Veggies are very healthy for the body, but let us face it, not many of us are keen on eating vegetables. However, if we want to stay healthy, then by all means we should eat vegetables and fruits as much we can.
Beets are not the favorite vegetable for many people, but they should never get excluded from your diet as the nutrients that they offer are magnificent making your body super healthy. All you need to do is to find the taste that you like the most when beets are concerned and thus introduce them into your diet. Some may love the earthy taste when raw, others their sweetness when roasted, tart when fermented, and let us not forget they are great addition in juices, smoothies, salads, soups, pickles, noodles, and even desserts.
This veggie is a great booster of your overall health and well-being due to its abundance in fiber, nutrients, and water, and at the same time very low in calories. Plus, they are packed with potassium, manganese, folate, and vitamins C, A, and K.
Here is the nutritional value of 100 gram serving of cooked beet:
- Protein: 1.7 grams
- Fiber: 2 grams
- Fat: 0.2 grams
- Calories: 44
- Folate: 20% of the RDI
- Manganese: 16% of the RDI
- Potassium: 9% of the RDI
- Magnesium: 6% of the RDI
- Phosphorus: 4% of the RDI
- Iron: 4% of the RDI
- Vitamin C: 6% of the RDI
- Vitamin B6: 3% of the RDI
Most of us use the root of this veggie, but the leaves are in fact richer in vitamins and minerals. Namely, beet greens have a higher content of iron than spinach, and are also loaded with protein, fiber, zinc, magnesium, potassium, copper, phosphorus, manganese, and vitamin B6.
Moreover, this veggie represents a unique source of phytonutrients named as betalains including betanin and vulgaxanthin that are known for their powerful antioxidant, anti-inflammatory, and detoxification effect.
Health Virtues of Beets
- Great for the heart
The intake of beet juice enhances muscle capacity in people diagnosed with heart failure and with lower exercising ability.
- Boosted immunity
Your body will get enhanced immune system thanks to the rich content of zinc, copper, and vitamins A and C.
- Reduces the risk of chronic diseases
This veggie is rich in fiber and thus reduces the risk of diseases such as heart disease, diabetes, and colon cancer. Plus, it betters digestive health.
- Liver detox
The content of betaine efficiently helps in detoxifying the liver and can even reverse a fatty liver.
- Reduces blood pressure
Beets have in their content nitrates that are being converted into nitric oxide which dilates and relaxes blood vessels. This effect betters blood flow thereby lowering blood pressure.
- Potent anti-inflammatory effect
Betalains are accountable for the powerful anti-inflammatory action that can relieve pain and discomfort in the case of osteoarthritis and as well as boost the function of the joints.
- Improves vision
The content of lutein and zeaxanthin improves the health of the eyes.
- Boosted stamina and athletic performance
Researchers have found out that the high nitric oxide conversion in beets enhances stamina and athletic performance and because of that it is great for active athletes.
- Better brain function
The nitric oxide improves the blood flow, which in turn boosts the function of the brain.
- Fights breast and prostate cancer
According to a conducted study done on human cells, the beetroot extract lowered the growth of both breast and prostate cancer cells.
- Boosted libido
Due to the content of the mineral boron, which has a great role in sex hormone production, and the dietary nitrates that improve blood flow the libido gets significantly improved.
Tips choosing beetroots
In the store pick medium-sized beets, and avoid the ones with wrinkles and that have turned soft. If you opt for beets with leaves, then make certain to trim the leaves two inches from the root, and keep them in a container or a storage bag for up to 4 days.
Beets can stay fresh in your fridge for up to three weeks, placed in a food storage bag or in one of its drawers.
Beets are rich in sugar; therefore if you are diabetic do not consume them excessively. Plus they have high oxalate content, and in case of gout, bladder or kidney stones, they should be consumed moderately or with great care.