3 Important Reasons to Consume More Red Beetroot

Dyt. from Memorial Antalya Hospital. Berna Ertuğ talked about the benefits of beetroot. Dyt says it comes from the same family as sugar beet, but is different in terms of nutrition. Berna Ertuğ says, “Sugar beets are white and manufacturers tend to use them to extract sugar and sweeten processed foods. On the other hand, the root or leaves of red beet are often preferred in salads, soups and pickles and are also used as a natural colorant. Beetroot contains a pigment called betalain, which is found in the beet root. This pigment gives the plants their taste and color and forms the immune system of the plants. he said.

Nutritional values ​​in 100 grams of red beet are as follows;

• Energy: 44 kcal
• Carbs:8,02 g
• Protein: 1,23g
• Fat: 0,52 g
• Fiber: 1,28 g

Red beet is high in vitamins C, A and folate; it also contains potassium, sodium, calcium, magnesium and phosphorus from minerals and according to recent studies due to its nutritional value, red beet; Stating that it is thought to contribute to health such as lowering blood pressure, improving digestion, and supporting immunity, Dyt said. Berna Ertuğ said, “For an adult, daily fiber consumption of 25-30 g is necessary. Since 100 g of beet contains 1,28 g of fiber, it meets almost 4,5% of the daily need. Therefore, consumption of red beet balances the digestive system and is supportive in constipation problems.

High blood pressure is the primary risk factor for cardiovascular disease. The transition to a Mediterranean-style diet and exercise, along with the use of medication under the doctor's follow-up, helps to balance high blood pressure. Studies suggest that red beet should be included in the diet. Because studies show that the high nitrate and potassium found in red beets expand the vessels, facilitate blood circulation, and reduce blood pressure. said.

Dyt, who states that some studies have found that red beet juice supplementation can increase the amount of oxygen absorbed by the muscles during exercise. Berna Ertuğ, “In a study conducted in 2019, it was shown that high doses of red beet juice improved the time trial results of experienced cyclists. As a result, it is recommended because it supports endurance in exercise.” he said.

When red beet is consumed, it can cause red urine or stool. Dyt. Berna Ertuğ replied: “This condition is called "beeturia" by experts. Betalain in red beet is broken down in acidic environment. If stomach acid is insufficient, betalain cannot be adequately broken down and absorbed that way. This is why the color of urine or stool may change. In addition, it is important to pay attention to red urine from beetroot, as it is an indication that there may be an iron deficiency.

Suggestions for delicious consumption of red beet;

• Grate or slice raw or boiled beetroot; Add it to coleslaw or salads.
• Roasted red beetroot with goat cheese can be preferred for a delicious meal.
• Slice the raw beets, sprinkle with lemon juice and a pinch of cayenne pepper and serve.
• When choosing beets, make sure it is heavy for its size and has no signs of surface damage.
• If the tops of the beets are still green, it should look fresh and not wilt. Do not forget to evaluate them in your salads.
• Refrigerate the beets in a tightly sealed bag to store for several days.
• It is important that the beet does not lose its nutritional value while cooking. Therefore, make sure that the boiling time is less than 10 minutes and that it is cooked in the oven for no more than 50 minutes.