Pickled beets are carbohydrate-free
5 reasons: why beetroot is healthy
Table of Contents
- Is rich in nutrients
- Supports blood formation and immune defense
- Can have a positive effect on blood pressure
- Is rich in betanin
- Can have a positive effect on training
- Knowledge to take away
Red, redder, beetroot! The round tuber is particularly eye-catching due to its bright red-purple color. And rightly so, because behind the colorful facade there are lots of healthy ingredients.
In addition, the domestic beet is one of the healthiest and cheapest winter vegetables ever. It has long since shed its 70s image - today gourmets can enjoy beetroot to the full and many fresh variations.
It can do so much more than swim in a vinegar glass, cut into fluted slices: beetroot tastes fresh as raw vegetables, cooked in classics such as labskaus and borscht or has a modern interpretation - for example filled from the oven, as a salad, soup or in combination with fish or meat - a good figure in culinary terms.
1. Is rich in nutrients
What exactly makes beetroot healthy? The beets provide a wide range of valuable nutrients. Above all, potassium, iron, folate, vitamin C and B vitamins make the tubers interesting for our health. Folate is important for normal tissue growth and cell function - especially important for pregnant women and embryonic development. Like many other vegetables, beetroot is high in potassium (1).
Due to its nutritional composition, the beetroot can support us with blood formation and the defense against free radicals. The fiber content of around three grams contributes to a diet rich in fiber and supports our digestion.
Beetroot is also healthy when cooked: In order to retain as many nutrients as possible during preparation, it is advisable not to peel the tubers beforehand. In this way, more vitamins and minerals are retained. Otherwise the beetroot would "bleed out" in the cooking water.
The nutritional values of beetroot are also impressive. Here is an overview of the calories and those main nutritional values of beetroot:
Also read:Merchandise information about beetroot with infographic
Tip: A little caraway in the cooking water makes for a particularly hearty taste.
Recipe video: Baked sweet potatoes and beetroot
2. Supports blood formation and immune defense
Red as blood: Beetroot contributes to blood formation due to its iron content and was used as a medicinal plant against anemia in ancient times. Iron is an essential mineral with various important functions in our body. Among other things, it is necessary for the transport of oxygen in the red blood cells. Folate is also contained in the healthy tubers - especially important for pregnant women to ensure normal growth processes of the embryo.
You can also look forward to a portion of vitamin C with beetroot, even more in its raw state. Vitamin C is an antioxidant, protects our cells from free radicals and supports our immune system. It also helps with collagen synthesis for joints, ligaments and tendons, as well as wound healing. In general, vegetable iron can be better absorbed by the body with a small amount of vitamin C. That is why it can help to drink a glass of fresh orange juice with the beetroot meal, for example.
Danger: Even if beetroot contains only small amounts of oxalic acid, people with gout, rheumatism or kidney disease should only enjoy the leaves in small amounts.
3. Can have a positive effect on blood pressure
High blood pressure can damage blood vessels and the heart and is one of the biggest risk factors for heart disease, stroke and premature death. Among other things, the inorganic nitrates in beetroot can help reduce the risk of heart disease by lowering blood pressure and increasing nitric oxide production (2).
A diet high in foods rich in potassium, such as beetroot, can also help lower blood pressure. It also has positive effects on overall heart health. In addition to chloride and sodium, potassium is important for a balanced electrolyte ratio in our body (3).
4. Is rich in betanin
Betanin is one of the secondary plant substances and is the most common pigment in beetroot and is responsible for the strong red color. This special ingredient also makes beetroot healthy. It is believed that betanin has antioxidant properties and prevents cell damage by fighting free radicals (4).
No wonder that beetroot is also used for coloring in the food industry (E162). The red juice of the beet is not only super healthy, but relentlessly colors everything. If you do not want to have red hands and fingernails, it is a good idea to put on disposable gloves when cutting or peeling the bulbs.
Danger: Some people cannot break down the red pigment betanin. After consumption, the urine and stool can turn red - no need to panic (4).
5. Can have a positive effect on training
Studies indicate that nitrate can improve physical performance, especially during intense endurance sports. By stimulating the mitochondria and making energy provision more effective, nitrates from food can reduce oxygen consumption (6).
The effects can be observed above all with beetroot juice, as it has a particularly high content of inorganic nitrates. Nitrate itself is harmless, rather the conversion products nitrite / nitrosamines are suspected of being harmful to health. Here, too, a little vitamin C, for example in the form of a glass of orange juice, can help - this inhibits the formation of nitrite (7).
In addition, the health benefits of vegetables in the diet outweigh the potential risk of nitrate and nitrite levels. This is also the opinion of the Federal Institute for Risk Assessment and sees no reason to restrict foods containing nitrite (8).
There are delicious beetroot recipes here:
Knowledge to take away
Above all, the high nutrient content makes beetroot healthy. Thanks to the high nitrate and potassium content, beetroot has a positive effect on heart health and blood pressure. Vitamin C and the plant pigment betanine have antioxidant properties and protect our defenses and body cells.
A power food in the truest sense of the word: studies show that eating beetroot before training can have a positive effect on endurance and thus lead to more training success. Also thanks to the low calorie content and the good nutritional values of beetroot, figure-conscious people can eat it more often. The red tubers are easy to prepare and are especially tasty as a salad, juice or soup.
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