Beetroot: Health Benefits And Recipe

Beetroots, often known as blood turnips, are a nutrient-rich vegetable. As a result of their health benefits, beets have been the focus of substantial research. For instance, they may increase vitality and energy while decreasing inflammation and blood pressure. They are also beneficial for liver health.

Their high folate concentration and low sodium and fat levels may support brain and heart health.

Additionally, beets include calcium, which promotes healthy bones and teeth, and vitamin K, which promotes blood clotting. Additionally, it is excellent for detoxifying the body.

The Nutritional Values Of Beetroot

Beets possess high nutritional value. Not only are they low in calories, but they are also rich in critical nutrients. In fact, they contain trace levels of nearly all essential vitamins and minerals.

Here is a summary of the nutritional content of 100 grammes of boiled beets:

• Calories: 44 kcal 
• Protein: 1.7 g
• Fat: 0.2 g
• Carbs: 10g 
• Fibre: 2 g
• Water: 88%

Health Benefits Of Beetroot

Beetroot nitric oxide acts as a vasodilator, increasing blood flow to tissues. Due to an increase in nitric oxide, eating beets has been associated with a drop in blood pressure in healthy persons.

1. Helps To Lower Blood Pressure

The nitrates in beets aid in the relaxation of blood arteries, thereby lowering hypertension. Those with hypertension may benefit from eating 80 to 100 grammes of beet in their daily salads or consuming 200 to 250 millilitres of beetroot juice to reduce blood pressure and irregular blood flow.

2. Contains Antioxidants

Antioxidant-rich foods protect our cells from damage and strengthen our body's defences against free radicals. In contrast, excessive free radicals in the body can cause oxidative stress, which damages DNA and cells.

Several scientific investigations have demonstrated that rutin, epicatechin, and caffeic acid in beetroot have anti-inflammatory qualities.

3. Boon To Skin

Beetroot consumption may prevent skin cancer. Vitamin A, which can be found in beets, is essential for skin and mucous membrane health. Vitamin A also facilitates the skin's normal cell turnover.

4. Remedy for Constipation

The beetroot contains a rather high proportion of fibre. Constipation sufferers may experience immediate relief as it normalises digestion and promotes bowel movement.

The chemical betalains found in beetroot are associated with enhanced digestive function. Therefore, if you are experiencing constipation, try drinking beet juice or eating cooked beets.

5. Preventing cancer

It may be feasible to prevent breast and prostate cancers using beetroot extract. This effect is caused by betanin (a form of betalain) in beetroot. However, additional research is required to demonstrate that beetroot provides this benefit.

6. Maintains Heart Health

It has been demonstrated that nitrates in beets lower hypertension. Reduced risk of cardiovascular disease and stroke may be one advantage.

After just one week, elderly persons at risk for heart disease may benefit from consuming beetroot juice frequently, according to studies.

7. Cleanse The Body

The phytonutrient compound betalain, present in beets, facilitates the body's natural detoxification processes, helping it eliminate harmful toxins in an all-natural manner. The betalains in beetroots purify the blood, skin, and liver and considerably enhance the body's general performance.

8. Encourages a Healthy Liver

The high quantities of calcium, betaine, B vitamins, iron, and antioxidants in beets continue to make them one of the best foods for the liver. Pectin, which is found in beets, is also a fibre that aids in eliminating toxic chemicals. Consequently, the liver-eliminated toxins may be flushed out, preventing them from reentering the body.

Zinc and copper, present in the liver, protect liver cells from free radical damage.

Healthy Recipes

With these simple and nutritious recipes, consuming beetroot can be a delicious experience.

1. Beetroot Juice

These beetroot shots are both visually appealing and delicious. They contain only a few simple ingredients, such as spinach, ginger, and lemon juice, but their brilliant pink colour and zesty flavour are certain to win over a large number of lovers.

Ingredients

• Beetroots- 2 medium
• Leaf spinach- 8 -10
• Small slice ginger
• Green chilli- 1, medium 
• Lemon juice- 1 tbsp
• Pink salt, as per taste 

Method Preparation

1.Put everything, along with two and a half cups of water, into a blender and blend until smooth.

2. combine until uniform throughout.

3.The drink is then poured into shot glasses and served.

2. Beetroot Chilla

Here is a simple recipe for a delicious beetroot chilli:

Ingredients

• Besan or gram flour- 1 cup
• Roasted oats flour- ¾ cup
• Pinch of asafoetida
• Carom seeds- 3/4 tsp
• Turmeric powder- ½ tsp
• Coriander leaves- ½ cup
• sea salt to taste
• Beetroots- 2, grated or pureed
• Flaxseed powder- 1 tsp
• Desi ghee for cooking- 1 tsp

Preparation Method

1. Combine all ingredients except the ghee in a bowl, except the ghee.
2. Prepare the ghee and preheat the Tawa.
3. Pouring a ladle of batter and spreading it thinly produces a crepe.
4. Turn after 2 to 3 minutes or until golden. Preheat them in a hot oven to guarantee thorough cooking on both sides.

The Final Say

Indeed, beetroots are a healthful addition to any diet. It requires little cooking and can be consumed in numerous ways. However, many individuals are unaware of the versatility of beets.

Due to its abundance of antioxidants, other minerals, and vitamins, beetroot is a perfect anti-ageing and inherent immune root vegetable that should be included in every salad and vegetable juice.