Beetroot health benefits with recipes

The beetroot known as “Chukandar” in hindi is the taproot portion of the beet plant, usually known in North America as the beet, also table beet, garden beet, or red or golden beet. Beets or beetroots, as they are often called, belong to the Chenopodiaceous family. The usually deep purple roots of beetroot are eaten either boiled, roasted or raw, either alone or combined with any salad vegetable. Beets have such a wide range of beetroot health benefits because of their nutritional content, including vitamins, minerals, and organic compounds like carotenoids, lutein/zeaxanthin, glycine, betaine, dietary fiber, vitamin C, magnesium, iron, copper and phosphorus, while also being a source of beneficial flavonoids called anthocyanins. They are very low in calories, with no cholesterol, but they do have the highest sugar content of all vegetables and nice beetroot health benefits.

Beetroot health benefits

Prevents Cataracts

The presence of beta-carotene, which is a form of vitamin A, helps to prevent age-related blindness called cataracts as well as a reduction in macular degeneration that commonly occurs as we get older

Boosts Energy Levels

Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods and boosts the energy level in the body.

Macular Degeneration

The beta-carotene present in beetroot aids in reducing or slowing macular degeneration in the eyes. Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people.

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Reduces risk of Stroke

A deficiency of potassium in the body increases the risk of stroke. Therefore, the potassium-rich beetroot health benefits to boost heart health for that reason as well. Potassium is called a vasodilator, meaning that it relaxes the blood vessels and reduces blood pressure throughout the body.

Prevents Respiratory Problems

Beetroot is a source of vitamin C that helps to prevent asthma symptoms. The natural beta carotene in beetroot also helps to prevent lungs cancer. Vitamin C is also a powerful antioxidant that boosts the immune system in a number of ways.

Beats constipation

Because of its high soluble fiber content, beetroot acts as a great laxative. beetroot health benefits helps in regularising bowel movement by softening stools. It also cleanses the colon and flushes out the harmful toxins from the stomach.

Prevent Certain Cancers

Beets are good at preventing skin, lung, and colon cancer, since they contain the pigment betacyaninis, which counteracts cancerous cell growth. Adding a healthy weekly amount of beets to your diet can keep your body cancer-free for a very long time.

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Reduces Birth Defects

Beets are good for pregnant women since they are a source of B vitamin folate which helps in the development of infant’s spinal column. Deficiency of folate could lead to a variety of conditions called neural tube defects.

Good for Heart Health

Beet fiber helps to reduce cholesterol and triglycerides by increasing the level of HDL cholesterol. Having a high level of triglycerides increases the risk for heart related problems, so increased HDL is a good line of defense against that. The fiber in beets also works to strip excess LDL cholesterol from the walls and help to eliminate it from the body quickly.

Good for Liver Health

Betaines contained in beet juice stimulate the functions of the liver.

Beetroot benefits in anaemia

Beetroot contains a lot of iron. Iron helps in the formation of haemagglutinin, which is a part of the blood that helps transport oxygen and nutrients to various parts of the body. It is the iron content and not the colour that beet root benefits treat anaemia.

Best Antioxidant

Antioxidants are essential to support the immune system. Colourful fruits and vegetables are said to contain antioxidant properties, beetroot being red in colour contains beta cyanine, a very good antioxidant and can reduce LDL, also known as bad cholesterol.

Weight Management

Beetroots are high in fibers and low in calories. It is popularly used in weight loss diet due to the soluble fibers present in it that helps to fight against fat. Beetroot also helps to cleanse the toxic and excess water from the body. Thus we can say that beetroot nutrition helps skin glow.

 

Skin benefits of Beetroot

Detoxifies Blood

Beetroot not only provides essential minerals and nutrients for the body to maintain a healthy skin, but also helps to detoxify the blood. Beetroot juice if consumed on a regular basis can help to reduce acne and pimples, which are caused due to impurities in the blood.

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Reduces Signs of Ageing

Beetroot juice helps to cleanse the blood and provides healthier skin. It also contains anti-oxidants, which helps in reducing free radicals in the body and reduces early signs of aging.

 

Hair benefits of Beetroot

Fights Dandruff

Beetroot juice contains protein, phosphorus, potassium and many other essential vitamins and minerals, which improve blood flow to the scalp. It removes the dead skin from the scalp and helps in the hair growth by removing excessive oil from the scalp.

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For Healthier Hair

Beetroot contains carotenoids, which help in maintaining the thickness of hair and gives them a healthy shine.

 

Ways to have Beetroot in diet

#Beetroot and ginger soup

Ingredients:

8-10 cooked beets

2 teaspoons minced or grated ginger

1 cup hot vegetable broth

4 teaspoons lemon juice

Salt and freshly ground black pepper

Method:

Chop cooked beets roughly, and put into a blender with ginger, hot broth and lemon juice. Purée to make a smooth soup. Season with salt and pepper to taste.

Pour into a soup bowl, and serve immediately at room temperature, or heat and serve piping hot.

#Beet and Chia pancake

Ingredients:

1 large or 2 medium beets

125 grams (1 cup) whole wheat flour

60 grams (1/2 cup) unbleached all-purpose flour

10 grams (2 teaspoons) baking powder

5 grams (1 teaspoon) baking soda

2 grams (rounded 1/4 teaspoon) salt

1 tablespoon sugar, honey,

2 eggs

5 grams (1 teaspoon) vanilla

1 ½ cups buttermilk or 1 cup yogurt + 1/2 cup milk

35 grams (3 tablespoons) chia seeds

3 tablespoons sunflower, grapeseed or canola oil

Method:

Preheat the oven to 425 degrees. Cut the greens away from the beets, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish. Add 1/2 inch water to the dish. Cover tightly. Place in the oven and roast medium beets for 50 minutes, large beets for 60 minutes, or until very soft and easily penetrated with the tip of a knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. Purée in a food processor fitted with the steel blade until smooth. Measure out 1/2 cup. Freeze any extra.

Sift together the flours, baking powder, baking soda, salt, and sugar. In a medium-size bowl, beat together the eggs, buttermilk or yogurt and milk, oil, vanilla, beet purée and honey. Quickly whisk in the flour mixture and fold in the chia seeds.

Heat a large skillet or griddle over medium-high heat and brush with butter or oil. Drop the pancakes by the scant 1/4 cup onto the hot pan or griddle. Cook until bubbles break through and turn the pancakes. They will be quite moist so make sure to wait long enough so that they don’t fall apart when you turn them. Cook for 1 to 2 minutes on the other side, until lightly browned. Remove to a rack. Serve with amazing beetroot health benefits maple syrup and butter