Live Longer Habits

What Is Beetroot?

Beetroot is a root vegetable, often recognised for its striking deep red colour. It is also called Beta vulgaris rubra. This vegetable has been cultivated from ancient times around the Mediterranean to places like Mount Vernon, the estate of George Washington. 

Today, there are many varieties of beetroot, including ones with fun candy-cane stripes. Regardless of their colour, all types of beetroot have a rich, earthy flavour that can brighten up any dish. Both the leaves and roots are full of nutrients, including antioxidants that help protect your cells and lower the risk of heart disease. Beetroot is one of the few vegetables that contain betalains, powerful antioxidants that reduce inflammation and may even help fight cancer. 

Beetroot Benefits

Beetroot is packed with beneficial plant compounds that can lessen inflammation and protect your cells. Here are some key health benefits of beetroot: 

Increase Stamina

Consuming beetroot or its juice can improve how well your heart and lungs perform during exercise. The nitric oxide from beets helps boost blood flow to your muscles, making it popular among athletes to enhance performance. 

Prevent Heart Disease and Stroke 

Beets are a great source of folate (vitamin B9), which is important for healthy cell function. Folate helps keep blood vessels healthy, lowering your risk of heart diseases and stroke. 

Lower Blood Pressure

Beetroot is high in natural nitrates, which transform into nitric oxide in your body. This helps relax and widen blood vessels, thereby reducing blood pressure. 

Boost Your Immune System

The high fibre content in beetroot supports the growth of good bacteria in your gut, which can help fight diseases and strengthen your immune system. Fibre also aids digestion and reduces the chances of constipation. 

Beetroot Benefits for Skin

Drinking beetroot juice may enhance blood flow and reduce inflammation, both of which are beneficial for skin health. 

Beetroot Nutrition

Beetroot is full of essential nutrients, including folate, which keeps your blood vessels healthy, and potassium, which supports your heart. Some key nutrients in beetroot include: 

- Folate 

- Manganese 

- Vitamin C 

- Vitamin A 

- Potassium 

Is Pickled Beetroot Good for You?

Studies show that pickled vegetables, like beetroot, can be part of a healthy diet. The process of pickling introduces probiotic bacteria, which are good for your health and can help improve your immune system and reduce cholesterol. It may also help preserve the antioxidant properties of beetroot. 

How to Prepare Beetroot

Beets thrive in cool weather, growing best in spring and autumn. They are harvested when the leaves are still tender. For sweet, tender beets, look for smaller ones in winter. If fresh beetroot isn’t available, canned or frozen varieties are still nutritious. Beetroot powder is also a popular supplement. Roasting beets brings out their natural sweetness, while they can also be enjoyed raw. 

Beetroot Juice

To make beetroot juice, chop and roast the beets, then blend them. Strain the mixture to remove the pulp. Alternatively, you can use a juicer for a quicker result. Feel free to add flavours such as ginger, citrus fruits, honey, apples, or plums. Keep any leftover juice in the fridge for up to 10 days. 

Creative Ways to Enjoy Beetroot

Here are a few ideas for enjoying beetroot: 

- Add roasted beets to a cold soup like gazpacho for extra colour and flavour. 

- Combine beets with creamy ricotta in a salad. 

- Mix grated raw beets with carrots and a vinaigrette. 

- Puree beets with ranch dressing for a unique dip. 

- Juice a small beet and mix it with fresh apple or orange juice. 

- Serve roasted beets with mint yoghurt. 

- Microwave them with a little water for a quick snack. 

- Use beets in traditional Russian borscht soup. 

- Roast beets alongside sweet potatoes and mix them into couscous. 

- Brighten up minestrone soup with diced beets. 

How to Cook Beetroot

To roast beetroot, preheat your oven to 200°C. Scrub the beets, wrap them in foil, and place them on a baking tray. Roast for about 50 to 60 minutes, checking every 20 minutes and adding water if needed. They are ready when a fork slides in easily. Let them cool, then peel off the skin. 

For pickled beetroot, preheat the oven to 200°C and roast the beets as before. Once cool, peel and cut them into wedges and pack tightly in jars with mustard seeds and orange slices. Mix vinegar, water, orange juice, and salt, pour over the beets, and refrigerate for 24-48 hours before serving. 

To make beetroot soup, roast beets with fennel seasoned with olive oil, salt, and pepper for 45 minutes. In a pot, sauté onions and garlic, then add roasted beets, fennel, and vegetable broth. Simmer and puree before serving. 

For beetroot hummus, blend quartered steamed beets with olive oil, tahini, lime juice, garlic, cumin, and seasoning until smooth. Serve with pita chips or fresh vegetables. 

Beetroot Side Effects

Eating beetroot may turn your stool red, which is harmless but can be surprising. It simply shows that you're consuming the healthy red pigment. 

Who Should Avoid Beetroot?

Beetroots are high in oxalates, which can lead to kidney stones. If you've had kidney stones in the past, it's best to limit or avoid eating beets. They can also affect those at risk of gout. 

Beetroots are nutrient-dense, containing antioxidants like betalains that may help protect against cell damage and inflammation. Their health benefits include improved stamina, lower blood pressure, and protection against heart disease. You can enjoy beetroot in many ways, such as roasted, grated, or in soups and salads. However, if you are prone to kidney stones or gout, consider limiting your intake.

Source: webmd