Vegetables and Vegetables

10 Important Health Benefits of Beetroot – See Its Properties

The beet ( Beta L.) is a root that originates from a species called wild beet-fish, found in Northern Africa, South Asia and the coastal region of Europe. The consumption of leaves and primary root have a high amount of nutrients beneficial to health. The most common colors are those with a red or purplish-red root, but there are also white, yellow and orange ones.

Red colored beets contain a substance called betanin, which is used as a coloring for foods such as ice cream and tomato sauces (in processed products it is identified as E162).

It has a slightly sweet flavor and can be consumed in several ways: boiled, roasted, grilled, as a pickled beet, and even raw, in the preparation of sauces, salads or soups. The benefits of raw beets are greater than when prepared in the other way.

The cultivation of sugar beet is made for the production of alcohol and also sucrose, common sugar. This beet sugar is stored in the primary root, being produced by the leaves. The fodder beet is cultivated, in general, for the consumption of the cattle. Despite this, it can also be ingested by humans, especially when it is harvested young.

On the question whether beets are fattening, this vegetable contains a low calorie content, with a 100 g serving having around 40 calories. Among the properties of beet we can find iron, potassium, magnesium and sodium, in addition to being a great source of fiber.

WHAT ARE THE BENEFITS OF BEETROOT JUICE CONSUMABLES?

If you have hypertension, the AHA – acronym for the American Heart Association – recommends consuming 250 ml of soup or juice of this food daily. If you are an athlete, ingesting 250 ml of juice before physical activity, half an hour before hand, can increase muscle contraction strength, as well as oxygen consumption, according to research on the subject. But the essential thing is to eat foods in a balanced way, including in your diet, in addition to the beet-based drink, other vegetables that are also considered beneficial, such as arugula, spinach and lettuce.

You can find a beetroot juice recipe below in this article.

BENEFITS OF BEETROOT

The beneficial components of beetroot are betaine, which helps keep the heart healthy and is responsible for the reddish hue of the vegetable, and carotenoids, which brings the benefits of beetroot to the hair. See other advantages of consuming this vegetable.

1.Helps to improve brain function –  Beetroot contains antioxidants that help fight Alzheimer’s and, in addition, it has components that help increase blood flow to the brain. To enjoy the benefits of beetroot for the brain, experts recommend consuming half a glass of beetroot juice regularly to maintain stronger memory.

2. It contributes to the prevention of cancer –  As it is a food that has a combination of antioxidant and anti-inflammatory molecules, which are exclusive to this vegetable, it contributes to reducing the risk of developing different types of cancer, including breast cancer , prostate, lung, stomach, colon and testicles.

Among these components is betacyanin, which is responsible for providing the reddish pigmentation of beetroot. According to studies carried out, this compound helps to reduce tumors. There is also betanin, which contributes to the prevention and treatment of skin and liver tumors.

3. Regulates blood pressure –  The regular intake of beets by people who have high blood pressure is very beneficial, as it contains nitrate in high amounts. Nitrate is converted to nitrites and also to nitric oxide (ON) gas. These components work together to expand the arteries, which makes the artery pressure lower.

The nitric oxide (NO) molecule can be found in the cells of the human body. NO is synthesized by our body through the oxidation of L-arginine, an amino acid. The human body has the ability to produce nitric oxide on its own, as long as there is no nutritional shortage of amino acids.
Drinking beet juice also raises nitric oxide levels. When we consume the juice, the nitrate is absorbed through the lining of the mouth and then through our stomach. From there, the nitrate is transported to the muscles, and is stored in the form of nitrite.

4. Increases endurance in the practice of physical activities –  Beetroot reduces the consumption of oxygen in the muscles, which makes the body need less oxygen during exercise. For this reason, energy and stamina will be greater and the feeling of tiredness will be reduced, which increases the performance of physical activities. For this to be possible, it is necessary to ingest the beetroot in the form of juice or cooked before performing a physical activity.

5.Keeps healthy skin –  Beetroot is a vegetable rich in antioxidants, which prevents the proliferation of free radicals in the body. By acting as a natural detoxifier, it makes the blood clean and this leaves the skin looking brighter and healthier.

When drinking beetroot juice, it works against the appearance of pimples and boils, in addition to reducing skin inflammation. Lycopene is also a substance found in beetroot, which works by protecting against the sun’s rays and maintaining elasticity, thus preventing premature aging.

6. Improves sexual health –  Beetroot has an effect similar to viagra, as its consumption causes the expansion of blood vessels. This causes an increase in blood flow to the genitals as well. What causes this type of effect is the presence of nitrate, which improves the transport of oxygen throughout the body. Another component that contributes to this regard is boron, which is essential for the sex hormone to be produced.

7. Helps protect the heart –  Beetroot contains flavonoids and carotenoids, two powerful antioxidants that cause bad cholesterol (LDL) to be lowered and good cholesterol (HDL) to be raised in the body. Fiber also helps to reduce cholesterol and triglyceride levels, and prevents the formation of plaque in the arteries.

This vegetable is also rich in nitrates, which help to increase the production of nitric oxide in the blood, widening blood vessels and helping to keep the heart healthier.

8. Take care of liver health –  The presence of methionine and betaine in beetroot helps maintain the proper functioning of the liver. In addition, it also has betacyanin, a compound that contributes to the detoxification process of the blood and liver.

9.Helps to control diabetes –  Beetroot has a high amount of fiber that favors the control of the blood sugar level. Despite having a high glycemic index, it has a low glucose conversion rate.

10.Helps to reduce anemia –  Anemia is caused by a lack of red blood cells in the blood and can cause fatigue and dizziness. For this reason, the consumption of juice made with beetroot helps to reduce and also prevent anemia, as it contains an amount of iron that increases the level of hemoglobin in the blood. In addition, it helps keep oxygen circulating, helping to prevent insomnia.

HOW TO PLANT BEETROOT

The planting of beetroot is done through the fruit glomeruli, which have seeds inside. Sowing is done at a depth of about 1cm in the soil, preferably in the final location. However, it is also possible to plant in containers and transport when it reaches about 5 cm in height. Care must be taken only that the roots of the not end up being damaged during handling.

The recommended distance for planting should be 5 to 10 cm between the plants. And planting lines should be about 30 cm. When the seedling reaches an average of 10 cm in height, it is necessary to remove excess plants. The time for germination is about 3 weeks, which can vary with environmental conditions.

The roots should not be exposed as they run the risk of becoming hardened. To prevent this from happening. It is essential to cover the roots with straw or earth.

The oleraceous beet harvest starts between 60 to 90 days after sowing. It is not recommended that harvesting be postponed as the roots can become fibrous. The sugar beet harvest takes place between 4 to 6 months after planting.

BEET RECIPES

How about preparing a beetroot juice and bread? How to do it will be shown below.

BEET JUICE

Ingredients

  • 1/2 beet
  • 4 oranges

Preparation mode

  1. Peel and cut the beets into small pieces.
  2. Place the beets in a blender and blend together with the juice extracted from the squeezed oranges. Beat until a very smooth mixture is formed, for about 3 minutes.
  3. Strain and add ice cubes if desired. No need to sweeten it.

BEET BREAD

  • 2 medium beets
  • 1 kg of wheat flour
  • 250ml of soy oil
  • 500 ml of warm water
  • 1 medium onion
  • 3 tablespoons of sugar
  • 3 tablespoons of oregano
  • 1 tablespoon of biological yeast
  • 1 tablespoon of salt

Preparation mode

  1. To start, cook and peel the beets. If you are unsure how to cook beets, wash them and place them in the pressure cooker with enough water to cover them. Leave on for about 20 to 30 minutes.
  2. In a bowl, place the flour, sugar, yeast, oregano and salt.
  3. Put the water, onion, oil and beets in a blender. Beat until it forms a homogeneous mixture.
  4. Then mix the blended ingredients with the ingredients in the bowl.
  5. Knead well and let the dough rest for about 40 minutes.
  6. Form into balls and place on a floured baking sheet until doubled in size.
  7. After that, bake at 180°C for 30 to 35 minutes.

NUTRITIONAL TABLE BEET

NutrientThe amountDV%
Energetic value32.2 kcal = 135two%
Carbohydrates7.2gtwo%
Proteins1.3gtwo%
Food fibers1.9g8%
Calcium15.3mgtwo%
Vitamin C1.2mg3%
Phosphor30.1mg4%
Manganese0.2mg9%
Magnesium16.5mg6%
Lipids0.1g
Iron0.2mg1%
Potassium245.5 mg
Copper0.0 ug0%
Zinc0.4mg6%
Thiamine B10.1mg7%
Sodium22.8mg1%

Source: http://www.tabelanutricional.com.br/beterraba-cozida

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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