Beetroot
11:14:9 2022-11-08 105

Beetroot 101: Nutrition Facts and Health Benefits

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Many of these benefits are due to their high content of inorganic nitrates.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

Nutrition Facts

Beets mainly consist of water (87%), carbs, (8%), and fiber (2–3%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:

  • Calories: 43
  • Water: 88%
  • Protein: 1.6 grams
  • Carbs: 9.6 grams
  • Sugar: 6.8 grams
  • Fiber: 2.8 grams
  • Fat: 0.2 grams

Vitamins and Minerals

Beetroots are a great source of many essential vitamins and minerals.

  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women.
  • Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.
  • Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
  • Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health.

The Bottom Line

Beetroots are a good source of nutrients, fiber, and many plant compounds.

Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.

Beets are sweet and especially delicious when mixed in salads.

Easy to prepare, they can be eaten raw, boiled, or baked.

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