Beetroot is a bright red root vegetable known for its earthy taste and numerous health benefits. Often enjoyed raw, cooked, or juiced, beetroot is packed with nutrients that support overall health. In this topic, we will explore the nutritional value of beetroot per 100g and why it deserves a regular place in your diet. The simple yet powerful properties of beetroot make it a superfood that benefits the heart, brain, and digestive system.
What is Beetroot?
Beetroot, also called beets, is the taproot part of the beet plant. It is naturally sweet and commonly used in salads, soups, and smoothies. Apart from its taste, beetroot is loved for its vibrant color and nutritional richness. It is low in calories and fat, yet full of vitamins, minerals, and antioxidants that help keep the body strong and healthy.
Nutritional Value of Beetroot per 100g
1. Calories in Beetroot
Beetroot is very low in calories. In 100g of raw beetroot, there are approximately:
- 43 calories
This makes beetroot an excellent food choice for those who are watching their calorie intake but still want to enjoy nutritious food.
2. Carbohydrates
Beetroot contains natural sugars and carbohydrates that provide energy. The carbohydrate content per 100g of beetroot is:
- 9.6g of carbohydrates
Most of these carbs come from natural sugars, making it a good energy booster without being too heavy.
3. Protein
While beetroot is not a major source of protein, it still contributes a small amount:
- 1.6g of protein per 100g
Though not enough to meet daily protein needs on its own, beetroot can be part of a balanced diet with other protein sources.
4. Dietary Fiber
Beetroot is a good source of roughage, supporting healthy digestion. The dietary fiber in beetroot per 100g is:
- 2.8g of fiber
This fiber helps promote regular bowel movements and supports gut health.
5. Fat Content
Beetroot is almost fat-free, making it ideal for low-fat diets. Per 100g, beetroot contains:
- 0.2g of fat
It is naturally low in fat, supporting heart health and weight management.
Essential Vitamins in Beetroot
1. Vitamin C
Vitamin C is essential for immune function and skin health. Beetroot contains:
- 4.9mg of vitamin C per 100g
This helps boost the body’s defenses against illness and supports healthy skin.
2. Folate (Vitamin B9)
Beetroot is an excellent source of folate, which is vital for cell growth and formation. Per 100g, beetroot has:
- 109µg of folate
This is especially important for pregnant women, as folate supports the development of the fetus.
3. Vitamin B6
Beetroot also contains small amounts of vitamin B6, which helps brain function and metabolism:
- 0.067mg of vitamin B6 per 100g
4. Other B Vitamins
Beetroot has traces of other B vitamins like thiamine, riboflavin, and niacin that help with energy production and maintaining healthy nerves.
Important Minerals in Beetroot
1. Potassium
Potassium helps regulate blood pressure and heart function. Beetroot is rich in potassium, with:
- 325mg of potassium per 100g
This makes it beneficial for heart health and muscle function.
2. Iron
Iron is important for making red blood cells and carrying oxygen throughout the body. Beetroot contains:
- 0.8mg of iron per 100g
Though not very high, every bit helps when combined with other iron-rich foods.
3. Magnesium
Magnesium supports muscle and nerve function. Per 100g of beetroot:
- 23mg of magnesium
This helps maintain strong bones and reduces muscle cramps.
4. Phosphorus
Phosphorus is needed for bone health and energy production. Beetroot has:
- 40mg of phosphorus per 100g
5. Calcium
Calcium is important for healthy bones and teeth. Beetroot provides:
- 16mg of calcium per 100g
6. Sodium
Sodium is essential in small amounts for fluid balance. Beetroot contains:
- 78mg of sodium per 100g
Antioxidants in Beetroot
Beetroot is packed with antioxidants that help protect the body from free radical damage. The most powerful antioxidants in beetroot are betalains, responsible for its deep red color. These antioxidants have anti-inflammatory and detoxifying properties, which can help reduce the risk of chronic diseases.
Health Benefits of Beetroot
1. Supports Heart Health
The high potassium content and natural nitrates in beetroot help lower blood pressure and improve blood flow, supporting heart health and reducing the risk of heart disease.
2. Boosts Stamina
Beetroot juice is popular among athletes because it improves stamina and exercise performance by enhancing oxygen flow to the muscles.
3. Improves Digestion
The dietary fiber in beetroot helps prevent constipation and promotes healthy digestion.
4. Helps Detox the Body
The antioxidants and betalains in beetroot help cleanse the liver and promote the removal of toxins from the body.
5. Good for Skin
Vitamin C and other antioxidants in beetroot promote glowing skin and help prevent signs of aging.
6. Supports Brain Health
Beetroot’s nitrates improve blood flow to the brain, which can enhance memory and cognitive function, particularly in older adults.
How to Include Beetroot in Your Diet
1. Raw Beetroot
Grate fresh beetroot and add it to salads for a sweet and crunchy flavor.
2. Beetroot Juice
Fresh beetroot juice is a great way to enjoy its benefits. Mix with carrot or orange juice for added taste.
3. Cooked Beetroot
Boiled or roasted beetroot can be added to soups, stews, and sandwiches.
4. Smoothies
Blend beetroot with fruits and yogurt to create a nutritious smoothie.
5. Beetroot Powder
Beetroot powder can be added to smoothies, yogurt, or baked goods for a concentrated dose of nutrients.
Tips for Buying and Storing Beetroot
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Choose beetroot that is firm, smooth, and deep red in color.
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Store unwashed beetroot in the refrigerator for up to two weeks.
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If storing for longer, consider freezing cooked beetroot slices.
Precautions
While beetroot is safe for most people, those with kidney stones or high oxalate levels should consult a doctor before consuming large amounts. Also, beetroot can cause a harmless condition called beeturia, where urine or stool appears pink or red after consumption.
Beetroot is a nutrient-rich vegetable that offers amazing health benefits. With just 43 calories per 100g, it provides essential vitamins, minerals, fiber, and powerful antioxidants. The nutritional value of beetroot per 100g includes healthy amounts of potassium, folate, fiber, and vitamin C, making it excellent for heart health, digestion, and stamina. Including beetroot in your daily meals is easy and can contribute to a stronger, healthier body. Whether you eat it raw, cooked, or juiced, beetroot is a simple yet powerful way to boost your nutrition naturally.