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Garden beet is
very low in calories (contain only 45 kcal/100 g), and contain only small
amount of fat. Its nutrition benefits come particularly from fibre, vitamins,
minerals, and unique plant derived anti-oxidants.
The root is rich
source of phytochemical compound Glycine betaine. Betaine has the property of
lowering homocysteine levels in the blood. Homocysteine, one of highly toxic
metabolite, promotes platelet clot as well as atherosclerotic-plaque formation,
which is otherwise can be harmful to blood vessels. High levels of homocysteine
in the blood results in the development of coronary heart disease (CHD), stroke
and peripheral vascular diseases.
Raw beets are an
excellent source of folates; contains about 109 mcg/100 g (Provides 27% of
RDA). However, extensive cooking may significantly depletes its level in food.
Folates are necessary for DNA synthesis in the cells. When given during
peri-conception period folates can prevent neural tube defects in the baby.
It contains significant
amounts of vitamin-C, one of the powerful natural antioxidant, which helps body
scavenge deleterious free radicals one of the reasons for cancers development.
Beet greens
(tops) are an excellent source of carotenoids, flavonoid anti-oxidants, and
vitamin A; contain these compounds several times more than that of in the roots.
Vitamin A is required maintaining healthy mucus membranes and skin and is
essential for vision. Consumption of natural vegetables rich in flavonoids
helps to protect from lung and oral cavity cancers.
The root is also
rich source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine
(vit.B-6) and carotenoids, and minerals such as iron, manganese, and magnesium.
In addition, the
root indeed has very good levels of potassium. 100 g fresh root has 325 mg of
potassium or 7% of daily requirements. Potassium lowers heart rate and
regulates metabolism inside the cells by countering detrimental effects of
sodium.
The
roots and leaves of beets have plenty of medicinal uses which include the
following:
Good for Heart Health: Beet fibre helps to reduce
cholesterol and triglycerides by increasing the level of HDL cholesterol
(“good” cholesterol). Having a high level of triglycerides increases the risk
for heart related problems, so increased HDL is a good line of defence against
that. The presence of the nutrient betaine lowers the levels of homocysteine in
the body which can also be harmful to the blood vessels. Thus, consumption of
beetroot helps to prevent cardiovascular diseases in multiple ways, so
conditions like atherosclerosis, heart attacks, and strokes are less likely to
develop. The fibre in beets also works to strip excess LDL cholesterol from the
walls and help to eliminate it from the body quickly.
Reduces Birth Defects: Beets are good for pregnant
women since they are a source of B vitamin folate which helps in the
development of infant’s spinal column. Deficiency of folate could lead to a
variety of conditions called neural tube defects.
Prevent Certain Cancers: Studies have revealed that
beets are good at preventing skin, lung, and colon cancer, since they contain
the pigment betacyaninis, which counteracts cancerous cell growth. Nitrates
used in meats as preservatives can stimulate the production of nitrosamine
compounds in the body which can also result in cancer. Studies have now shown
that beet juice inhibits the cell mutations caused by these compounds.
Researchers in Hungary have also discovered that beet juice and its powdered
form slows down tumour development. Adding a healthy weekly amount of beets to
your diet can keep your body cancer-free for a very long time.
Good
for Liver Health: Betaines contained in beet juice stimulate the functions of
the liver
Prevents Respiratory Problems: Beetroot is a source of
vitamin C that helps to prevent asthma symptoms. The natural beta carotene in
beetroot also helps to prevent lungs cancer. Vitamin C is also a powerful
antioxidant that boosts the immune system in a number of ways. Besides acting
as an antioxidant itself and defending against the effects of free radicals in
the body, vitamin C also stimulates the activity of white blood cells, which is
the body’s main line of defence against foreign bodies, as well as viral,
bacterial, fungal, and protozoan toxins that can result in a multitude of
infections and illnesses. Vitamin C’s range goes from fighting the sniffles to
reducing the chances of cancer, and beets has plenty of vitamin C!
Prevents Cataracts: The presence of beta-carotene, which is a form of vitamin
A, helps to prevent age-related blindness called cataracts as well as a
reduction in macular degeneration that commonly occurs as we get older. Vitamin
A is considered a powerful antioxidant substance that is involved in many
essential activities in the body.
Capillary Fragility: The flavonoids and vitamin-C in beets help to support the
structure of capillaries.
Aphrodisiac: Beets have been considered an aphrodisiac or sexual
booster for millennia. Part of this stems from the fact that beets contain
significant levels of the mineral boron, which has been shown to boost the
production of sexual hormones. This can lead to a boost in your libido,
increased fertility, sperm mobility improvement, and a reduction in frigidity
in the bedroom. Your sexual life can get a legitimate and time-tested push in
the right direction by adding beets to the diet of you and your partner.
Boosts Energy Levels: Beets contain a significant
amount of carbohydrates that provides fuel for energy and prolonged sports activities.
These are the natural building blocks of energy metabolism, and beets provide
them without any of the negative side effects of many other carbohydrate-heavy
foods. When the body has a sufficient amount of carbohydrates, it is able to
fuel all of the necessary bodily functions as well, including the important
metabolic reactions that keep your organ systems functioning efficiently.
In a
related function, researchers have noticed that oxygen uptake is greatly
increased by people who drink beet juice due to the high nitrate content. The
results show that oxygen uptake increases by up to 16%, which is an unheard of
boost, and is actually more than a normal person can improve by, even when
training extensively. This increases stamina for exercising and participating
in sports, making beet juice an interesting sports drink that most people would
never consider.
Macular Degeneration: The beta-carotene present in
beetroot aids in reducing or slowing macular degeneration in the eyes. Macular
degeneration is often associated with an increase in free radicals, which
drastically affect the premature aging process of many people. The
beta-carotene is a powerful form of vitamin A, which has antioxidant
capabilities and defends the eyes against the damaging effects of these free
radicals.
Strokes: A deficiency of potassium in the body increases the risk
of stroke. Therefore, the potassium-rich beetroot is recommended to boost heart
health for that reason as well. Potassium is called a vasodilator, meaning that
it relaxes the blood vessels and reduces blood pressure throughout the body.
When blood pressure is reduced and the vessels and arteries are no longer
contracted, blood clots are far less likely to form, or get stuck, and the
plaque that may have built up along the walls of your blood vessels will not
accumulate more detritus to form additional clots. Clots are what eventually
lead to heart attacks and strokes, so beets and their potassium content are
quite a health booster!
What
is more impressive is that studies have shown the effect to be ongoing. Blood
pressure will continue to drop over the course of 24 hours, as though beets are
naturally delaying their effects so the body can adjust, rather than plummeting
the blood pressure at a dangerous speed.
More Benefits? In ancient times, beets were used to cure fever and
constipation. In the middle Ages, beetroot was also used as a remedy for
digestive disorders. Finally, beet leaves are good for speeding up the healing
process of wounds.
A Few
Words of Warning: Beets
contain oxalates, which when consumed in excess can cause bodily fluids to
crystallize. People with kidney or gallbladder problems should avoid beetroots
because they could exacerbate kidney and bladder stones.
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