SHAFAQNA TURKEY – Red beets can be found in almost every meal as a nutritious and healthy food. It stands out for its color and taste in dishes, appetizers, salads or on its own. So what are the benefits of eating red beets?
Dyt from Antalya Memorial Hospital. Berna Ertug spoke about the benefits of beets.
The crown of winter vegetables is a root vegetable from the beet-spinach family. It comes from the same family as the sugar beet, but differs in nutritional value. Sugar beets are white, and manufacturers typically use them to extract sugar and sweeten processed foods. On the other hand, red beet root or leaves are often added to salads, soups, and pickles, and are also used as a natural dye. Beetroot contains a pigment called betalain, which is found in the root of the beetroot. This pigment gives plants their flavor and color and forms the plant’s immune system.
Good for constipation and digestive problems
Red beets are rich in vitamins C, A and folic acid; It also contains potassium, sodium, calcium, magnesium and phosphorus from minerals. According to recent studies, due to the nutritional value it contains, red beets; It is believed to promote health, such as lowering blood pressure, improving digestion, and supporting the immune system. An adult needs a daily fiber intake of 25-30 g. Since 100 g of beetroot contains 1.28 g of fiber, it satisfies almost 4.5% of the daily requirement. Thus, the consumption of red beets balances the digestive system and helps with constipation problems.
Supports Heart Health
High blood pressure is a major risk factor for cardiovascular disease. Switching to a Mediterranean diet and exercise, along with medication under medical supervision, can help balance high blood pressure. Research shows that red beets should be included in the diet. Because studies show that the high content of nitrates and potassium in red beet dilates blood vessels, improves blood circulation and lowers blood pressure.
Increases athletic performance
Some studies have shown that supplementing with beetroot juice can increase the amount of oxygen taken up by the muscles during exercise. A 2019 study also found that high doses of beetroot juice improved the performance of experienced cyclists in time trials. As a result, it is recommended as it supports exercise endurance.
Red color of urine indicates insufficiency of stomach acid
Red beets may cause redness in urine or stools when consumed. Experts call this condition “beturia”. The betalain in red beet breaks down in an acidic environment. If there is not enough stomach acid, betalain cannot be adequately broken down and absorbed in this way. This is why urine or stool color may change. In addition, it is important to pay attention to red urine from beets, as this indicates an iron deficiency.
A few tips for the delicious use of red beets,
Grate or cut raw or boiled beets; Add it to coleslaw or salads.
For a delicious lunch, you may prefer roasted red beets with goat cheese.
Slice raw beetroot, drizzle with lemon juice and a pinch of cayenne pepper, and serve.
When choosing beets, make sure they are heavy for their size and show no signs of surface damage.
If the beet leaves are still green, they should look fresh and not wilted. Don’t forget to rate them in your salads.
Refrigerate the beets in a tightly closed bag for several days.
It is important that beets do not lose their nutritional value when cooked. Therefore, make sure that the cooking time is less than 10 minutes and cooked in the oven for no more than 50 minutes.
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