Beet is a type of root plant that is used in many foods in different countries, and beetroot is a rich source of vitamins, minerals, and fiber, and contains a high percentage of water, and is also characterized by its nitrate and Betalains dye. Known for its anti-inflammatory benefits.
Beetroot types there are many types of beetroot, some of which are classified based on color, including:
1- White beetroot.
2- Yellow beetroot.
3- Pink beetroot.
4- Dark purple beetroot.
It is one of the root plants that reproduce by donation, such as potatoes, sweet potatoes, etc., and there are two types of sugar beet, which is used for industrial purposes, and the other type, which is common in the markets, is used in food by eating it boiled or in pickles, the red color that characterizes beets is caused by a substance called Betalains, which is important for improving the balance of acidity in the stomach and improving digestion.
In order to identify the benefits of Beetroot, the ingredients in it must first be mentioned in order to identify the causes that led to these advantages, namely, the beet fruit:
90% of the mass of beets is water, five percent fiber, two percent ash, and the rest are other substances.
Contains sugar such as sucrose, glucose and fructose.
It is characterized by minerals such as sulfur, potassium, iron, phosphorus, calcium and copper, along with organic acids and amino acids.
Advantages of beetroot
It is worth mentioning that beetroot contains many benefits, and these benefits are what comes :
1-Maintains blood pressure at normal rate:
Studies have indicated that beetroot can reduce blood pressure for people with high pressure. In the range between 4-10 mm Hg in a short period, and beetroot is a rich source of potassium that helps reduce blood pressure and protect against heart disease.
2-Improves athletes’ athletic performance:
It is worth remembering that nitrates increase energy production in cells, , and nitrates reach peak levels in the blood after two to three hours of consumption, so it is preferable to consume beetroot 2 to 3 hours before exercise.
3-Maintains digestive health and safety:
Beetroot is a rich source of fiber that helps stimulate the growth of beneficial bacteria in the large intestine, reducing constipation and inflammatory bowel diseases. It also reduces the risk of colon cancer, heart disease and diabetes.
4-Reduces the risk of cancer:
Betalains , which helps the body get rid of free radicals, reduces the risk of cancer, and one trial has found that Betalains has lowers the increase of prostate cancer cells and breast cancer.
5- Works to reduce weight:
Beetroot is characterized by a high percentage of water, low in calories, and consists of protein and fiber, which enhances the feeling of satiety for longer, and helps to lose weight.
6-Beetroot is rich in folic acid:
Studies have indicated that folic acid prevents congenital malformations or neural defects in children when taken before pregnancy.
7-Beetroot contains vitamin A:
Vitamin A is essential for consideration, and also maintains the health of the mucous membranes and skin.
The nutritional value of beetroot is a very rich nutrient with vitamins, minerals and fiber beneficial to the body, it consists of a low percentage of calories and fat, and contains a high percentage of water up to 90%, and here comes a statement for the nutritional value per 100g of beetroot.
Dietary intake per 100g energy, 43 calories carbohydrates ,9.56g protein, 1.61g fat, 0.17g fiber 2.8g Vitamin C ,4.9mg Vitamin A, 2mg Vitamin B9, 109mcg potassium ,325mg calcium ,16mg phosphorus ,40mg magnesium ,23mg sodium and 78mg sodium.
Despite the great benefits of beetroot, it can be harmful in some cases, such as:
1- Beetroot contains oxalates, which are the most important cause of the formation of kidney stones, so beetroot consumption should be reduced for those with kidney problems, which is worth noting that beetroot leaves store oxalate more than its roots.
2- Beetroot affects the color of urine, as in some people, the consumption of beetroot causes a change in the color of urine to pink, and this occurs in 10-15% of people in the world, which is a genetic indicator of the body’s inability to analyze the betacyanin chemical compound. It should be noted that the appearance of this color in the urine is not harmful,
3- Beetroot contains fructans, a short-basket carbohydrate that nourishes gut bacteria, and may cause digestive problems, especially in people with irritable bowel syndrome.
The right way to buy and store beetroot:
It is worth remembering that when buying beetroot you should stay away fromsoft beetroot, and choose fresh grains of the right size, to be preserved for a longer time, where the beetroot can be kept inside the refrigerator for more than ten days with the moisture relatively high, while the beetroot leaves are preferable to It is fresh and don’t keep it for long, periods.