Beetroot is a natural vault of various vitamins, minerals, indigestible fibers, and phytochemicals. 100 grams of fresh beetroot contains only 36 calories, which makes it a low- fat, easily digestible esculent which is rich in valuable nutrients. Here, you can find out which diseases beetroot protects you from.
Beetroot is especially rich in minerals: potassium, phosphorus, calcium, magnesium, manganese, iron, copper, selenium, iodine, and cobalt. It also contains the B group vitamins, the most prominent of which is the folic acid. It is rich in vitamin C, as well.
The dark red color of beetroot comes from a group of red pigments called betacyanins. These substances also act as powerful antioxidants which help prevent numerous degenerative diseases; therefore it is not surprising to see that latest research connect positive health effects of beetroot with its red plant pigment.
Anti-inflammatory and antioxidant effects
The pigments like betaine and betanin have been proven to have anti-inflammatory and antioxidant effects, so it is believed that they play a role in the antihypertensive effect of the beetroot. Namely, there are many researches that show that beetroot and beetroot juice lower the elevated blood pressure when ingested regularly.
Beetroot is a crucial food in detoxification, since it increases liver functions, and it is also recommended for normalization of digestion because it is rich in nutritious fibers. A few studies attribute betaine with properties that protect liver, especially when it comes to lowering the amount of fat that accumulates in the liver as a consequence of the insufficient protein intake.
Even though the canning process destroys some degree of water dissolving vitamins, especially vitamin C, canned beetroot is still a valuable source of nutrients and useful pigments, above all. Fruits which are canned are picked at the height of the season, when they are the richest in nutrients, and then they are quickly processed and vacuumed. This prevents microorganisms’ growth and the degradation of useful ingredients in beetroot.
After the consummation of beetroot, stool or urine can become pink. If the pigment betaine does not dissolve completely when passing through the digestive system, it cannot get absorbed in the small intestine, so it leaves the body through stool and can be recognized by its pink color.
Even though these phenomena are mostly harmless, a change in urine color can sometimes indicate a disorder in the absorption of iron. Therefore, if there are any other indications, it would not hurt to check the level of iron in the blood.
Beetroot juice
Beetroot juice increases our durability when we exercise and expose our bodies to the increased physical pressures, claim the British scientists who have recently conducted a mini research on several young subjects.
Vegetable juices are rich in nitrates – nitrogen compounds which reduce the oxygen consumption during physical efforts. With a regular consumption of 500 ml of beetroot juice, the level of plasma nitrates gets doubled, which influences the muscular endurance.
More efficient training due to beetroot juice
It has been shown that the research subjects who consumed beetroot juice supplements on daily basis were able to train 16 percent more time than the control group; they showed less fatigue during the trainings, and their blood pressure and pulse were lower (when at rest).
This information is not interesting and valuable only for athletes, but also for the older population and persons with cardio-vascular, metabolic, and respiratory problems.
Previous research has made the connection between the beetroot juice and the increased blood pressure abatement, which led the British scientists to conclude that only 500 ml of beetroot juice per day significantly reduces the blood pressure.
In addition, when it comes to the antihypertensive effects of the beetroot juice, the hypothesis is that nitrates are responsible for its beneficial effects. With the help of saliva, nitrates turn into nitrites, which can turn into nitrogen oxide in the stomach’s acidic environment, or simply continue circling as nitrites. The higher the nitrite levels in the body are the more significant blood pressure decrease will be.
Culinary applications of beetroot
Beetroot can be served as a salad with various meals, both vegetarian and those that include meat; it goes well with baby corn, and it can also be mixed with mashed potatoes which appeals to young children.
Beet leaves both resemble and taste like spinach and Swiss chard, which is not surprising since they all belong to the same herbal family. Besides being low in fat, it is rich in beneficial nutrients such as beta carotene, calcium, iron, and vitamin A. Leaves of some species of beets are especially decorative and can refresh even the “gloomiest” of plates.
A care must be taken when preparing beetroot. It was discovered that during the extended exposure to high temperatures, its antioxidant components which carry the pigment, begin to dissolve. For that reason, the optimal preparation for preserving as many nutritive characteristics of beetroot is to steam it for up to 15 minutes or boil it for up to an hour.