Beet called beet rootIt is one of the root vegetables popularly consumed in many cuisines around the world.
It has been linked to many health benefits, such as improving blood flow, lowering blood pressure, and increasing exercise capacity. Most of these benefits are due to the high content of inorganic nitrates.
Can beets be eaten raw?
It is a delicious vegetable; It can be eaten raw or cooked, or consumed as a pickle. Its leaves are also edible. A huge number of colors, many of which are distinguished by their color beet varieties there are - red, yellow, white, pink or dark purple.
In this text; “what is beet "," beet benefits "," beet damages " ve "Beet nutritional value" Information will be given about.
What is Beet?
Beet(Beta vulgaris) is a root vegetable. Containing essential nutrients, this root vegetable is a very good source of fiber; Contains folate (vitamin B9), manganese, potassium, iron and vitamin C. Among the most known and consumed varieties, red and white beet located.
Nutritional Value of Beets
It consists predominantly of water (87%), carbohydrate (8%) and fiber (2-3%). One bowl (136 grams) boiled beets 60/3 cup (4 grams), while containing less than 100 calories raw beets It has the following nutrient content:
Calories: 43
Water: 88%
Protein: 1,6 grams
Carbs: 9,6 grams
Sugar: 6.8 grams
Fiber: 2.8 grams
Fat: 0,2 grams
Beet calories It is a low vegetable yet rich in valuable vitamins and minerals. It provides almost all the vitamins and minerals you need.
Carbohydrate
It provides about 8-10% carbohydrates, either raw or cooked. Like glucose and fructose simple sugars constitute 70% and 80% of carbohydrates.
This root vegetable is also a source of fructan - short-chain carbohydrates classified as FODMAPs. Some people can't digest it.
Glycemic index, considered to be medium, 61 glycemic index (GI) score. The GI is a measure of how quickly blood sugar levels rise after a meal.
On the other hand, glycemic load of beets it is only 5, which is very low. This indicates that the vegetable does not have a significant effect on blood sugar levels because the total amount of carbohydrates in each serving is low.
Lif
This root vegetable is high in fiber, a 100-gram serving provides about 2-3 g. Dietary fiber is important for a healthy diet and reduces the risk of various diseases.
Beet Vitamins and Minerals
This vegetable is a source of many important vitamins and minerals.
Folate (Vitamin B9)
Folate, one of the B vitamins, is important for normal tissue growth and cell function. It is especially necessary for pregnant women.
Manganese
Manganese, an essential trace element, is found in high amounts in whole grains, legumes, fruits and vegetables.
Potassium
A diet high in potassium can reduce blood pressure and have positive effects on heart health.
Iron
An essential mineral ironIt has many important functions in the body. It is necessary for oxygen transport in red blood cells.
C vitamin
This vitamin is an antioxidant important for immune function and skin health..
Other Plant Compounds
Plant compounds are natural plant substances, some of which can aid health. Beet plantThe main plant compounds in it are as follows:
betanine
Betanin is the most common pigment that gives this root vegetable its strong red color. It is known to have a variety of health benefits.
Inorganic nitrate
Green leafy vegetables, especially beetInorganic nitrate, which is present in large amounts in the body, turns into nitric oxide and has many important functions.
vulgaxanthin
It is a pigment present in the vegetable that gives it its yellow or orange color.
What are the Benefits of Beetroot?
Eating beetsProvides many health benefits, especially for heart health and exercise performance.
Low blood pressure
High blood pressure damages blood vessels and the heart. Eating fruits and vegetables rich in inorganic nitrates reduces the risk of heart disease by lowering blood pressure and increasing nitric oxide formation.
Numerous studies show that nitrates can improve physical performance, especially during high-intensity endurance studies.
Dietary nitrates have been shown to reduce the use of oxygen during physical exercise by affecting the activity of mitochondria, the cell organs responsible for energy production.
BeetDue to its high inorganic nitrate content, it is mostly used for this purpose.
Combats inflammation
Chronic inflammation; It causes a number of diseases such as obesity, heart disease, liver disease and cancer. Beets contain pigments called betanin, which have anti-inflammatory properties.
Good for digestive health
This root vegetable is a very good source of fiber. Fiber travels through digestion in the stomach to the intestine; Here it nourishes the intestinal bacteria and adds bulk to the stool.
This improves digestive health, keeps it regular, and prevents digestive conditions such as constipation, inflammatory bowel disease, and diverticulitis.
In addition, fiber reduces the risk of chronic diseases, including colon cancer, heart disease and type 2 diabetes.
Supports brain health
Mental and cognitive function naturally declines with age. For some, this reduction is significant and can result in conditions such as dementia. The decrease in blood flow and oxygen supply in the brain causes this decrease.
BeetThe nitrates in increase blood flow to the brain. This vegetable is said to increase blood flow to the frontal lobe of the brain, an area particularly associated with high-level thinking such as decision making and working memory.
Has the ability to prevent some types of cancer
Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells. The antioxidant content and anti-inflammatory nature of this root vegetable has the ability to prevent cancer.
Beet extracthas been shown to reduce the division and growth of tumor cells in animals.
Is Beet Weakening?
It has various nutritional properties to aid weight loss. Firstly, calories of beets it is low and its water content is high. BeetThe fiber in it helps to lose weight by reducing appetite and increasing the feeling of satiety.
Although no studies have directly tested the effects of this root vegetable on weight, considering its nutritional profile, it appears to be effective in weight loss.
This vegetable is nutritious and incredibly delicious. The juice of this root vegetable can be drunk, roasted, steamed or pickled.
Dietary nitrates are water soluble so to maximize the nitrate content beetI should not boil.
What are the Harms of Beet?
Beet generally well tolerated - except for people prone to kidney stones. Consumption of this root vegetable can also cause the color of the urine to be pink or red; this is also harmless but often gets into the bloodstream.
oxalates
Green beetshas high levels of oxalate, which can cause kidney stone formation. oxalates It can interfere with the absorption of micronutrients.
Beet leafoxalate levels beet rootbut still higher in root oxalates.
FODMAP
This root vegetable is in the form of fructan, a short-chain carbohydrate that feeds gut bacteria. FODMAPincludes. FODMAPs can cause irritable digestive upset in sensitive individuals, such as irritable bowel syndrome (IBS).
Beet Allergy
Although rare, this allergy can occur in some individuals.Beet Allergic reactions to its consumption include rashes, hives, itching, even chills and fever.
As a result;
Pancar, It is a good source of nutrients, contains fiber and many plant compounds. It has health benefits such as improving heart health, improving exercise capacity, lowering blood pressure.
It is easy to prepare and can be eaten raw, boiled or cooked.
