Beetroot, scientifically known as “Beta Vulgaris Rubra,” has a rich history that connects us to our ancestors. It belongs to the family Amaranthaceae, commonly known as beet, red beet, table beet, or dinner beet by the people of North America. Originating from the Mediterranean coastal region, beetroot was first cultivated for its edible leaves. Its consumption was found in Europe, Asia, and North Africa archaeological sites, where the Greeks and the Romans cultivated it for its leaves, known as “Teutlon” or “Toulon” due to their resemblance with squid tentacles.
Beetroot stands out for its striking color, impressive nutritional profile, and numerous health benefits in vibrant vegetables and dietary fruits. Whether enjoyed raw, roasted, or juiced, this root vegetable packs a punch in flavor and nutrients, making it a valuable addition to any diet.
NUTRITIONAL AND CULINARY BENEFITS
Beetroot is low in calories content but high in essential vitamins, minerals, and anti-oxidants. Beetroot is a rich source of Vitamin C, which helps boost immune functions and promote and maintain healthy skin. In addition to the presence of Vitamin C, beetroot also contains essential minerals such as potassium, manganese, and folate, where potassium is crucial for maintaining healthy blood pressure, while manganese supports bone health and wound healing. Like many vegetables, beetroot is a good source of dietary fiber, aids digestion, promotes feelings of fullness, promotes gut health, and supports healthy cholesterol levels.
Beetroot is not just a nutritional powerhouse but also a versatile ingredient that can transform your culinary creations. Thinly sliced or grated, raw beetroot adds a crispy texture and vibrant color to salads and slaws. Roasting beetroot intensifies its natural sweetness and caramelizes its sugars, making it a delightful side dish or standalone vegetable. Fresh beetroot juice, with its concentrated nutrients and earthy flavor, can be enjoyed independently or combined with other fruits and vegetables in smoothies and juices. Pickled beetroot’s tangy and slightly sweet flavor shines in pickled form, offering a zesty addition to sandwiches, salads, or cheese platters. The possibilities are endless!
HEALTH BENEFITS OF BEETROOT:
Beetroot, a rich source of vitamins, minerals, carbohydrates, amino acids, phytosterols, polyphenols, phytonutrients, flavonoids, betalains, and dietary nitrates, provides a nutritional treasure of health for humans. Over the past few decades, beetroot has also served as a medicinal agent for many health conditions. The following are the health benefits of beetroot.
Immunity booster property
The abundance of Vitamin C improves the body’s immune functions and maintains a strong resistance to certain pathophysiological conditions.
Antioxidant property
One of beetroot’s most prominent standout features is its high antioxidant content, primarily due to the presence of betalains and polyphenols. These compounds help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation.
Promote Cardiac Health
The presence of nitrates in beetroot promotes healthy cardiac functioning. When nitrates enter our body, they are converted into nitric oxide, which helps relax and dilate blood vessels, improve blood flow, and lower blood pressure. This effect may minimize the risk of heart disease and stroke.
Anti-inflammatory Properties
The antioxidants and anti-inflammatory compounds in beetroot may help reduce oxidative stress-producing components, which cause inflammation throughout the body and are linked with the development of various chronic diseases.
Improved Athletic Performance
Nitrates in beetroot can enhance athletic performance by improving oxygen utilization and increasing energy efficacy during exercise. Consuming fresh beetroot juice can also attenuate muscle soreness in certain types of exercise.
Promote Digestive Health
The presence of dietary fibers in beetroot supports healthy gut and digestion, which leads to regular bowel movements and prevents constipation.
Anti-Tumor Activity
Nitrates and betalains in beetroot contribute to its marvelous health benefits. Recent studies have found that beetroot possesses anti-tumor activity and is vital in inhibiting cell proliferation and angiogenesis and inducing cell apoptosis and autophagy.3
Improve Cognitive Function
The conversion of nitrates in beetroot to nitric oxide may also benefit brain health by increasing blood flow, enhancing cognitive function, and reducing the risk of age-related cognitive malfunctioning.
Beetroot is a true super-food with its impressive array of nutrients, antioxidants, and health-promoting properties. It offers a delicious and nutritious solution whether you’re looking to boost your heart health, improve exercise performance, or add more color to your plate. Embrace the power of this humble root vegetable and reap the benefits it has to offer for your overall well-being. The more you learn about its health benefits, the more motivated you’ll be to incorporate it into your diet.