As a health specialist and nutritionist, my main goal is to help you stay healthy, eat right and prevent any form of illnesses. Recently, I discovered that beetroot might just be one of the healthiest vegetables on this planet , I know it feels like I’m exaggerating but I’ll tell you why.

I am not just jumping on the bandwagon for trainers and exercise enthusiasts; I have gathered all the facts and information needed to prove to you that you should incorporate this nutritional veggie in your diet.

As a matter of fact, I stated taking the fruit myself and I’m feeling quiet better.

Let’s start with the Beetroot basics

Beetroot, which is famously known as beets, is a very popular vegetable around the world.  This vegetable is packed with minerals, essential vitamins, and plant compounds.

The most famous beets around the world are there beets, which is attributed to the pigment called betalain.  There is also another variety of beets catching up with; the white beets.

You can cook these two varieties the same and the only difference you will have is the color.  The Golden beets have a pale yellow color and the flesh is exactly the same.

They are low in calories and high in fibre. Sugar beets is yet another variety of beetroots which is famous in areas with temperate climates.

Did you know that beetroot has medicinal properties? You learn more about that in this short guide. They are pretty delicious and very easy to incorporate into your diet.

You can also consume beets in form of crystals.  In the process of making beet crystals, the beet juice is concentrated and made into soluble crystals.  You can mix this with other drinks, which is what I love to do every morning before my exercise routine or after Yoga.

 

Are they good for you?

‘Beetroots are also known as beet turnips. They are very low in fat and sodium which kinda shows how healthy they are.  They are also a good source of foliate which supports your emotional and mental health.

After extensive research, I found out that beetroots are full of nutrients which have major benefits to the body. The iron, potassium, magnesium copper and potassium have major individual benefits to the body. I also came across several claims that beetroot has the high ability to prevent cancer.

Did you know that you could eat the leaves of a beetroot? I bet you are surprised to hear this.  The beet greens come packed with protein and fibre. They contain calcium and vitamin K which are great for strong bone and teeth and blood clotting properties respectively.

Let’s take a look at the nutritional facts of beetroot

Principle Nutrient value Percentage of RDA
Energy 45 cal 2%
Carbohydrates 9.56 g 7%
Protein 1.61 g 1%
Total Fat 0.17 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.80 g 7%
Vitamins
Folates 109 µg 27%
Niacin 0.334 mg 2%
Pantothenic acid 0.155 mg 3%
Pyridoxine 0.067 mg 5%
Riboflavin 0.057 mg 4%
Thiamin 0.031 mg 2.5%
Vitamin A 33 IU 1%
Vitamin C 4.9 mg 8%
Vitamin E 0.04 mg 0.5%
Vitamin K 0.2 µg 0%
Electrolytes
Sodium 78 mg 5%
Potassium 325 mg 7%
Minerals
Calcium 16 mg 1.5%
Copper 0.075 mg 8%
Iron 0.80 mg 10%
Magnesium 23 mg 6%
Manganese 0.329 mg 14%
Zinc 0.35 mg 3%
Phyto-nutrients
Carotene-ß 20 µg
Betaine 128.7 mg
Lutein-zeaxanthin 0 µg

 

What exactly are super beets?

Basically, they are beetroot supplements that are extracted from fresh beets. They are then processed to give you all the nutritional value you get from raw beets. They can be in powdered juice or crystal form. The great thing about taking super beets is that they have added natural flavours which make them even more interesting.

What methods are used in super beet production?

The first method is when beets are taken through a drying process which ensures nutrient retention.  Cold press is efficient in extracting the essence from the beets. After this, they are preserved and packed in several forms for consumption.

Super beets are available in juice supplements or powder form. The beetroot juice Vs beetroot powder will help you learn the difference in benefits. Super beets are very rich in nitrates, which limits the amount of daily consumption.

Cool Beetroot Facts

Here are some cool facts I gathered about this healthy vegetables

  • This vegetable was cultivated in 2000bc around the Mediterranean region
  • The entire plan is super edible
  • The biggest beet I the world is about 70 kg
  • It is a rich source of antioxidants and nitrates
  • You can use beetroot juice to measure acidity
  • Beetroot juicy is also healthy for your hair
  • Eating too much beetroot turns your urine red

 

What are the health benefits of beetroots? This is why you should add beetroot to your diet

Beetroot lowers your blood pressure

Our blood pressure has the potential to rise at any time of the day or night. This goes for people who have jobs or other life stressors. The simple solution is to simply east beets.

What is the connection between beets and blood pressure?  Experts suggest that the presence of nitrates has a lot to do with the effects of beetroot and blood pressure. It converts into nitric oxide which causes your blood vessels to expand.

Consuming beetroot juice on the regular will prolong these effects and reduce the blood pressure big time. Everything you have the chance to go for a snack, you should think about taking some beets. Only 250 m of beetroot juice can have strong effects on lowering blood pressure.

Prevents cancer

The more I research on the benefits of beetroot the more I see this benefit. Researchers claim that the beetroot has potential to prevent prostate, skin, lung and breast cancer among others.

Boosts your energy levels

This goes for people who love to exercise in the morning like I do. Beetroots are known to make the muscles stronger and more fuel efficient.

Fights inflammation

The fibres in beetroot have a tonne of benefits. Fibres, together with the help of foliate and betalains creates the best anti inflammatory food. Drinking more than half a litre of beet juice everyday will give you the strength needed before and after you exercise.

Controls your blood sugar

This one is more directed towards the sugar beets; they are known to reduce the hyperglycaemia.  It is also found to suppress postprandial glycemia.

Aids in digestion

Regular beetroot consumption is known to improve your digestion and blood quality.  The juice in white beetroots can open the liver and spleen obstructions. The fibres help to treat constipation and related issues.

Reduces cholesterol

Various studies I came across show that beetroot extracts decrease the cholesterol levels.  The soluble fibre in beets is believed to have very beneficial properties.  The low calories in beets also add to the zero cholesterol value.

Helps with anaemia

Iron deficiency causes anaemia and beetroot is found to be rich in natural iron. Your body absorbs iron better in beets better for unknown reasons.

Other benefits of beetroot that I realised include

  • Improving the sexual health
  • It helps in weight loss
  • It has an anti-aging property
  • Promotes string bones and teeth
  • Prevents cataract
  • It increases the level of antioxidants
  • Improves your skin’s health
  • Prevents osteoporosis

 

Beetroot and body organs (still under benefits of beetroot)

Beetroot are good for the heart

As I stated before, the beetroots have nitrates that function to lower blood pressure. This can reduce the risks of strokes, clogged arteries and other heart related diseases in the long run.  Taking beetroot juice consistently for up to one week can have major effect on your heart’s health.  Another benefit to the heart is that it improves oxygen delivery to the skeletal muscles.

Great for the liver

The vitamins, betaine, calcium and antioxidants make the beetroot perfect for the liver. They have thin bile that allows them to flow easily through the small intestine and liver.  The betaine in beets also helps eliminate toxins from the liver and the fibre clears the out.

Promotes your brain health

They are known to improve brain nueroplasticity.  How do they do this? They improve the somatomotor cortex’s oxygenation process.  This part of the brain is also susceptible to dementia, so that s a plus for aging people.

The nitrates in beets are converted to nitric oxide and help the brain cells enhance communication leading to a better brain health.  Beetroot juice is also known to prevent Alzheimer’s disease. Generally, if you consume more beetroot, you have a higher chance of having a healthier brain than people who do not.

Beetroot and pregnancy

Beetroot and pregnancy

There is no doubt from the information above that beetroot is a very health vegetable. And we also know that you have to be careful when consuming anything during pregnancy.

The good news is, beetroots are very healthy during pregnancy

Check out the following benefits for you and your baby during benefits

  • You have a lower risk of anaemia
  • Boosts your immunity
  • Regulates your metabolism
  • It lowers inflammation
  • Lowers your risk for Osteoporosis
  • It maintains a healthy blood sugar level
  • Promotes your livers health
  • Helps in foetal development
  • Prevents any birth defects
  • Provides some vitamin C

Basically, you get all the benefits ordinary people get plus more.

How to include beet in your pregnancy

During the nausea period, it is advisable not to take beetroot or any of their supplements because it may increase the feeling.  When it subsides, you can add beetroot and other vegetables to your diet. Eating it in the second trimester is the best way to add it into your diet.

How to take beetroot

  • Mix it with your salad
  • Bake it with other vegetables
  • Boil it and eat it like a snack
  • Blend it with other fruits to make juice

 

Are there any risks associated with beetroots and pregnancy?

Side effects during pregnancy include

  • The nitrates can cause fatigue and weakness in pregnancy
  • Excess consumption may lead to temporary paralysis in your vocal chords
  • Beets have betaine which causes diarrhoea and vomiting during pregnancy
  • Consuming it for too long can cause Beeturia which turns your urine and stool red in color.

Beetroot selection and storage

 

The best way to get fresh beetroot is to get them from the farmer’s market near you. so how will you know that you are getting the real thing?

Selection

Go for beets that are medium sized, have a deep maroon color and are very firm. Make sure they have bright leaves and unblemished skin. This means that they are fresh and not wilted. Beets with firm roots mean that they are fresh and have been plucked recently.

  • Avoids the beets that have spots and scales
  • Beets with hairy taproots are old and not as tender and sweet as the smaller beets.
  • Sweet Beets are regularly 1and ½ and 2 inches in diameter

How to store your beetroots

  • If you are not consuming the leaves, trim them and throw them away.
  • Store the leaves in a plastic bag and use them in a couple of days
  • You scan refrigerate the beets
  • Cooked and canned beets can stay in the fridge for up to a week and retain their nutrients

How much beetroot do you eat per day?

Generally, there is no specific requirement for beetroot. So, there is no specific way one can tell that beetroot is harmful to you or not.

To make it simple, you shot take a serving or 100 grams of beetroot per day. If you buy super beets in beet powder, it comes with the specific instructions on how you can use them. 250 ml of beet juice worked great for me.

How to take your beetroot

You can choose to take your beetroots was but there are other ways to make the consumption less boring.

Fermented beets

The health benefits of fermented beets are tremendous.  Once you ferment the beetroots, you can store them in your fridge for up to 3 months. Check out the benefits of fermented beetroots and incorporate them into your daily diet.

Boiling beets

Unlike popular belief, boiling the beetroots will not take away the nutrients. In fact, boiled beetroots give you one more way to incorporate beetroot into the diet. Cooked vs. raw beetroot will disregard that cooking the beetroots take out the most important nutrient from the vegetable.

Canned beets

 I know many of do not like the taste of canned vegetables including me but you really have to try canned beetroots. Unlike the other vegetables, canned beetroots retain their flavour, which makes them sweet and enjoyable.

Conclusion

As a nutritionist, health specialist and recently proclaimed fitness enthusiast, I strive to avoid I disease ridden and unhealthy lifestyle.  I find that consuming super beets supplements and beetroots is a solution to some of the daily health issues we face. Within a couple of days of beetroot consumption, I felt healthier, stronger and guided through my journey for a healthier lifestyle.