The health benefits of Beetroot are becoming increasingly popular because they’re a high-quality natural source of dietary nitrates, which are the building blocks of ATP – Adenosine triphosphate is a compound that supplies the energy necessary for cellular functions1.
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We may earn money or products from the companies mentioned in this post.
When it comes to food prep, they’re easy to overcook, leaving them rubbery and dry. But if you follow these few simple steps, you’ll never have to worry about that again.
In this article, I discuss the health benefits of Beetroot and the best way to cook with them for optimal nutritional intake.
Health benefits of eating Beets
Here I’ll discuss how Beets improve your health and heal you from ailments or health conditions, as well as what you can do to include more in your diet today.
There are several health benefits associated with eating beets. They are a good source of Fiber, Potassium, and Vitamin C.
They are also a good source of antioxidants, which can help protect the body against disease and promote overall health.
Beets are a superfood loaded with other vitamins and minerals that can also provide numerous health benefits.
Beetroot is beneficial for the following:
- Heart Health – Beets are rich in nitrates which help to reduce blood pressure, improve circulation, and lower the risk of cardiovascular disease.
- Digestive Health – Beets are very high in Fiber, which helps to keep your digestive system running smoothly. Fiber helps to regulate the digestive process helping to prevent constipation and other digestive issues.
- Boost Energy Levels – Beets are a great source of energy. They contain Betaine, which helps to increase the body’s natural production of ATP, which supplies the energy necessary for cellular functions. It helps to boost your energy levels, keeping you energised throughout the day. Betaine also helps with strengthening the contraction of muscles.2
Here are some of the advantages of eating beets daily:
Beets are a great source of fiber, which can help to keep your digestive system running smoothly and aid in weight loss.
Beets contain nitrates, which help to improve blood flow and blood pressure.
The red and yellow pigments found in beets are called Betalains which are antioxidants that help to protect cells from damage caused by free radicals.
Beets can help to reduce inflammation, possibly assisting with chronic conditions such as arthritis and Eczema (people with Salicylate sensitivity should avoid it).
The benefits of Beets for certain health conditions:
Beets are rich in Potassium, Magnesium, and dietary nitrates all of which help to support healthy heart function. Studies show that dietary nitrates can reduce blood pressure and improve blood flow.
Beets contain Betalains, powerful antioxidants that can help protect against cancer. Some studies suggest that the Betalains in beets can help protect against colon cancer.
Beets contain a nutrient called Betaine, a compound that helps reduce inflammation and improves brain function. Studies show that Betaine can boost memory and cognitive performance.
Beetroot is high in dietary Fiber which helps regulate the digestive system.
This superfood is often overlooked in cooking, yet they have a wide range of health benefits for your gut health.
The advantages of adding beets to your diet
Beets are rich in antioxidants
Antioxidants help protect your body from damage caused by free radicals, which can lead to disease.
Beets are also a great source of Vitamin C, a potent antioxidant that helps reduce inflammation and boosts immunity.
Beets are a great source of dietary Fiber
It can help improve digestion, reduce cholesterol levels, and improve bowel regularity.
High in Potassium
It lowers blood pressure and reduces the risk of stroke and heart disease.
Beets are a good source of Folate
This mineral is important for pregnant women as it can help reduce the risk of birth defects.
The health benefits of Beetroot -ultimate list
- Beets are a source of nitrates, which can improve blood flow and lower blood pressure.
- The antioxidants in beets can help protect cells from damage.
- Beets are an excellent source of Fiber, antioxidants, and Vitamins A, B, and C.
- It’s a good source of Fiber, so they regulate digestion and promote bowel regularity.
- The Betaine compound in beets can help reduce inflammation.
- Beets are a source of Folate, which is important for pregnant women to prevent birth defects.
- Eating beets can improve digestive health.
- Beets are rich in Magnesium.
- The nitrates in beets can enhance physical and exercise performance.
- Beets are a great source of Iron and Potassium.
- Beets also stimulate an increase in blood flow to the brain, therefore, improving cognitive function.
- By helping to lower blood pressure, beet also improves blood circulation.
- They are a rich source of antioxidants that can protect against cell damage (free radical damage) and disease.
Beetroot juice can increase levels of deep sleep as it is rich in Magnesium2.
Steps for cooking the best Beets
To avoid overcooking beetroot, it’s best to follow these 4 easy steps to ensure you’re getting the maximum nutritional intake from this amazing root vegetable.
The first step is getting your beets ready for cooking. This can be done by pulling off the greens.
The second step is peeling your beets, which can be done in one of two ways:
Use a paring knife or a vegetable peeler. Vegetable peelers are the safest based on my own experience.
The third step is slicing your beets. You can do this with a knife (with the skins on) or by using a mandolin.
The fourth step is the actual cooking part.
There are options for the way you can cook them:
You can either boil them, steam them, grill them, or roast them.
In my opinion, boiling is by far the easiest and most convenient method.
How to boil beets:
- All you need to do is put your beets in a pot of water with some salt and sugar (1 teaspoon per quart of water).
- Now bring it to a simmer, cover the pot and turn off the heat.
- After 20 minutes or so, check on your beets to see if they’re fork-tender. If not, then continue cooking until they are done.
- Once they’re done cooking, let them sit in the covered pot for ten or twenty minutes so they get tender and soft, and absorb all the cooking.
- Afterward, you can drain off some of that water and eat your beets as-is or you can save it for later and use it in a soup or stew.
The fifth and final step is storing your beets. You can store them in a root cellar, refrigerator, or freezer.
Food waste management
As for all that leftover water, you could save it as a cooking base for another recipe.
Some people like to make beet juice out of leftover water, but you can also convert this to beet-flavored water.
You can also save the pulp as ‘juice pulp’ and use it as an ingredient in a healthy smoothie.
Either way, there’s lots of nutritious content in this type of ‘leftover’ and it’s a perfectly versatile ingredient for any vegan recipe.
Not wasting food, not wasting time
If you have leftover beetroot or just before beets are about to expire, use them to make beetroot chips. If you have a busy schedule, why not opt for these. We can’t do cooking from scratch all the time, so you need to cheat sometimes. But, make a healthy craving swap with these organic beet chips. It’s vegan, gluten-free and 0% fat. Perfect for anytime of the day. Try this guilt-free snack now!
When you have time over the weekend, this could be a fun task for the whole family – make you own. I make these safe and easy to use with this mandolin tool. My time at culinary school has taught me that safety in the kitchen comes first, even before recipe workflows! So, if you make sure you’re suing safe and time-efficient prepping tools, it will give your motivation to make it because it’s not a ‘mission’. If you’re motivated to get slicing, get yourself a mandolin or chopping tool like these. I have both, even though I have knife skills – from cheffing school.
Making your own vegetables chips can do wonder for your health, especially when it comes to cholesterol which in turn can affect blood pressure – think about the salt content. And for added inspiration… cooking is all about flavour. Making your own chips gives you the opportunity to play with flavours such as experimenting with healthy salts, spices and herbs.
Beetroot is a root vegetable that has been around for centuries, and it has many health benefits that make them a great addition to your diet.
Beetroot is packed with antioxidants and a range of vital micronutrients that can help protect your body from disease and promote overall health.
It’s a versatile ingredient in a variety of recipes and can be a tasty condiment to a main dish.
The nutritional constituents alone make it an inspirational food to include in your eating plans, meal plans, weight-loss diet and overall cooking repetoire.
The health benefits of Beetroot and you
How often do you cook with Beets and did you find this nutritional info helpful?
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