  • Protects Liver: Beetroot helps to look after the liver from oxidative damage and inflammation. The betaines present in beets aid the liver eliminate toxins. It also aids the detoxification process. Pectin, which is a water-soluble fiber in beets, helps you to flush out toxins from the liver. It also can help you to prevent and reduce the accumulation of fat in the liver.  It also improves liver function, slightly decreases cholesterol, and reduces liver size.

NUTRITION: PER 100 GRAMS OF BEETS CONTAINS:

• Calories: 43

• Water: 88%

• Protein: 1.6 grams

• Carbs: 9.6 grams

• Sugar: 6.8 grams

• Fiber: 2.8 grams

• Fat: 0.2 grams

• Vitamin D: 0.00 mg

• Calcium: 16.00 mg

• Iron: 0.8 mg

• Potassium: 325mg

• Sodium: 78mg    

TYPES OF BEETS:

  • Baby Beets: It is delicious when served with various types of greens.
  • Boldor Beets: It matures in roughly 50 days. It prefers full sun. It has bright green leaves that are just as tasty and nutritious as the beet itself.
  • Common Garden Beets: It is also called beetroot or table beets. It is usually classified by color.
  • Cylindra Beets: It has a sweet flavor and great texture. Its body is a deep red color.
  • Golden Beets: It has a mild flavor and a golden or yellow color.
  • Mangel-Wurzel Beets: It looks like a cross between a beet and a carrot.  It is fat and top-heavy.
  • Red Beets: People are most familiar with these types of beets. But canned beets taste totally different than fresh beets.
  • Striped Beets: People also know it as Bassano or Chioggia beets. These beets have stripes on the inside of it. So, it looks similar to a candy cane.
  • Sugar Beets: These types of beets have a high level of sucralose.
  • White Albino Beets: Maturing in roughly 60 days, longer time in the fall and winter months. It also fits in smaller gardens or containers.

RISKS OF CONSUMING TOO MUCH BEETS:

If you eat excess beets, it may cause the following problems:

  • Beeturia: It causes your urine to turn pink. It is an indication that you may be lacking in iron.
  • Kidney stones: Beets contain oxalates. It can cause kidney and bladder stones if you consume excessively.
  • Allergy: Some individuals suffer from rashes, hives, itchiness, or even chills.
  • Low blood pressure: It has the ability to lower your blood pressure. So, people on blood pressure medications should avoid eating beets.
  • Blood sugar spike:  Excess intake of beets can cause a sudden spike in blood sugar levels as beets are rich in sugars.
  • Flatulence: Consuming excess beets can cause indigestion, stomach upset, loose stools, and flatulence due to high-fiber content.
  • Gout: They are rich in oxalates which can increase uric acid in your body, leading to gout.

WHATS THE BEST WAY TO EAT: FRESH BEETS

The nutrients present in beets are very heat sensitive. If you want to preserve the nutrients and antioxidants, then avoid cooking the beets for a long time over a high flame. If you cook beets over a high flame, it also loses a lot of the folate. And overcooking can destroy vitamin. So, just be careful of your recipe and cooking style to get the best benefits from beets.

HERE ARE SOME FEW WAYS TO EAT BEETS:

Before you consume beets, make sure to peel off its thin skin. Here are some of the ways you can put beets in your regular diet:

  • Salads: you can add beets to salad, or you can also eat them raw. Peel off its thin skin, slice them and season it with salt, pepper and salt juice.
  • Roasted or steamed beets: You can roast beets or steam the whole or sliced.
  • Pickled beets: make pickles with beets or buy the pickle jar from shop. It is low in fat and a rich source of dietary fiber, carbohydrates, and minerals.
  • Beet juice: You can make a tasty beet juice by putting them in a blender.

FREQUENTLY ASKS QUESTIONS:

Question: Is it good to eat beets regularly?

Answer: Yes, beets are good and nutritious for your health.

Question: Are beets good for your weight loss?

Answer: yes, adding beets to your regular diet can aid in your weight loss.

Question: Is eating beets good for liver?

Answer: Yes, beets contain nutrients that can slow down your liver damage and protect the liver.

Question: Can beets cause kidney damage?

Answer: If you have a kidney stone, you may be in danger. Avoid eating beets if you have kidney problems.

Question: Is it good to refrigerate beets?

Answer:  Yes, they can do best when refrigerated for up to 10 days.