Nutrition and health benefits of beets
Beets, the official name for the healthy beet vegetable, is a low-calorie food that can help your heart, gastrointestinal system and more, according to the Mayo Clinic. To say that beets are rich in health benefits is an understatement. “Beets are packed with several essential nutrients such as iron, potassium and vitamin C and are also a great source of dietary fiber,” explains Grace Pascale, registered dietitian nutritionist and founder of Grace Pascale Nutrition.
Here, we answer your top beets questions, including nutritional facts and health benefits of this vegetable.
Types of beet:
- Red: These taste delicious roasted and are perfect in soups like a traditional borscht.
- Golden: It’s a strain that adds a nice chewy flavor to soups and is excellent in a vegetable stir-fry.
- Chioggia: These are striped on the inside, like a peppermint swirl. Very tasty raw or cooked as an accompaniment.
- Young beets: Serve them raw with their leaves and a light dressing, and you have an amazing pre-dinner appetizer!
Nutritional values of beets:
A cup of beets has the following nutritional profile:
- Calories: 58
- Total fat: 0.2 g
- Sodium: 106mg
- Total carbohydrates: 13g
- Dietary fiber: 3.8 g
- Sugar: 9.2g
- Protein: 2.2 g
- Calcium: 21.76 mg
- Iron: 1.09 mg
- Potassium: 442 mg
Are beets rich in carbohydrates?
At 13g per serving, beets are considered to be at the top of the carbohydrate scale. If you’re trying to keep your carbs low, you may want to eat them in moderation.
What about the fiber in beets?
Beets are a great source of fiber. According to Cleveland Clinic, fiber can help control your blood sugar, control your cholesterol levels, and help you avoid constipation.
What are the key vitamins and minerals in beets?
- Betanin: Cleveland Clinic data indicates that this natural plant pigment is rich in antioxidants, which protect your cells against heart disease and cancer. Betanin is also anti-inflammatory; it fights inflammation associated with type 2 diabetes, high blood pressure, heart disease, asthma and obesity.
- Folate, potassium, magnesium and vitamin C: Beets are a great way to get it all! Here’s why it’s important: Folate is an essential nutrient that’s essential for basic cell function. Potassium helps the body maintain normal fluid levels. Magnesium is essential for healthy bones and heart, and vitamin C also protects your heart as well as your eyes and immune system.
What are the other health benefits of beets?
Beets contain high levels of nitrates. Based on data from Harvard Medical School, nitrates are converted by your digestive system to the compound nitric oxide. In turn, nitric oxide acts as a relaxant for your blood vessels, widening them so your blood pressure naturally drops. Further research have found that the dietary nitrate in beets can reduce over-stimulation of the sympathetic nervous system, which can happen if you have heart disease. It is possible that beet juice will become a cardiovascular treatment in the future.
A new study has shown that the nitrates in beets may reduce the risk of developing early age-related macular degeneration, a leading cause of blindness – 100 to 142 mg of plant nitrates per day have been shown to be linked to a 35% reduced risk of developing the disease.
A recent study from the University of Exeter discovered that an ingredient in beet juice promotes a specific blend of oral bacteria that can improve blood vessel health and potentially increase brain function.
What are the benefits of beets for your skin?
This abundant amount of vitamin C in beets means that the vegetable is excellent for healthy skin; vitamin C may even be able to stop and / or treat UV damage. So eating your beets could indeed help your skin look better.
What are the benefits of beetroot for weight loss?
“Beet fiber helps with weight management by nourishing the gut microbiome, a key factor in determining the body’s set point weight range, while also contributing to satiety and satisfaction,” explains Pascale.
Editor’s Note: Weight loss, health, and body image are complex topics – before you decide to diet, we invite you to gain a broader perspective by reading our exploration of the dangers of diet culture.
What are the possible side effects of beets?
If you love beets, you might be wondering if you can eat them every day. People who have kidney stones should only eat them in moderation, says Cleveland Clinic data, because they contain oxalates, which can contribute to the development of these stones. What if you’re trying to follow a low-FODMAP diet way to eat, understand that beets are rich in natural sugars called oligos. Consider eating half the amount you would normally have, for example, take two beet slices instead of four.
The essentials about beetroot:
Along with all the health benefits, there’s also the yum factor – and the fact that beets are a super versatile vegetable. Beets are delicious steamed and pickled, grated over salads or tacos, pickled as a condiment for sandwiches and buddha bowls, or even cooked in veggie burger patties with beans or legumes for an alternative to. meat rich in protein, ”explains Pascale.
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