Grown in abundance in Mediterranean Europe, North Africa and India, Beetroot ‘chakunder’ besides being a culinary must, is also been used extensively in the traditional medicine for the health benefits it offers. Betains and anthocyanins pigments present in beetroot makes it a potent root vegetable for traditional detoxification and cellular healing processes.
for its came to India Beetroot is a root vegetable which is also known as chukandar, table beet, blood turnips, red beet, garden beet, golden beet, or dinner beet. Scientifically beetroot is known as Beta Vulgaris. Beetroot is the taproot portion of the plant. Chukandar is a small, medium-sized blood-red vegetable.
Nutritional facts of Beetroot
Red beet is rich in essential nutrients and has abundant iron, fiber, potassium, manganese, folate, and Vitamin C.
As per the United States Department of Agriculture (USDA) National Nutrient Database, 100 gm of beetroot contains 43 kcal, 1.61 gm of proteins, 0.17 gm of fat, 2.8 gm of fiber, 9.56 gm of carbohydrates, 6.76 gm of sugars, 0.8 mg of iron, 16 mg of calcium, 78 mg of sodium, 40 mg of phosphorus, 0.3 mg of niacin, 23 mg of magnesium, 325 mg of potassium, 4.9 mg of vitamin C, and 20 μg of beta-carotene.
Potential Health Benefits of Beetroot ‘Chukandar’
1/5. Lowers Blood Pressure
The high concentration of nitrates in beets contributes to the blood-pressure-lowering effects. Dietary nitrates convert into a molecule that dilates the blood vessels thus, dropping the blood pressure. Nitrates further improve blood circulation.
2/5. Supports Brain Health
1. The nitrates in beets help enhance mental and cognitive function by promoting the dilation of blood vessels and thus accelerating the blood flow to the brain.
2. The risk of certain conditions such as dementia and Alzheimer’s are reduced.
3/5. Prevents cancer
1. Beetroot possesses anti-cancer properties. The antioxidant content and anti-inflammatory property of beetroot prevent cancer.
2. The high betalain pigment of beetroot reduces the growth of breast and prostate cancer cells.
3. The beta-cyanins present in chukandar is a powerful cancer-fighting compound. They reduce the proliferation of cancer cells.
4. Consumption of beetroot can help prevent lung and skin cancer.
4/5. Fights Inflammation
1. The anti-inflammatory properties of beetroots are contributed to the certain pigments known as betalains present in beetroot.
2. The fiber and folate content of beetroots too is responsible for beetroot’s anti-inflammatory properties.
5/5. Other possible Benefits
Beetroot produces several health benefits, apart from the health benefits mentioned above, it also produces a few more such as improves athletic performance, improves digestive health, helps lose weight, boosts stamina, relieves asthma symptoms, prevents anaemia, protects the liver, offers glowing skin, lowers blood glucose, lowers bad cholesterol, aids in foetal development, promotes bone health, improves liver health, delays signs of premature ageing, improves skin health, beneficial during pregnancy, good for the heart, improves sexual health, prevents cataracts, prevents osteoporosis, and promotes liver health.
Beetroot consumption can also enhance sex life by increasing nitric oxide in the body. Beets are also a powerhouse of boron, a mineral associated with production of sexual hormones. Boron is said to help metabolise oestrogen in women, and increase testosterone levels in men.
How to incorporate beetroot into the diet?
Beetroot can be easily incorporated into the diet. They can be roasted, juiced, pickled, or steamed. Canned and precooked beets are also available. Some of the ways by which beet can be added to the diet as…
- Eaten raw.
- Beetroot dip.
- Beetroot juice.
- Beetroot salad
How to prepare Beetroot Salad?
Preheat the oven to 204o. Take 5 to 6 medium beets, divide them between two pieces of foil and bring the edges together. Roast them until they are tender. Unwrap the beets and allow them to cool.
To make the dressing, whisk ¼ cup of oil, 2 tablespoons vinegar, ½ teaspoon honey, ½ teaspoon mustard, ½ teaspoon salt, and little freshly ground pepper and keep it in a small bowl.
Remove the skin of the beets, after they have cooled down. Cut them into small cubes and place them in a large bowl. Add 1 finely chopped shallot, 1 finely chopped celery, and the dressing. Toss them properly.