Do you also like to eat Beetroot Benifits or drink Beetroot juice? Or you must have heard many people say that eating beetroot or drinking its juice has many benefits. Today in this article we will know what are the benefits of eating beetroot and what changes happen in the body by drinking Beetroot Juice and for which diseases beetroot works as a panacea.
Some important topic
- Introduction to Beetroot
- Nutritional Value of Beetroot
- Health Benefits of Beetroot
- How to Make Beetroot Curry (Beetroot Sabzi)
- How to Make Fresh Beetroot Juice
- Who Should Drink Beetroot Juice
- Who Should Avoid Beetroot Juice
- Side Effects and Precautions
- Ayurvedic View on Beetroot
- Home Remedies Using Beetroot
- Final Thoughts
- FAQs
Introduction to Beetroot
Beetroot, a vibrant and nutrient-packed vegetable, has been celebrated for centuries across cultures. Known for its deep red hue and earthy flavor, beetroot is not only a culinary delight but also a powerhouse of health benefits. From boosting stamina to enhancing heart health, this humble root vegetable deserves a spot in your diet. In this comprehensive guide, we’ll explore beetroot’s nutritional profile, health benefits, delicious recipes like beetroot curry and juice, and who should or shouldn’t consume it. Let’s dive in!
Popular Names for Beetroot
- Scientific Name : Beta vulgaris
- Tamil Name : Seenthal Kozhangu
- Malayalam Name : Beetroot
- Telugu Name : Beetroot
- Marathi Name : Beetroot
- Hindi Name : Chukandar
Nutritional Profile of Beetroot
Beetroot is low in calories but rich in essential nutrients.
- Nitrates : Improve blood flow.
- Minerals : Potassium, iron, magnesium.
- Fiber : Supports digestion.
- Vitamins : C, B6, folate.
- Antioxidants : Betalains combat inflammation
Nutritional Value of Beetroot
| Nutrient | Amount |
|---|---|
| Carbohydrates | 9.6 g |
| Calories | 43 kcal |
| Protein | 1.6 g |
| Fiber | 2.8 g |
| Fat | 0.2 g |
| Vitamin C | 4.9 mg |
| Folate (Vitamin B9) | 109 mcg |
| Iron | 0.8 mg |
| Magnesium | 23 mg |
| Potassium | 325 mg |
Beetroot is also rich in Nitrates, which help in improving blood flow and lowering blood pressure.
Health Benefits of Beetroot
Beetroot offers many health benefits that support the heart, brain, liver, and overall wellness.
1. Aids Digestion
Fiber prevents constipation and fosters gut health. Betaine supports digestive enzymes.
2. Fights Anemia
Rich in iron and folate, beetroot aids red blood cell production, combating anemia.
3. Good for Digestion
Beetroot is high in dietary fiber, which helps with bowel movements and prevents constipation.
4. Improves Skin Health
The antioxidants in beetroot fight free radicals and help keep the skin glowing and clear.
5. Supports Weight Loss
Low in calories and rich in fiber, beetroot can be a good addition to a weight-loss diet.
6. Improves Brain Health
Nitric oxide boosts blood flow to the brain, potentially reducing dementia risk. Folate supports cognitive function.
7. Enhances Exercise Performance
Athletes often use beetroot juice to increase stamina. Nitrates improve oxygen use, delaying fatigue during workouts.
8. Supports Detoxification
Betalains aid liver detox, helping flush toxins. The fiber content promotes healthy bowel movements.
9. Lowers Blood Pressure
Nitric oxide also helps reduce hypertension. A daily glass of beetroot juice can lead to significant BP drops, as per research in Hypertension Journal.
10. Boosts Heart Health
Beetroot’s nitrates convert to nitric oxide, which relaxes blood vessels, improving circulation and reducing heart disease risk. Studies show regular consumption may lower LDL cholesterol.
How to Make Beetroot Curry (Beetroot Sabzi)
Beetroot curry is a simple and healthy Indian dish that is easy to make and goes well with rice or roti.
Ingredients
| Peeled and Grated or chopped Beetroot | 2 Medium Size |
| Oil | 1 Tbsp |
| Mustard seeds | 1 Tbsp |
| Onion (finely chopped) | 1 Tbsp |
| Green chili (optional) | 1 Tbsp |
| Curry leaves | 5 -7 |
| Ginger-garlic paste | 1 Tbsp |
| Turmeric powder | 1/2 Tbsp |
| Salt to taste | 1/2 Tbsp |
| Grated coconut (optional) | 2 Tbsp |
| Fresh coriander leaves | (For Garnish) |
| Cumin seeds | 1 Tbsp |
Instructions
- Heat oil in a pan. Add mustard seeds and cumin seeds. Let them splutter.
- Add curry leaves, green chili, and chopped onions. Sauté until onions turn golden.
- Add ginger-garlic paste and sauté for a minute.
- Add turmeric powder and chopped or grated beetroot. Mix well.
- Add salt and a little water. Cover and cook for 10-12 minutes on low flame.
- Stir occasionally. When beetroot is soft, add grated coconut and mix well.
- Garnish with coriander leaves and serve hot.
How to Make Fresh Beetroot Juice
Beetroot juice is a refreshing and healthy drink that can be made easily at home.
Ingredients
| Medium beetroot | 1 |
| Carrot (optional) | 1 |
| Apple (optional for sweetness) | 1 |
| Lemon | 1/2 |
| Small piece of ginger | 1 |
| Glass of water | 1 |
Instructions
- Add all ingredients to a blender or juicer.
- Blend until smooth.
- Strain the juice using a sieve or cheesecloth (optional).
- Squeeze lemon juice on top and stir.
- Drink fresh and chilled.
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Who Should Drink Beetroot Juice
Beetroot juice is beneficial for many people, especially those looking for a natural health boost. Morning on an empty stomach for maximum absorption.
✔ Athletes – Improves stamina and endurance.
✔ People with high blood pressure – Helps reduce BP naturally.
✔ Anemia patients – Boosts hemoglobin levels.
✔ Pregnant women – Rich in folate for fetal development.
✔ People with liver issues – Aids in detoxification.
✔ Fitness enthusiasts – Helps with post-workout recovery.
✔ Diabetics (in moderation) – Low glycemic index when consumed with fiber.
Who Should Avoid Beetroot Juice
While beetroot is generally safe, some people should avoid or limit its intake.
Not Recommended For
❌ Kidney stone patients – High oxalate content may worsen stones.
❌ Low blood pressure – May further lower BP.
❌ Diabetics (if overconsumed) – Juice without fiber can spike blood sugar.
❌ Allergic individuals – Rare but possible allergic reactions.
❌ People on medication for blood pressure – Consult your doctor first.
Side Effects and Precautions
Even though beetroot is healthy, overconsumption can lead to some side effects.
Possible Side Effects
Beeturia – Pink or red urine or stool; harmless but alarming.
Low blood pressure – Can be risky if already on BP medication.
Kidney issues – Due to high oxalates.
Gas and bloating – Due to fiber if taken in excess.
Precautions
⏹ Start with a small amount if you are new to beetroot juice.
⏹ Do not mix with too many fruits if diabetic.
⏹ Always use fresh beets and wash them thoroughly.
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Ayurvedic View on Beetroot
In Ayurveda, beetroot is considered sweet, grounding, and beneficial for balancing Vata and Pitta doshas.
Ayurvedic Benefits
- Increases vitality and blood
- Acts as a mild laxative
- Strengthens liver function
- Enhances immunity
- Improves digestion
How to Use in Ayurveda
Beetroot Juice – With black salt and lemon.
Beetroot Soup – With cumin and ginger.
Beetroot Chutney – With coconut and curry leaves.
Final Thoughts
Beetroot is a versatile and powerful vegetable that should be a part of your daily diet. Whether you prefer it as a curry, juice, or salad, it provides numerous health benefits. However, like any food, moderation is key.
Embrace beetroot’s potential and savor its goodness responsibly!
Consult your doctor if you have existing health conditions before starting regular consumption.
FAQs
Can I drink beetroot juice daily?
Yes, but limit to 1 small glass (100–150 ml) a day.
Is beetroot safe during pregnancy?
Yes, but consult your doctor. It’s rich in folate which supports fetal development.
Can beetroot reduce belly fat?
Beetroot aids in digestion and detox but is not a magic fat burner. Combine with exercise.
Is raw beetroot better than cooked?
Raw beetroot retains more nutrients but may be harder to digest for some people.
Can beetroot improve hemoglobin?
Yes, it’s rich in iron and folate which help in increasing hemoglobin levels.
Can diabetics consume beetroot?
Yes, in moderation. Monitor blood sugar.
Spacial Note
Please read the note. The information given in this article has been taken from Ayurvedic books and Senior Ayurvedic doctors. These articles only show information for health and the way to stay healthy. And before taking any Ayurvedic remedies and medicines, consult an Ayurvedic doctor once, only after that take any medicine or treatment.