What is Beetroot ?
Beetroots, also known as beets, are versatile and vibrant vegetables. They are popularly acknowledged for their earthy flavour and are widely used in various cuisines. Apart from making your plate multicoloured, beetroots have various health benefits. They are rich in essential minerals, vitamins, and other plant compounds. Together with these benefits, beetroots are delicious and easy to be included in your diet. In this blog, we will look at some of the ways, you can use beetroot and its various health benefits in your daily diet.
How Can I Use Beetroot?
People most commonly consume beetroot raw in salads or as juice. Additionally, they use it in pickles and as a vegetable for cooking. The antioxidants in beets make them suitable for natural skin treatments. Farmers often use the tender stems and leaves of the beetroot plant as fodder for cattle.
Health Benefits of Beetroots
The most popular beetroot benefits that a person can take advantage of when they incorporate it into their diet are given below:
1. Beetroots Combat Renal Disorders and Kidney Stones
Beetroots are packed with antioxidants, copper, chlorine, folate, carotenoids, potassium, etc. These are some of the elements that are crucial to the healthy functioning of human metabolism, thus ensuring that the renal system stays fit and problem-free.
Kidney stones are primarily caused due to an excess of calcium in the kidneys. The copper and folate in Beetroots dilute the salt deposits in the renal system and keep it healthy.
Beets also help in detoxifying the kidney by flushing out any toxins present in the system. It is recommended that a person consume 25 grams of this vegetable every day to reap the maximum health benefits of beetroots.
2. Combat Cancer Cells
In today’s age, cancer is a major life-threatening disease with its high fatality plaguing humans. Beetroots help in fighting cancer-causing cells in the body.
Regular beetroot consumption improves the body’s cellular respiration thus destroying the carcinogens. Further, beets have superior detoxifying characteristics that help detoxify internal organs and generate new cells. Another advantage is, one can quit the unhealthy habit of smoking simply by incorporating beetroot into their daily diet.
3. Facilitates Weight Loss
One of the most popular beetroot juice health benefits is that it helps you attain a toned and healthy body. Since beets have a very low-calorie count, they are excellent dietary supplements for people on a restrictive diet. Further, beetroots are a rich repository of manganese, copper, Vitamin B6, Vitamin A, Vitamin K, flavonoids, etc. which help in promoting proper metabolism.
Moreover, beetroots are rich in folates that greatly help in increasing the production of Red Blood Cells in the body, which in turn increases the haemoglobin levels in the body. This helps avoid health problems like anaemia and low blood pressure.
4. Improves Skin Health
Regular consumption of beets increases the haemoglobin in your blood. It aids in the superior functioning of the circulatory system and imparts a natural glow to your skin. It can also be used as a natural exfoliate, as it contains betalain, a very potent antioxidant. This helps rejuvenate the skin and make it look more youthful and glowing.
Beets also help prevent dark patches, fine lines, and wrinkles by promoting appropriate skin hydration. Beetroots can be used as a natural skin blusher replacement, as it adds a tinge of pink to your skin and makes it look flawless.
5.Enhance Cardiovascular Health
Beetroots are devoid of any trans fats and help make the cardiac muscles strong and healthy. It has been scientifically proven that beetroots can aid in blood pressure stabilization, owing to the nitrates present.
Beetroots Help Enhance Athletic Performance
Recent studies have shown that adding beetroot juice to your diet increases physical endurance and improves athletic performance. Further, beets can also help in the recovery process, as nitrates present in the vegetable help bring more oxygen to muscles during the rest phase. Adding beetroots to your diet can also increase energy levels and give you that much-needed boost during workouts.
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Frequently Asked Questions
Is beetroot good for seniors? **
Yes, incorporating beetroots in their diet can have several benefits for seniors. Consumption of beets helps increase energy levels, maintain good digestive health, and improve cardiovascular health.
Is beetroot good for dementia? **
Latest studies have shown that regular consumption of beetroots can help halt the effects of dementia. It is so because beets can increase the blood flow to the brain, and thus help maintain proper cognitive functioning in the patient.
Is it OK to eat beetroot every day? **
There is no conclusive evidence stating the disadvantage of consuming beets every day. It is generally advised that an adult eat 250 grams of boiled beets and 200 grams if they are raw. It is important to note that the consumption of raw beets puts some pressure on the digestive system.
How to use beetroot well
1. Eat it cooked or raw in salad, soup, raita or juice, in modest portions. 2. Start small: beetroot can colour urine and stool red and can upset the stomach. 3. Watch kidney stones and kidney disease: beetroot is high in oxalate and potassium, so ask the doctor. 4. Check blood pressure if drinking it often; it can lower pressure, which matters for people on tablets or prone to dizziness. 5. Count it in a balanced diet, not as a cure.
When to ask a professional
Ask a doctor or dietician if your parent has kidney disease, low blood pressure or diabetes.
Equipment mentioned in this guide
Frequently asked questions
Is beetroot good for older adults?
It is a nutritious vegetable that can be part of a healthy diet.
Can beetroot lower blood pressure?
It may help a little, but it does not replace medicines.
Who should limit it?
People with kidney stones, kidney disease or low blood pressure.
Is juice better than the whole vegetable?
The whole vegetable has more fibre.
Sources and further reading
- World Health Organization, Healthy diet fact sheet
- Reviews on dietary nitrate and blood pressure
- Indian Council of Medical Research and National Institute of Nutrition, Dietary Guidelines for Indians
Tags: Healthbenefits #Seniorsbeetrootvegetablesblood pressurenutritionGut health and nutritionMultivitamin and mineral tablets for seniorsProtein powder for older adultsHealthy ageingElder care
This article is for general education and is not medical advice. Speak to your doctor before changing your exercise, diet or medicines.
