Beetroot - a valuable vegetable considered as superfoods

What are beetroots?

Beetroot, known in Latin as Beta vulgaris, is a plant belonging to the amaranthaceae family, which is distinguished by edible, dark-red storage roots. Young beet leaves, set on long petioles, known as chard, are also edible and are a slightly less popular but valuable component of the diet.

The red beet is characterized by high light and water requirements. It is a low-energy vegetable that was already known in ancient Mesopotamia, as well as among the Greeks and Romans who used beets, among others, to dye fabrics. In Poland, the plant appeared in the XVI century, while the cultivation of the beetroots on an industrial scale began in the XVIII century. Today, the beetroot is one of the most popular vegetables in the world, which is found both in Europe and in Asia, as well as in South and North America. It is the plant used in the kitchen, for both savoury and sweet dishes, which is also used as a natural food dye.

Beetroot - nutritional values

The issue arousing considerable interest of consumers is the phrase "red beet nutritional value". What ingredients can be found in the plant?

The beetroot is a low-energy vegetable that contains almost 88% water. In addition, the root of the plant is a rich source of carbohydrates and dietary fibre, and also stands out for its high nutritional value, providing the body with many valuable micronutrients - in the vegetable you can find significant amounts of manganese and potassium, as well as copper, magnesium, phosphorus and iron. In addition, the beetroot provides the body with folic acid and is a source of vitamin C, vitamin E and B vitamins. Many valuable properties of the plant are also responsible for ingredients found in the beets, such as betalains, which include betanin and betacyanins, as well as flavonoids, saponins and inorganic nitrogen compounds. However, the content of valuable nutrients in the plant varies and depends on the beet variety, as well as the fertilizers used and growing conditions. The presence of valuable compounds may also be influenced by the storage conditions of the vegetable, as well as the technological processes used.

Beetroots - properties

The beetroot is more and more often referred to as superfoods, which is due to the fact that it is a natural food product that is rich in nutrients. It is a vegetable that has a number of valuable properties, including the presence of the betalanine, it can have antioxidant effects, reducing oxidative stress and fighting free radicals and reactive oxygen species. In addition, the beets may have anti-inflammatory properties.

The richness of valuable nutrients in the beetroots means that the vegetable can positively affect the activity of the intestinal microflora, and can also stimulate the growth and metabolism of probiotics, contributing to the improvement of the functioning of the digestive system. The beetroots can also have hepatoprotective properties, positively affecting liver health. Previous animal studies suggest that regular consumption of the beetroot may help reduce liver cell damage and lower liver enzyme levels.

Scientific analyses also suggest that beetroot juice, due to its high content of inorganic NO3, may lower blood pressure, causing a significant reduction in systolic blood pressure and affecting to a slightly lesser extent also the reduction of diastolic blood pressure. At the same time, the beets can improve the functioning of blood vessels, increasing their elasticity and reducing arterial stiffness, which can reduce the risk of atherosclerotic plaque formation and positively affect the proper functioning of the cardiovascular system. The data obtained so far also indicate that the beetroot may have anti-diabetic properties and may also alleviate anemia, resulting in improved blood parameters such as hemoglobin, erythrocytes, iron or ferritin.

The beetroot juice - properties is an issue primarily related to athletes and physically active people. According to the results of scientific research, the beet juice contains a high concentration of nitrates, which after ingestion can be converted into nitric oxide (NO), which is a vasodilator compound, which can increase the delivery of oxygen and valuable components to the organs. Thus, it is recognized that the beetroot juice can have a beneficial effect on athletic performance, increasing cardiovascular condition, improving skeletal muscle contractility function, and favouring increased performance of high-intensity exercise.

How to prepare and store beets?

The beetroots, like other root vegetables, prefer places with high humidity and a temperature of 1-4 degrees Celsius. Therefore, the best place to store vegetables seems to be a refrigerator or cellar.

The beetroot is a vegetable that can be used and prepared in many different ways. The most commonly used in the kitchen are raw or boiled beets, however, pickled beets, as well as the beet baked in the oven, are also becoming more and more popular. The beetroot juice is also often used, and the leaves of the plant are also an increasingly common ingredient in dishes.

It is worth remembering that during thermal processing the beets lose valuable nutrients, so the vegetable should be cooked with the peel, and the heat treatment process itself should last as short as possible.

Recognition among physically active people and athletes wins beet juice

What to make of beetroot? Recipes from beets

The beetroot is a graceful vegetable, which is an ideal addition to savoury main dishes, as well as to sweet desserts. Since the red beets have many properties and valuable values, it is worth including them in your daily diet. Most often, the vegetable is a component of dishes such as red borscht or beet salad. What other foods can be prepared from the root of the plant? How to eat the beets?

Burger with beetroot

Vege burgers are very popular in restaurants. So why not prepare such a delicious and valuable dish yourself at home? Here is the recipe for beet burgers!

Ingredients:
- 1 cup of millet groats,
- 3 boiled beets,
- 1 cup of sunflower seeds,
- 1 onion,
- 3/4 cup of wholemeal flour,
- 4 tablespoons of rapeseed oil,
- clove of garlic,
- favourite spices.

Method of preparation:
Cook the millet groats according to the instructions on the product packaging. Grate cooked beets on a grater. Peel the onion and cut into small cubes. In a large bowl, mix grated beets, chopped onions and sunflower seeds. Also add flour, oil, garlic, spices and cooked millet groats. Mix the whole and form from the prepared mass beet chops. Put the prepared chops on a baking sheet lined with baking paper and bake in an oven preheated to 200 degrees Celsius for about 30 minutes.

Serve prepared beet chops with your favourite vegetables and crispy, wholegrain bread!

Beetroot pancakes

Who doesn't love pancakes? What if we changed the classic pancakes, adding them a bit of pink colour and the power of valuable ingredients? Beet pancakes are an easy to prepare dish that will be enjoyed by both children and adults.

Ingredients:
- 1 beetroot,
- 4 tablespoons of wholemeal flour,
- 2 eggs,
- 1 cup of milk,
- a pinch of erythritol.

Method of preparation:
Cook the beet in the peel. When it is soft, peel, finely cut and blend into a smooth mass. Add the remaining ingredients to the blended beetroot and mix the products thoroughly until a uniform dough is obtained. Warm up the non-fat pan and fry the pancakes.

What to serve them with? If you prefer sweet pancakes, beet pancakes taste great with pears. If you prefer savoury dishes, try beet pancakes with rocket, grilled chicken breast and feta cheese.

Beetroot cake

It's dessert time! The perfect beetroot offer is a chocolate beet cake. The recipe is extremely simple, the baking is delicious, and the faces of surprised guests, when you tell them what ingredients you prepared the cake from - priceless.

Ingredients:
- - 200 g of boiled and grated beets,
- 100 g of wholemeal flour,
- 100 g of wheat flour,
- 2 tablespoons of cocoa,
- 3 eggs,
- 2 teaspoons of baking powder,
- 1/3 cup of rapeseed oil,
- 50 g of erythritol.

Method of preparation:
Beat eggs with a mixer together with erythritol. At the end of whisking, when the mass is uniform, add oil. Also add dry ingredients to the bowl with beaten eggs - flour, baking powder, cocoa and mix well. Add grated and cooked beets to the dough. Mix the whole to combine the ingredients. Place the mass in a baking tray lined with baking paper and bake for about 50 minutes at 170 degrees Celsius.

Beetroots - contraindications for use in the daily diet

The beetroot is a healthy vegetable that is a treasury trove of valuable macro and micronutrients. Despite the valuable properties, some people should be especially careful when using the beets in their daily menu. Due to the fact that the beetroots are distinguished by an average glycemic index, moderation should be maintained by people suffering from carbohydrate disorders. In addition, because the beets contain relatively large amounts of oxalates, caution should be taken by people whose diet is low in calcium, because the oxalates can hinder the absorption of the micronutrient and increase the risk of kidney stones. What is more, it is worth paying attention to the fact that the beets contain significant amounts of fermenting oligo-, di- and monosaccharides, as well as polyols, which is why high consumption of vegetables among sensitive people, struggling with gastrointestinal ailments, such as IBS, may contribute to the occurrence of undesirable gastrointestinal ailments.

However, because the beetroot is extremely healthy and valuable, you should not exclude them from the menu. In justified cases, it is worth considering limiting their consumption.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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