Beetroot or Red Beet has become a highly popular vegetable among health-conscious individuals today. Known for its unique taste, vibrant color, and incredible nutritional profile, this dark red vegetable has earned the title of a 'Superfood.' From salads and juices to various cooked dishes, its use is increasing daily.
While it can have a magical impact on our bodies, like any healthy food, it should be consumed in the correct way and in the right amounts.
Nutritional Value of Beetroot
Beetroot is a powerhouse of nutrients. Per 100 grams of raw beetroot, you get:
- Calories: 43 kcal
- Vitamins: Rich in Vitamin C, Vitamin B6, and Folate (B9).
- Minerals: Excellent source of Iron, Potassium, and Magnesium.
- Fiber & Antioxidants: Contains Betalain, a powerful antioxidant responsible for its deep red color.
Key Health Benefits
1. Boosts Blood Levels
The high iron and folic acid content in beetroot helps significantly in increasing hemoglobin levels in the blood and prevents conditions like anemia.
2. Promotes Heart Health
Beetroot is rich in dietary nitrates, which the body converts into nitric oxide. This dilates blood vessels, improves blood flow, and naturally lowers blood pressure.
3. Improves Digestion
The dietary fiber in beetroot keeps the gut healthy, speeds up the digestive process, and provides relief from constipation.
4. Benefits for Skin and Hair
Vitamin C and antioxidants act as a blood purifier, giving the skin a natural glow. Iron and potassium strengthen hair roots and reduce hair fall.
5. Increases Energy and Stamina
For athletes, beetroot acts as a natural energy booster. Nitrates increase oxygen supply to muscles, reducing fatigue.
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How to Eat Beetroot According to Age
- Children (5-12 years): 1-2 spoons of juice mixed with other juices.
- Teens and Youth: Half to one small beetroot daily.
- Adults: Can be consumed daily in salads or smoothies.
- Elderly: Best served boiled or as a soup; limit to 2-3 times a week.
Best Ways to Consume
- Raw in Salads: Grate with carrots and lemon juice to preserve nutrients.
- Beetroot Juice: Drink on an empty stomach or 30 mins before a workout.
- ABC Juice: Blend Apple, Beetroot, and Carrot together for a "miracle drink."
Side Effects and Precautions
- Beeturia: Urine or stool might turn pink/red (this is harmless).
- Kidney Stones: Beetroot is high in oxalates, which can affect those prone to stones.
- Low Blood Pressure: People with hypotension should be cautious.
Frequently Asked Questions (FAQ)
Does beetroot juice really increase blood?
Yes. The combination of iron, folate, and Vitamin C aids in the production of new Red Blood Cells (RBC).
What is the correct way to drink the juice?
Drink 100-200ml (half to one glass) 3-4 times a week.