Ever wondered why everyone is suddenly obsessed with that vibrant purple root at the grocery store? Beetroot is a powerhouse packed with fiber, vitamins, minerals, and antioxidants. These nutrients help manage health issues like high blood pressure and keep your digestive system on track.
To get these perks, you can prepare beetroot in several ways. However, you should be careful since this plant isn't for everyone. That’s why we’ve broken down everything you need to know, from its nutritional facts to the best ways to cook it!
Beetroot Nutrition Facts
Beetroot, often just called beets, is loaded with nutrients. According to Healthline, three things dominate its makeup: 87% water, about 8% carbs, and 2-3% fiber. To be specific, here is what you’ll find in 100 grams of beetroot:
- Carbohydrates: 9.6 grams
- Fiber: 2.8 grams
- Protein: 1.6 grams
- Fat: 0.2 grams
- Sugar: 6.8 grams
- Calories: 43 kcal
- Vitamins B6, B9, and C; calcium, selenium, iron, copper, riboflavin, manganese, thiamin; as well as compounds like betanin, inorganic nitrates, and vulgaxanthin.
Health Benefits of Beetroot
Many people trust beetroot to offer a range of health benefits, especially for vital organs like the heart. Here is how this plant helps your body:
1. Lowering Blood Pressure
One major benefit of beetroot is its ability to help manage high blood pressure, which can damage your blood vessels and heart. This is because the inorganic nitrates in beets improve nitric oxide production, which relaxes and widens your blood vessels. This can indirectly reduce the risk of heart disease, strokes, and the risk of premature death.
Keep in mind, though, that this effect isn't permanent. You still need other treatments to keep your blood pressure stable. That’s why it’s best to consult a doctor for the right way to include beets in your diet.
2. Maintaining the Digestive System
Did you know that beets are great for your gut? The high fiber and betanin content help manage digestive issues and keep things moving smoothly. This improves gut health and helps you avoid digestive discomforts like constipation and colic.
3. Preventing Inflammation
Beetroot is naturally anti-inflammatory. For instance, the antioxidants in beets help prevent inflammation caused by wounds or infections in the body. This prevents infections from spreading or worsening. It also lowers the risk of health issues like heart disease, obesity, liver disorders, and even cancer.
4. Boosting Athletic Performance
Beets are a perfect pre-workout meal! The nitrates help your mitochondria, the energy producers in your cells, work more efficiently. This boosts your stamina, optimizes oxygen use, and helps you perform better during runs or bike rides. The best time to eat them is 2–3 hours before your workout or competition.
5. Supporting Brain Function
Keeping your brain healthy is easier with beets. High nitrate levels improve blood flow to the brain, ensuring it gets enough nutrients to boost cognitive function. It specifically helps blood circulation in the frontal lobe, which is responsible for memory and decision-making.
6. Managing Diabetes Symptoms
Beetroot is a great source of antioxidants, including alpha-lipoic acid. This compound helps lower glucose levels and improves insulin sensitivity. It may even help those with diabetic neuropathy. However, more research is needed to confirm how effective it is for everyone.
7. Inhibiting Cancer Cell Growth
The antioxidants in beets, like betalain, rutin, and caffeic acid, may help slow down the development of cancer cells. While this is promising, we still need further studies to prove its clinical effectiveness.
Different Ways to Prep Beetroot
There are plenty of ways to prepare beetroot to get these health benefits. You can simply wash it and eat it raw, or try these ideas:
- Make a juice by blending it with orange, mint, pineapple, apple, lemon, and ginger. These fruits add natural sweetness so you don't need extra sugar.
- Add shredded beets to a salad or coleslaw.
- Roast beets and pair them with goat cheese for a boost of flavor and nutrition.
- Slice raw beets and serve them with fresh lemon juice and a pinch of chili powder.
When shopping, pick firm, fresh beets with green stems still attached. Avoid wilted ones or those with damaged skin. You can store them in an airtight bag in the fridge for a few days to keep them fresh.
What to Keep in Mind Before Eating Beetroot
Before you dive in, there are a few things to consider. First, eating beets (especially as juice) can cause "beeturia," which makes your urine or stool look red or pink. Don't worry—it’s totally normal and harmless!
However, certain medical conditions might get worse if you eat too much beetroot. People with kidney stones, acid reflux (GERD), or irritable bowel syndrome (IBS) should be cautious.
In short, beetroot is a fantastic way to hit your daily nutrient goals for fiber and vitamins. If you're still unsure about adding it to your diet, there’s another safe way to support your health: drink 2 liters of high-quality water every day.
For your hydration, choose #AQUADULU because not all water is AQUA. AQUA contains naturally healthy minerals sourced from 19 protected mountain springs in Indonesia. Because it’s drawn from deep underground, it’s protected from pollution.
This is why AQUA feels naturally cool and refreshing even without refrigeration. Plus, it’s a 100% Indonesian product that is Halal-certified, BPOM, and SNI.
So, let's drink AQUA DULU regularly to keep your body healthy! AQUA 100% Indonesia, 100% Halal, 100% Pure.
