Since the Middle Ages, beets have been used to treat various ailments, especially those related to digestion. In recent years, the vegetable has attracted more and more attention and is considered a health-promoting functional food. Although scientific interest in beetroot has only begun to gain momentum in the last few decades, it has been used as a natural medicine for thousands of years.
Since the Middle Ages, beets have been used to treat various ailments, especially those related to digestion. In recent years, the vegetable has attracted more and more attention and is considered a health-promoting functional food.
Although scientific interest in beetroot has only begun to gain momentum in the last few decades, it has been used as a natural medicine for thousands of years.
Beetroot belongs to the family of plants called Amaranthaceae-Chenopodiaceae. Beet leaves have actually historically been eaten before the roots themselves, although today many of us prefer to eat the sweet roots and discard the more bitter but very healthy greens.
It was believed that beet greens were first consumed in Africa thousands of years ago. The popularity of the root crop then spread to Asian and European regions, with the ancient Roman population being one of the first people to harvest beets and eat their brightly colored roots.
From the 16th to the 19th century, beetroot became more widespread and used in a variety of ways; for example, its bright juices were used as food colorings, while their sugar quickly became noticed as a source of concentrated sweetness. Around the 19th century, beets began to be used as a means to extract and purify sugar.
This continued to be a popular method of producing cane sugar throughout Europe, eventually spreading to the United States where beets are still used in this way. Today, the largest beetroot producers are the United States, Russia, and European countries such as France, Poland, and Germany.
Everyone has their own attitude to beetroot - someone loves it for its natural sweet and earthy taste, while others hate beetroot in almost any form - even beetroot juice. However, no matter which group you belong to, there is no denying that this colorful vegetable still has some amazing benefits for our bodies.
In addition to being rich in vitamins and minerals, beets are also rich in other health-promoting compounds such as antioxidants, carotenoids, and nitrates, which help to further boost the benefits of beets. In addition, beetroot is actually a very versatile and affordable food that can easily be incorporated into a wide range of delicious meals.
Why is beetroot good for us and is it possible to eat beetroot every day? In this article, you'll learn about the possible benefits and side effects of beets, as well as some easy ways to incorporate this nutritious vegetable into your diet.
The nutritional value of beets is impressive as each serving is high in folic acid, fiber and manganese.
One cup of raw beets (about 136 grams) contains approximately:
13 g carbs
2.2 g protein
0.2 g fat
3.8 g dietary fiber
148 mg folate (37% DV)
0.4 mg manganese (22% DV)
442 mg potassium (13% DV)
6.7 mg Vitamin C (11% DV)
31.3 mg magnesium (8% DV)
1.1 mg iron (6 percent DV)
0.1 mg copper (5% DV)
54.4 mg phosphorus (5% DV)
0.1 mg vitamin B6 (5% DV)
In addition to the nutrients listed above, beets also contain some thiamine, riboflavin, and zinc.
Beets have many beneficial properties for the body. Let's consider the main ones.
High content of antioxidants
Antioxidants are compounds that help neutralize harmful free radicals, preventing oxidative stress and cell damage. Some studies have shown that antioxidants may protect against many types of chronic diseases such as heart disease, cancer, and diabetes.
Beets are naturally rich in disease-fighting phytonutrients, antioxidants, vitamins and trace elements. In fact, beets are a great source of a specific type of phytonutrients called betalains, which have powerful antioxidant and anti-inflammatory properties and provide many of the health benefits of beets.
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Betalains also act as a natural plant pigment and are responsible for giving beets their vibrant color. In vitro studies have shown that these powerful pigments can help protect the body from certain types of cancer and disease. In addition, beet greens are also high in lutein and zeaxanthin, two carotenoids that play a central role in eye health and may reduce the risk of conditions such as macular degeneration and cataracts.
Study: Biological Activities of Plant Pigments Betalains, Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection
In many cases, inflammation is a normal response of the immune system that helps protect the body from foreign invaders and infections. However, a growing body of research shows that chronic inflammation underlies most diseases and may be a major contributor to chronic diseases such as heart disease, cancer, and even obesity.
The average person's diet is high in inflammatory compounds from ultra-processed foods, high in sugar, and low in nutrients, so eating whole foods like beets is a great way to keep inflammation under control.
In one animal study, beetroot supplementation was able to reduce oxidative stress and inflammation. A human study also confirmed the anti-inflammatory properties of beets, showing that both boiled beets and beetroot juice were able to reduce levels of inflammatory markers in people with high blood pressure.
Study: Beetroot (Beta vulgaris L.) extract ameliorates gentamicin-induced nephrotoxicity associated oxidative stress, inflammation, and apoptosis in rodent model, Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study
Heart disease is one of the major problems worldwide. According to a report released by the American Heart Association, it is estimated that nearly 44 percent of Americans will have some form of heart disease by 2030.
One of the biggest benefits of beetroot juice is its ability to promote heart health. Beets are a rich source of dietary nitrates, which act as vasodilators to improve blood flow and lower blood pressure.
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A human study published in the British Journal of Nutrition found that beetroot juice helped to significantly lower both systolic and diastolic blood pressure in participants after just 24 hours.
Another small human study in 2017 found that beetroot juice helped lower bad LDL cholesterol levels in people with uncontrolled blood pressure.
Study: Mechanism of vasodilation by nitrates: role of cyclic GMP, Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects
Of course, our body already has its own built-in detoxification system, which helps maintain health by constantly clearing out toxins. Our kidneys filter blood and produce urine, our lungs expel carbon dioxide, our skin expels particles through our pores, and our intestines extract nutrients and dispose of waste. And of course, the liver also plays a critical role in detoxification by removing toxins and other harmful substances from the blood.
Beetroot juice supports liver function by helping it work efficiently, so it can help keep the body free of toxins.
One animal study from Poland found that treating rats with beetroot helped prevent oxidative stress and reduced lipid peroxidation, a common marker of cell damage, by as much as 38 percent.
Similarly, an animal study published in the journal Phytotherapy Research found that beetroot juice helped increase levels of specific enzymes involved in detoxification.
Study: Protective effect of red beetroot against carbon tetrachloride- and N-nitrosodiethylamine-induced oxidative stress in rats, Evaluation of the effect of beetroot juice on DMBA-induced damage in liver and mammary gland of female Sprague-Dawley rats
As we age, we experience a completely natural decline in mental and cognitive functions. Diseases such as Alzheimer's and Parkinson's are becoming more common.
There is some evidence that beet root powder is good for brain health and may help protect against age-related cognitive decline. A study published in the journal Nitric Oxide found that giving older adults a diet high in nitrates helped increase blood flow to certain areas of the brain.
Study: Acute effect of a high nitrate diet on brain perfusion in older adults
Beets are high in fiber (contains 3.8 grams per cup). Fiber moves through the intestines undigested, adding bulk to stools, which helps maintain stool regularity and promote better digestive health.
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One review of five studies found that increasing fiber intake resulted in an increase in stool frequency in people with constipation. Not only that, but other studies also show that increasing your fiber intake through foods like beets is beneficial for digestive health and may be protective against diseases like diverticulitis, hemorrhoids, and GERD.
Study: Effect of dietary fiber on constipation: A meta analysis, Health benefits of dietary fiber
Improving sports performance
Whether you're an athlete or a casual gym goer, beetroot has been proven to have a powerful performance enhancing effect and is one of the best foods for athletes. This is because nitrates have been shown to increase the efficiency of mitochondria, which are the organelles responsible for generating energy for our body's cells.
A 2011 human study found that consumption of beetroot juice significantly improved power output during a cycling time test and increased performance by 2.8 percent. Another human study found that nitrate supplements prolong time to exhaustion and increase tolerance to high-intensity exercise.
Study: Acute dietary nitrate supplementation improves cycling time trial performance, Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans
Beets contain an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, improve insulin sensitivity, and prevent oxidative stress-induced changes in diabetic patients. A 2008 study published in Nutrition Reviews found that alpha lipoic acid may be extremely beneficial for patients with diabetic neuropathy.
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Beets are also rich in fiber, so they keep toxins and waste moving through the digestive system. When the pancreas does not produce enough insulin, or if the cells cannot process insulin properly, this leads to diabetes. High-fiber foods like beets help slow the absorption of glucose, giving the body time to process insulin.
Folic Acid Supplier
Folic acid intake is essential as it helps the body create new cells, in particular by playing a role in DNA copying and synthesis. Folic acid deficiency causes anemia (poorly formed red blood cells), weakened immune function, and poor digestion.
Pregnant women, breastfeeding women, people with liver disease, and people taking diabetes medications are most at risk for folic acid deficiency. Foods high in folic acid, such as beets, lentils, spinach, and chickpeas, help ensure a healthy pregnancy, prevent cancer, and support cardiovascular health.
Beets have long been revered for their health benefits and have many uses in traditional Chinese medicine and Ayurveda. Benefits of beets include cleansing the liver, improving circulation, and calming the mind and spirit.
It is also used as a natural remedy for various ailments and to treat conditions such as:
Beets are especially recommended during the Vata season, which runs from October to March, as the bright colors can help balance the dryness and cold of the season.
Beets are high in fiber but low in calories, making them a great addition to your diet if you're looking to shed a few extra pounds. In fact, each cup of beets contains just 59 calories and 3.8 grams of fiber—or up to 15 percent of the fiber needed for an entire day.
When you eat fiber, it travels very slowly through your digestive tract, helping you feel fuller, which can help you lose weight.
According to one human study in Boston, an increase in fiber intake of 14 grams per day resulted in a 10 percent reduction in daily calorie intake and an increase in weight loss of four pounds over four months.
Study: Dietary fiber and energy regulation, Dietary fiber and weight regulation
While beets have many potential benefits, some people may need to moderate their intake.
Although rare, some people may be allergic to beets. If you experience any symptoms of a food allergy such as hives, itching or swelling, discontinue use immediately and consult a physician.
Also, remember that beets are one of the highest-sugar vegetables (although eating about a cup of beets a day doesn't usually have a negative effect on blood sugar or weight). Due to their high sugar content, beetroot is commonly used in the production of refined sugar called "beet sugar" or "evaporated beet juice".
These types of sugars undergo a lot of chemical processing and destroy the health benefits of beets mentioned above, so it's important not to confuse these beet products with eating real whole beets. Beet sugar, made from the sugar molecules of beet extracts, is just as bad as other types of refined sugars, such as white cane sugar or high fructose corn syrup.
Is canned beetroot healthy?
Canned beets can be a good option if fresh beets aren't available, but it's important to keep in mind that they contain slightly lower amounts of certain micronutrients, including folic acid and potassium, so these beetroot benefits may not be as potent. It can also be higher in sodium, so be sure to rinse it before drinking to remove excess salt.
Beets can be found in the grocery section of most major grocery stores. It is widely available throughout the year, but the peak season is from June to October, which is the best season to find farmers markets and health food stores looking for fresh, organic beets. Beetroot juice and beetroot powder can also be found in health food stores and online stores.
When buying beets, look for small to medium-sized root vegetables that have a uniform, smooth skin and deep color (purple, red, pink striped, or gold are most commonly available). Stay away from fresh beets that have spots or severe bruises where the beet juice "bleeds" from the root.
Beet greens are actually completely edible and rich in nutrients like the carotenoids beta-carotene and lutein/zeaxanthin. It can be used in recipes as a substitute for chard.
While we most often see purple beets in grocery stores, they actually come in a wide variety of colors, most of which have very similar flavors, health benefits, and uses.
Beets are a great addition to smoothies or salads. It can also be used in sandwiches, panini and pasta dishes. Because of their natural sweetness, they work well in some dessert recipes.
There are many options for cooking beets. It can be eaten raw, cooked or fried.
Raw beets are firm, crunchy and slightly sweet in taste. It can be used to make beetroot juice or added to smoothies and salads. Eating raw ensures that it retains its nutrients and natural flavor.
When cooked, beets become softer and slightly sweeter. They are often paired with goat cheese or balsamic vinegar to balance out the sweetness, as well as arugula, which adds a nice peppery flavor to the earthy and sweet taste of the beets. Roasting also gives the natural sugars a chance to caramelize and gives them a richer, sweeter flavor. Beets can also be boiled, steamed or stewed.
It is important to note here that although the beetroot seems to be very resistant and tough, in fact it is still a very delicate vegetable. Beets are prone to oxidation and loss of some of their nutritional value when overheated and overcooked. So be sure to cook beets lightly to prevent oxidation and maximize nutritional value. Also, choose fresh beets instead of canned or pickled ones whenever possible to make sure you're getting as many nutrients as possible.
The healthiest way to cook beets to keep their nutrients intact is to either steam them for about 20 minutes or less, or roast them for an hour, which slowly softens them. The beetroot is done and done when you can pierce it fairly easily with a fork.
How to cook beets and not get dirty?
One of the easiest ways to cook beetroot to avoid stains is to wrap a whole beetroot in tin foil with a little coconut oil and roast at 350 degrees for about 45 minutes. Then put the whole package in the sink and slowly peel off the skin (which will fall off easily) and let the juice drain into the sink and not on the table, hands and clothes.
Now that you know how to use beetroot, it's time to check out the best beetroot recipes.
Beetroot juice is one of the best foods for athletes, as adding it to your regular diet is a great way to increase energy and performance. In addition, it improves cardiovascular, digestive and cognitive health.
If you are participating in a sporting event, it is recommended that you eat or juice a beetroot about two and a half hours before the start.
Raw beets are firm, crunchy and slightly sweet in taste. Beets are a great addition to juices because they don't lose any of their benefits this way. You can always add other vegetables to beetroot juice for a more interesting taste. Celery, cucumber and apple are good choices. You can also always add lemon or ginger to diversify the taste of raw beetroot juice.
When preparing beets, choose smaller beets from your local grocery store. The smaller the beets, the sweeter they tend to be. Be sure to wash it thoroughly, and if the skin is rough, remove the first layer before adding it to a blender or juicer.Beetroot Juice Recipe for High Energy
Cooking time: 5 minutes
6 celery stalks
1 green apple
Add all ingredients to a vegetable juicer. Gently mix the juice and drink immediately.
Slightly salted homemade salmon 200 grams
Carrots boiled 2 pieces
Fermented cucumbers 4-5 pcs.
Cabbage fermented 100 grams
Boiled beets 2 pcs.
Onion 1 pc.
bunch of greens for serving
Salt to taste
Chop all ingredients and mix. Add olive oil and salt to taste. Serve garnished with greens.Kimchi with beets
1 Chinese cabbage (or half a fork of white cabbage)
1 medium beetroot
1 medium onion
2 garlic cloves
5 cm ginger root
Spices (1 tbsp salt, 0.5 tsp each red and black ground pepper, 2 tsp turmeric)
Cut all vegetables into strips.
In a large bowl, mix everything, squeezing to get as much juice as possible.
Transfer and pack them into a glass jar so that the vegetables are covered with their juice on top.
Close tightly with a lid, put in a dark warm place.
After three days, everything is ready - you can eat, store in the refrigerator.
200 gr. almond/coconut/rice flour
50 gr. Coconut oil
1 PC. egg
30 gr. Jerusalem artichoke syrup
170 gr. cranberry s/m
140 gr. beet
70 gr. Jerusalem artichoke syrup
4 things. egg
50 gr. Coconut oil
To decorate the dessert: raspberries
Mix the ingredients for the base in a mixer, roll out between two silicone mats to a thickness of 5 mm.
Place in refrigerator for 10 min. Cut out circles from the dough and lay in a mold, forming a rim 2 cm high.
Bake for 7 minutes at 160 degrees.
Grate the beets on a fine grater, beat in a blender with cranberries, eggs and Jerusalem artichoke syrup.
Bring to a boil over low heat, stirring thoroughly with a silicone spatula.
Remove from fire, cool. After 10 minutes, mix the resulting mixture with coconut oil. Cool down.
30-50 g fresh spinach
1 tsp grated ginger root
1 tsp lemon juice
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Wash and cut all products.
Place the ingredients in a blender bowl. Beat until a homogeneous mass is obtained.
If the smoothie is too thick, dilute it with boiled water. The drink can be served with ice and a sprig of mint.
salt and pepper to taste,
2 tbsp. l olive oil.
Peel and wash the beets. Cut the vegetables into thin slices (1-3 mm thick) - you can use chopsticks or circles.
Preheat the oven to 180-200 degrees. Line a baking sheet with parchment paper.
Put the father-in-law in a deep container, season it with salt and garlic, sprinkle with olive oil. Mix everything thoroughly.
Spread the vegetables in an even layer on a baking sheet. Bake chips for about 20 minutes.
Beetroot chips can be served with natural yogurt mixed with garlic and herbs. Pesto sauce will also work.
100 g beets
100 g oatmeal (you can just grind oatmeal flakes)
1 st. l olive oil
50 ml freshly squeezed orange juice
1 tsp each of baking powder, poppy seeds and cinnamon
Boil the beets until cooked, grate it on a fine grater.
In a separate bowl, mix beet puree, egg, orange juice, oil. Mix everything thoroughly. Add dry ingredients to the mass - flour, baking powder, cinnamon and poppy seeds. You should get a dough that is similar in consistency to thick sour cream.
To bake muffins, you need small silicone molds. You can not lubricate them with oil - desserts do not stick to them. Pour the batter into the molds, filling them about halfway.
Bake the dessert in an oven preheated to 180 degrees - about 20-30 minutes.
Beetroot muffins, when they are cooked, you can pour over the icing.
Glaze. Whisk the mascarpone, beetroot juice (remaining after mashing the beetroot) and orange zest with a blender. Choose the amount of products taking into account portions - you should get a thick mass. Glaze is applied to already cooled muffins.
3 tbsp. l orange juice and olive oil
1 tsp mustard
1-2 garlic cloves
pepper and salt to taste
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Boil the beets, peel, cut into medium-sized squares. Vegetables can be put in a deep bowl.
Remove the peel from oranges, divide into slices, remove all films, cut the pulp into cubes. Mix with beets.
Peel the carrots, wash and cut into thin strips no more than 2 cm long. Mix it with other ingredients in a bowl.
Now start preparing the dressing - in a separate container, mix finely chopped garlic, mustard, orange juice and oil. Salt and pepper the sauce.
Pour dressing over salad. The dish is now ready to be served.
2 slices whole grain bread
70 g hot smoked salmon
half a beetroot and an avocado
1 st. l lemon juice
1 st. l sour cream (can be replaced with natural yogurt)
1 tsp grated horseradish
fresh dill to taste
Boil the beets, peel and cut into thin slices.
Cut the fish into small pieces.
Separate the avocado from the peel, mash the pulp with a fork (you can use a blender), add lemon juice. Mix everything thoroughly.
Mix sour cream, horseradish and finely chopped dill.
Toast the slices of bread in the toaster.
Now you can "collect" the sandwich. Brush a piece of bread with avocado and lemon puree. Arrange fish and beets on top. Pour over the filling with a small amount of sour cream sauce. Cover the dish with the second piece of bread.
2 pink tomatoes
1 red onion
0.5 l mineral water
3 slices gray grain bread
1 bell pepper
a handful of cherries
1 st. l. olive oil
some garlic, salt, pepper
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Peeled tomatoes, bell pepper and onion cut into large cubes.
We crush the garlic with a knife and cut it.
We clean the bread from crusts and cut into cubes.
Remove the pits from the cherries and add them to the vegetables. Cherries add flavor to the soup.
Beets, pre-baked in foil with sea salt, clean and cut into cubes and add to the rest of the ingredients.
Add salt, pepper and olive oil.
Pour some mineral water, it will make the soup less thick and it will be nice to play on the tongue.
Mix all the ingredients and send to a blender.
We filter the resulting mass through a sieve, this will give the soup a creamy consistency.
All is ready. It remains to pour the soup into bowls.
Beets - 3 pcs.
Prunes - 6 pcs.
Avocado - 1 pc.
Walnuts - a handful
Pumpkin seeds - a handful
Lemon juice - 1 tbsp. l.
Salt - to taste
Boil the beets until tender in salted water.
Cut prunes into large pieces. Chop the avocado into small cubes.
Combine ingredients with chopped nuts and seeds. Drizzle lemon juice on top and add salt.
Mix thoroughly. You can decorate with greenery.
The benefit of beetroot is that it is low in calories yet rich in fiber, antioxidants, and a host of important micronutrients, including folic acid, manganese, potassium, and vitamin C.
Potential beetroot benefits include reducing inflammation, improving heart and digestive health, improving detoxification, boosting brain function, enhancing athletic performance, and weight loss.
In Ayurvedic and Traditional Chinese Medicine, beets are used to treat a variety of ailments, including anemia, heart weakness, and liver toxicity.
Beetroot can be eaten raw, boiled or fried, goes well with cheese, added to salads or used in smoothies.
Choose fresh rather than canned beets whenever possible to get the most out of beetroot's health benefits.
Biological Activities of Plant Pigments Betalains
Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection
Beetroot (Beta vulgaris L.) extract ameliorates gentamicin-induced nephrotoxicity associated oxidative stress, inflammation, and apoptosis in rodent model
Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study
Mechanism of vasodilation by nitrates: role of cyclic GMP
Blood pressure-lowering effects of beetroot juice and novel beetroot-enriched bread products in normotensive male subjects
Protective effect of red beetroot against carbon tetrachloride- and N-nitrosodiethylamine-induced oxidative stress in rats
Evaluation of the effect of beetroot juice on DMBA-induced damage in liver and mammary gland of female Sprague-Dawley rats
Acute effect of a high nitrate diet on brain perfusion in older adults
Effect of dietary fiber on constipation: A meta analysis,
Health benefits of dietary fiber
Acute dietary nitrate supplementation improves cycling time trial performance
Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans
dietary fiber and energy regulation
dietary fiber and weight regulation