Beetroot Health Benefits and Recipe
12 Nutritional and health benefits of beetroot
Health benefits of Beetroot is one amongst the best-known edible plants and has substantial healthful properties because of the presence of distinctive natural edible substances. It contains antioxidant, vitamins and minerals varied vital antidepressant, antimicrobial and anti-carcinogenic properties.
Beetroot pigment is used as a natural food colouring. It changes colour when heated so can only be used in ice-cream and other confectionary, but it is both cheap and has no known allergic side effect. Beetroot juice is very potent, a beautiful rice ruby red colour, and it is known to help purify the blood
Health benefits of Beetroot leaves are sometimes eaten raw or cooked. The leaf blades are eaten as spinach beet while the midribs of chard are eaten boiled. In some rural parts of Africa, the whole leaf blades are usually prepared with the other parts as one dish.
This amazing plant has long been known for its amazing health benefits for almost all body parts. Start adding beets to your juicing diet to enjoy all the heavenly goodness. Beetroot has significant anti-cancer properties, and also normalize blood pressure.
The effects of beetroot juice on inflammation play a strong role in the development and progression of several clinical conditions including heart disease and cancer, a beneficial effect of beetroot release may be related to this anti-inflammatory capacity.
Beet and their naturally occurring nitrates lower blood pressure safety, boost stamina, and are rich in valuable nutrients like vitamins C, potassium, manganese, and high in fiber.
This rich red vegetable called beetroot has been gaining popularity in recent times as a “superfood”. Recent studies claim that beetroot juice can improve athletic performance, reduce blood pressure, and increase blood flow.
So much so that an increasing number of juices and drinks are now incorporating the Health benefits of Beetroot as a nutritious diet.
Beetroots Health Benefits from the Mediterranean
The vegetable beet of the Beta genus species are presumed to have originated in North Africa and spread through the Mediterranean Sea route, occupying the seashores of Europe, Asia and the Americas.
Although the leaves have been eaten since before written history, the beetroot was generally used medicinally and did not become a popular food until French recognized their potential in the 1800’s. Beetroot powder is used as a coloring agent as I stated earlier for many foods. Some frozen pizzas use beet powder for coloring in tomato sauce.
The most common garden beetroot is deep red ruby in color, but yellow, white, and candle arrows are available in specialty markets. Outside the United States, beets are generally referred to as beetroot. It is estimated that about two-thirds of commercial beetroot crops end up canned.
Beetroot comes from the same family as sugar beets. However, it is genetically and nutritionally different. Sugar beets are white, and manufacturers tend to use them for extracting sugar and sweetening processed foods. It is not possible to extract sugar from beetroot, which is mostly red or gold.
Beetroot is a good tonic food for health. The market for beetroot is small, but it is significant and deliveries to wholesalers is a surety. In the long run the sales period can be extended to the roots. Beetroots juice have shown to significantly inhibit the tumor effects in skin and lung cancer.
These findings suggest that beetroot ingestion can be a useful property to prevent the growth of cancer cells. But extracts of beetroot also showed some antimicrobial activity on Staphylococcus aureus and on Escherichia coli and also antiviral effect was observed.
Some of the most controversial examples are the official position of the South African health minister on AIDS treatment. Dr Manto Tshabalala-Msimang, health minister under Thabo Mbeki, was named “Dr.Beetroot” to supplement beets and other vegetables with antiretroviral medicines, which she considered harmful. Beetroot is one of the original ‘super foods’.
Beetroots Health Benefits in Vitamins and Minerals
Beetroots are a rich source of essential vitamins and minerals, including:
- folate, which is important for DNA and cell health
- vitamin B-6, which supports metabolism and red blood cell production
- calcium, an essential mineral for bone growth and strength
- iron, which allows red blood cells to carry oxygen
- magnesium, a mineral that supports immune, heart, muscle, and nerve health
- manganese, which contributes to the regulation of metabolism and blood sugar levels
- phosphorous, an essential nutrient for teeth, bones, and cell repair
- copper, which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function
- zinc, which promotes wound healing, supports the immune system, and encourages normal growth
Beetroots health benefits in other beneficial compounds:
- Phytochemicals give plants their color and flavor. They also stimulate the immune system, minimize inflammation, and reduce oxidative stress.
- Betalains are responsible for the deep red color of beetroots. These pigments have promising antioxidant, anti-inflammatory, and antitoxic properties.
- Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.
Improving blood pressure
A growing body of research suggests that beetroots can help lower a person’s blood pressure. Researchers believe that this is due to their nitrate content.
Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.
In a recent study Trusted Source, researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5.2 millimeters of mercury (mm Hg) more than that of those in the placebo group after just 30 minutes. However, the effect of the concentrated beetroot juice subsided within 24 hours.
However, people who are already taking medication to lower their blood pressure may not notice the same benefits. The findings of a 2015 study Trusted Source involving people who were taking blood pressure medications revealed that nitrate-rich beetroot juice did not lower blood pressure after 1 week compared with nitrate-depleted beetroot juice.
Beetroot juice contains anti-inflammatory compounds called betalains.
According to a 2015 review Trusted Source, betalains inhibit specific signaling pathways that play a role in inflammatory diseases.
A 2014 study showed that a betalain called phenethylamine-betaxanthin reduced the activity of an inflammatory enzyme by 32 percent.
Beetroot is a vegetable that can be devoured raw in a salad, pickled in a jar, steamed with other veggies and even baked, but have you ever tried the sweet and earthy beet as a curry? It’s a great recipe idea for vegans, vegetarians and for plant-based diets.
Beetroot juice contains antioxidants that can protect your liver with vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.
Beetroot juice for men
Men all over suffer from sexual impotence, which can cause extreme anxiety and lead you to seek treatment. We are bearers of good news, yes, there is help for you, a little help from nature can go a far way. Beetroots are said to be one of the best foods to help men with erections. Research has shown that beet juice helps lower blood pressure.
Beetroot juice works as effectively as some types of high blood pressure medication, with just one cup a day. Since, high blood pressure is one of the causes of erectile dysfunction, in theory, regular consumption of beet juice can improve symptoms of erectile dysfunction.
Beetroot contain significant levels of boron, a mineral, which helps to stimulate the production of sexual hormones. Beetroot can cause a boost in your libido, increase fertility and sperm mobility and also help to reduce tenseness when you are getting into an intimate relationship with your spouse.
Boost Your Immune System
Health benefits of Beetroot with fiber to promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.
Health Benefits of Beetroot Curry Recipe
Cooking time varies depending on how well done you prefer your beets to be.
With beets the longer it is cooked the darker in red it gets. The thicker the beets are cut the longer it will take to cook. I like my beets cut thin and long, so it cooks much faster.
To make a beetroot curry, the basic requirements are beetroot, oil, salt, and turmeric.
Adding green chillies, curry leaves, onions and other added spices can enhance the flavours even further.
Once the ingredients are gathered the fun part begins, cooking it! Just have to add all the ingredients together and cook on medium heat with the lid on until it’s done. That’s it.
Here is the breakdown to make it easy:
- 1 tbsp Olive oil Or any cooking oil
- Few Curry leaves
- 1/3 tsp Turmeric powder
- 1/3 tsp Chili powder (Kashmiri) OR Curry powder (Kings) Optional
- 1/3 medium-size Onion Sliced thin
- 1/4 medium-size Tomato Diced small
- 1 medium-size Beetroot Sliced thin
- 1/3 tsp Salt Or as need
- 1 Green chili pepper Split in 2 or slice thick
- 1/4 cup Coconut milk OR 2% Milk Optional
Heat the oil on medium heat, Add curry leaves, sliced onions, diced tomatoes, sliced beetroots, turmeric powder, chili powder, and the desired amount of salt.
Mix it all together, lower the heat to medium/low and let it cook for about 15 minutes with the lids on.
Take the lid off, then incorporate the coconut milk and the sliced green chili pepper with the beets. Let it cook for another 2 minutes on medium heat before taking off the stove.
The longer the beets cook the darker the colour becomes. I like my beets well done so I let it cook for up to 20min.
Serve the beets with a bowl of rice
Beets are one of my little secrets to staying healthy, looking young and energetic. Adding this veggie to my diet helps improve my hemoglobin level by producing more red blood cells. Which in turn, reduces my minor thalassemia symptoms I suffer from time to time.
The vegetable contains water, protein, manganese, vitamin C, iron, and rich in folic acid. Also, a great source of other essential nutritional values and contains powerful antioxidants. All of which are health benefits of beetroot to nourish our body.
Moreover, numerous studies show beetroot increases stamina, improves blood flow, and oxygen use. Which leads to better physical performances. Also, aids in blood pressure, preventing strokes and reducing cholesterol.
That’s just a part of the beetroot benefits… and as for the beauty; Beets can help grow your hair healthier & stronger.
Beetroot health benefits for the skin: helps fight acne and pimples, keeps your skin glowing, and prevents signs of ageing.
What’s more? Beets can help relax your mind and make you feel so good. Like eating chocolates. It will not taste the same but I think it may have to do with all the sugar it contains.
Side effects from a beetroot diet
For some people, eating beetroot may induce beeturia, a red or pink colour in the urine or stool. It is totally harmless! Beet greens and, to a lesser extent, the roots contain high levels of a natural compound called oxalate. Individuals with a history of oxalate-containing kidney stones should avoid over-consuming high oxalate foods, such as beetroot.
Source: 1 = https://www.phytojournal.com/archives/2020/vol9issue2S/PartH/S-9-2-133-371.pdf.
2 = https://berrychik.com/beetroot-curry/