Beetroot- The Red Earthy Vibrant Naturally Sweet Leafy Green Vegetable

Beetroot also known as Beets, is a root vegetable , a low-calorie functional food with huge health benefits and rich in a variety of nutrients, such as vitamins (C, B1, B6, A,K, E,) minerals (calcium, iron, magnesium, potassium, selenium, zinc) folate, nitrates, betalains and fiber which all help cells function and grow.

There are many benefits packed into this red earthy vibrant naturally sweet leafy green vegetable.         

Beets contain nitrates, which turn into nitric oxide in the body. This helps with blood flow, blood pressure, relaxes and dilates your blood vessels, which in turn increases blood flow to the brain. This is important as we age, as research shows “that our capacity to generate nitric oxide diminishes as we age. Nitrates help increase blood flow to certain areas of the brain involved in executive functioning skills like focus, organization, and attention to detail.”

Low in fat and calories, beets are a good source of fiber which can promote regularity, prevent constipation, can help with satiety and promote weight loss. The fiber in beets also promotes the growth of good bacteria in your gut, which help you digest food, and and may support brain, immune health.

Rich in vitamins and minerals the micronutrients found in beets are required by the body to carry out a range of normal functions such as enabling the body to produce enzymes, hormones and other substances needed for normal growth and development.

Betalains are natural pigments which give beets its color are an important active compound  “which possess antiviral, anti-inflammatory antioxidant benefits and have been proven to eliminate oxidative stress.”

One other thing, don’t throw away your beet green attached to the beetroot. They are tasty and very good for you.
Beet greens are rich in nitrates, vitamin A, lutein which are good for your eyes. Eating beet greens is a good way to add calcium, D3, magnesium and vitamin K to your diet and keep your bones strong. Vitamin B6 found in the green leaves may help improve your mood. Beet greens are also high in folate, “which is necessary for both adults and infants as it regenerates red blood cells in the immune system.”

Beetroot is a nutritious and versatile vegetable that’s easy to add to your diet. When possible, choose beets that feel heavy for their size with green tops still attached.

Here are some delicious and interesting ways to add more beets to your diet:
1. Roasted- peeled and cut, add olive oil, sea salt, ground pepper and roast till tender
2. Soup- a staple in Eastern European countries
3. Leaves- toss in a salad, or add to a stew
4. Juice- https://www.balancednutritionalenergy.com/recipe/beet-juice/
5. Salad- https://www.balancednutritionalenergy.com/recipe/beet-arugula-feta-cheese-salad/
6. Dip- blend roasted vegetables with Greek yogourt and garlic
7. Beef Stew- https://www.balancednutritionalenergy.com/recipe/beet-stew-with-beef-cabbage/
8. Cupcakes- https://www.balancednutritionalenergy.com/recipe/chocolate-beet-cupcakes-2/

 

 

Smell, taste, enjoy. Be mindful of the food you eat!

References:

 

https://pubmed.ncbi.nlm.nih.gov/34760270/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947971/
https://pubmed.ncbi.nlm.nih.gov/31921325/

https://pubmed.ncbi.nlm.nih.gov/34132433/

https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/beetroot