Pickles, turnips, soup, salad, food… Beetroot, appealing to our eyes with its vibrant red color and to our health with its many benefits, is almost a source of healing! Its green leaves are rich in iron, vitamins A and C. The tuber and root part are also a source of folic acid, manganese, potassium and fiber. Beetroot is also a powerful antioxidant and antimicrobial source, thanks to phytonutrients called betalains, which give it its red color. Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Sıla Bilgili Tokgöz pointed out that beetroot, which strengthens immunity and has a preventive effect on many diseases thanks to its rich vitamins and minerals, should be placed on our table regularly, especially in the winter season when diseases often knock on our door. Red beets have only 43 calories. It is one of the indispensable foods of diet lists with its cholesterol-free structure, high nutritional values and low calories.
HELP LOSE WEIGHT
Since beetroot is a food with high fiber content, it increases the feeling of satiety and leaves the stomach later. Thus, it contributes to weight loss. Nutrition and Diet Specialist Sıla Bilgili Tokgöz says, “Beetroot is also a suitable alternative to be used in slimming diets with its low fat content and low calories.”
SUPPORTS THE IMMUNE SYSTEM
Beetroot components, especially betalain pigments that give beet its red color, have strong antioxidant and anti-inflammatory (anti-inflammatory) effects. Beetroot is also very effective in strengthening the immune system with its rich vitamin C content. Nutrition and Diet Specialist Sıla Bilgili Tokgöz says, “This way, the body’s resistance to diseases such as upper respiratory tract infections, which are common in winter, increases and the development of many diseases can be prevented.”
IT CAN REDUCE HIGH BLOODTENSION
High blood pressure is the main reason for the development of diseases such as heart attack, stroke, cerebral hemorrhage and heart failure. High blood pressure is also a serious risk factor for many diseases. Thanks to the nitrates in beetroot, it contributes to the expansion of blood vessels and increases blood flow. In this way, it is effective in lowering blood pressure.
REGULATES BOOT MOVEMENTS
Beetroot also regulates bowel movements with its high fiber content. With this effect, it prevents problems such as gas, bloating, constipation and indigestion. When consumed regularly and in moderation, it especially contributes to the solution of the problem of constipation.
INCREASES PERFORMANCE IN SPORTS
Beetroot helps to extend the endurance time during training, to get tired later, and thus to extend the training time. In the studies carried out; It has been shown that 500 ml of beet juice consumed before exercise reduces the degree of perceived strain during exercise, thus positively affecting performance. Nutrition and Diet Specialist Sıla Bilgili Tokgöz points out that the consumption of 500 ml beetroot juice is safe for nitrates in athletes, and warns, “However, it is necessary to be careful about the risks related to possible interactions that may develop with the components in the support mixtures used for athletes.”
IT IS EFFECTIVE AGAINST CANCER
Red beet fights free radicals and cancerous cells thanks to its betalain antioxidant properties. This pigment, which gives beetroot its red color, is effective in eliminating the toxins left by the drugs in the body and preventing the growth of the tumor.
ATTENTION TO 6 RULES WHEN CONSUMING BEET
Nutrition and Diet Specialist Şeyda Sıla Bilgili Tokgöz explains the rules you should pay attention to when consuming beets:
As the cooking time gets longer, the betalains in the beet lose their nutritional value. For this reason, its raw or undercooked form is more beneficial for the body than its cooked form. In order not to lose its nutritional value and increase its benefits, it would be best to cook the red beet in steam for less than 15 minutes and in the oven for no more than an hour.
When the beet is left for a while after being chopped, it oxidizes and starts to lose its nutritional value because it comes into contact with the oxygen in the air. Therefore, make a habit of chopping and consuming just before eating.
Do not store beets in the refrigerator for more than 7 days raw or 3 days cooked. From the moment the vegetables are plucked from the branch, they lose their nutritional value as time passes. Therefore, the fresher they are, the more useful they are.
In order to preserve its freshness, the setting of your refrigerator should be around +4°C.
Rather than consuming the beet in the form of frying; If you eat it in fermented form, such as beet juice and pickled beetroot, it will be more beneficial for your gut health.
Beetroot can affect blood sugar due to simple sugars in its content. However, since it does not have a high glycemic load, you can consume it in a controlled manner if you have diabetes. In addition, excessive consumption or taking it with blood pressure medication causes blood pressure to drop rapidly. The green leaves of beet, especially rich in oxalate, can trigger the formation of stones in the kidneys. If you have kidney stone problem, consume beet in a controlled manner.
‘Healthy’ and ‘delicious’ recipes from the expert!
HUMUS WITH BEET
Materials
- 1 small beetroot
- 1 cup boiled chickpeas
- 2 tablespoons of olive oil
- 2 cloves of garlic
- 2 tablespoons of tahini
- 1 teaspoon cumin
- 1 teaspoon of salt
- Juice of half a lemon
Preparation of: Boil the beets with their skins on. Then peel the skins off. After chopping; Blend chickpeas, tahini, lemon juice, garlic, cumin, salt and olive oil in a blender until smooth.
Beetroot Couscous Salad
Materials
- 1 teaspoon of couscous
- 1 medium beetroot
- 1 small piece of boiled cauliflower or broccoli
- 2 spring onions
- 1 pinch of dill
- 2 tablespoons of olive oil
- Juice of half a lemon
- 1 tablespoon of pomegranate molasses
- Salt
Preparation of: Peel the beets and boil them until they are slightly soft. Add the couscous to the juice of the boiled beetroot and boil the ingredients for 10 minutes. Wait a bit for it to cool down. Take the couscous in a deep bowl. Add the cubed beets on it. Then chop the remaining ingredients into small pieces and add them. Mix all the ingredients with olive oil, pomegranate, salt and lemon.