Beetroots are reddish purple coloured taproots that are edible and go by different names like table beet, red beet or garden beet.They are rich in potassium, magnesium, iron, vitamin B6, A, C, nitrate, etc. It can be eaten raw as a salad or cooked without peeling its skin to retain all the nutrients in it. Consuming it regularly can give you a lot of health benefits and some of the beetroot benefits are listed below.
Health Benefits of Beetroot (Chukandar):
Read below to know some of the beetroot health benefits:
1. Can Reduce Stroke, Heart Attack and Blood Pressure:
Beetroots, being rich in nitrates can reduce stroke, heart related diseases and blood pressure. This is because nitrate gets oxidized when mixed with blood forming nitric oxide that enlarges blood vessels and increases the oxygen content in blood. Consuming beetroot on a regular basis is important to have a healthy heart.
2. Best Antioxidant:
Antioxidants are essential to support the immune system. Colourful fruits and vegetables are said to contain antioxidant properties, beetroot being red in colour contains beta cyanine, a very good antioxidant and can reduce LDL, also known as bad cholesterol.
3. The Brain Factor:
Decline in mental power is very common among aged people. As they get older, they tend to lose memory power. Consuming beetroot is the best solution for this problem. Beetroot when consumed can increase the blood flow to the brain which in turn reduces the effect of dementia.
4. The Skeletal Health Provider:
As beetroots contain natural minerals like silica, it helps the body to utilize the calcium consumed in a proper way providing strength to bones and makes the bones stronger. It also contains nutrients like magnesium, vitamin C, folate that are the best supplements to strengthen bones.
[ Read: Deficiency of Magnesium ]
5. Controls The Cholesterol:
Adding beetroots to your regular diet can help lowering the cholesterol level. This is because beetroots are rich in soluble fibers that can reduce and control bad cholesterol or LDL.
6. Best Nutrients Supplier:
Beetroots are rich in nutrients that help to boost your immune system and can produce new blood cells. A raw beetroot contains folic acid, iron, zinc, magnesium, potassium, fiber, vitamin C and carbohydrates. Folic acid otherwise known as folate is essential during pregnancy as it can prevent spina bifida (lack in the development of spinal cord) in fetus. Folic acid also enhances the tissue growth. Beetroots were also used in earlier days to treat improper digestion. Iron content in beetroot can prevent anaemia.
7. Best Energy Provider:
Researchers have proven that drinking about 250 ml of beetroot juice before any exercise or physical activity can boost up your performance as beetroot stimulates your blood vessels and is a very good energy provider.
8. Controls Blood Sugar:
Beetroot can stabilize the glucose level in blood, so when beetroot juice is consumed regularly by diabetic patients at least thrice a week, it can bring a lot of changes in the blood sugar level. This is due of the soluble fibers in beetroot. Every healthy diet consumed must contain soluble fiber.
9. Weight Management:
Beetroots are high in fibers and low in calories. It is popularly used in weight loss diet due to the soluble fibers present in it that helps to fight against fat. Beetroot also helps to cleanse the toxic and excess water from the body. Thus we can say that beetroot nutrition helps skin glow.
10. Can Treat Cancer:
Beetroot has also been used for its medicinal value since ages. Terrible diseases like colon cancer and liver cancer can be prevented if beetroot juice is consumed regularly. This is due to the detoxifying property of beetroot and it can also be rightly called as the ’liver’s best friend’
Skin Benefits of Beetroot:
Not just the beetroot, but all the vegetables help the body to effectively fight against foreign invaders and ward off infections. Some vegetables help to lower the cholesterol levels, while others help to regulate high blood pressure. But when it comes to skin health, beetroot is an effective choice.
11. Detoxifies Blood:
Beetroot not only provides essential minerals and nutrients for the body to maintain a healthy skin, but also helps to detoxify the blood. Beetroot juice if consumed on a regular basis can help to reduce acne and pimples, which are caused due to impurities in the blood.
12.Reduces Signs of Aging:
Beetroot juice helps to cleanse the blood and provides healthier skin. It also contains anti-oxidants, which helps in reducing free radicals in the body and reduces early signs of aging.
The benefits of the beetroot for skin are unlimited. No matter in which form it is consumed, it will help to provide a fair and radiant look to your face and skin.
Hair Benefits of Beetroot:
Beetroot comprises various nutrients, which help to improve the blood circulation in the entire body.
13. Fights Dandruff:
Beetroot juice contains protein, phosphorus, potassium and many other essential vitamins and minerals, which improve blood flow to the scalp. It removes the dead skin from the scalp and helps in the hair growth by removing excessive oil from the scalp. It has anti-septic and anti- inflammatory properties, which remove and heal the dead skin and condition the scalp to make it healthy and dandruff free. It strengthens the root of the hair and opens the dead pores to make them absorb more nutrients into the scalp.
14.Natural Hair Dye:
Beetroot is dark in color and is used as a coloring agent in many foods and beverages. Iit can also be used as a natural hair dye.
15. For Healthier Hair:
Beetroot contains carotenoids, which help in maintaining the thickness of hair and gives them a healthy shine.
How to Select and Store Beetroot?
You can get yourself a fresh packet of beetroot from the market. Selecting the best and fresh beetroot makes it more useful and healthy to eat. The only difference is how you can choose the best from the rest?
How to Select the Best Beetroot?
By following these four easy steps, you can select the best beetroot for yourself:
a. Go for Hard and Firm Roots:
When buying beetroot, always go for hard and firm ones, which indicate that it is fresh and has recently been plucked. As they grow older, they will become softer.
b. Go for the Ones with Leaves:
Beetroot with leaves also indicate that it is fresh. Look for the green and moist leaves on the beetroot and do not go for the pale ones as they might not be fresh.
c. Choose Undamaged with Firm Roots:
Undamaged beetroots are easier to store as they do not rot easily. The damaged beetroot may not have a long shelf life and can get spoiled within a few days of purchasing.
d. Prefer Small Ones:
Always select smaller beetroots as they are much easier to store and cook.
How to Store Beetroot?
Beetroot can be frozen and stored like any other vegetable you get from the supermarket. If you have purchased an ample amount of beetroot, you should store them properly to keep their vital nutrients and vitamins intact. While storing beetroot, you can refrigerate them in a tightly sealed plastic bag. If you have purchased them with leaves, trim the leaves as it will absorb the moisture. But do not trim the tail as it is a part of the root and it will spoil the beetroot easily. Tightly sealing it in a plastic bag can keep it fresh for 7-10 days easily in the refrigerator.
How to Use Beetroot (Cooking/Eating)?
There are many different ways to cook and eat the beetroot. You can cook it like any other vegetable. Eat it like a salad before your meals or take out the fresh juice and consume it as a healthy drink to keep the body fit and healthy. Mostly, people prefer to make beetroot juice, which is healthy as it contains all the goodness of the vegetable in a single glass. There are four main ways to cook and consume this healthy vegetable:
a. Steam it:
Steaming is one of the best ways to consume beetroot as it does not destroy the nutrients of the vegetables. Rinse the root thoroughly with water, and then according to the quantity of the beetroot, fill the steamer with water. Steam it for 30-45 minutes, and then allow it to cool. Peel the outer skin and now it is ready to serve.
b. Boil It:
Boiling the beetroot is just like steaming it, but you can directly put the beetroot in the boiling water. Cook for at least 30 minutes in the boiling water. Drain the water and allow it to cool. Rub off the skin with your hand and then it is ready to serve with any of your favorite dishes.
c. Roast it:
Roasting the beetroot takes more efforts to cook as compared to steaming and boiling. For roasting the beetroot, cut it into small pieces. Cover the baking tray with some baking paper. Place the chopped roots onto the tray. Sprinkle some olive oil, salt and a pinch of pepper according to your taste. Set the oven to 180 degrees Celsius. Roast it for 30-60 minutes and enjoy!
d. Consume it Raw:
Another way of consuming all the good characteristics of this vegetable is to eat it raw. It can be eaten as a salad by chopping it into small pieces or grating it over the dishes and mixing it with other salad items.
Cooking beetroot is just like cooking any other vegetable found in the market. You can find various recipes in the cooking magazines and other articles, which will give a twist to your taste. Combining beetroot with other vegetables like carrot, cabbage, broccoli makes it more delicious and healthy.
Health is wealth. Without a healthy body, life can be an impossible journey. Only a healthy and fit person can cope up with today’s fast changing world. A healthy mind can only exist in a healthy body. Vegetables like beetroot can provide us a way to choose a healthy lifestyle. But living it and making it happen is in our own hands.
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|Principle||Nutrient value||Percentage of RDA|
|Total Fat||0.17 g||0.5%|
|Dietary Fiber||2.80 g||7%|
|Pantothenic acid||0.155 mg||3%|
|Vitamin A||33 IU||1%|
|Vitamin C||4.9 mg||8%|
|Vitamin E||0.04 mg||0.5%|
|Vitamin K||0.2 µg||0%|
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