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Beetroot, commonly known as beets, is a versatile and nutrient-rich vegetable that has been popular across various cuisines for centuries. With its vibrant color and distinct earthy flavor, beetroot has gained recognition not only for its culinary value but also for its potential health benefits. In this article, we will delve into the nature of beetroot, exploring its origins, uses, and some essential notes to be aware of when incorporating it into your diet. From its incorporation in salads and juices to its role in natural food coloring, we will uncover six diverse ways to enjoy beets. Additionally, we will touch upon important considerations regarding cooking methods, potential side effects, and healthy consumption practices, offering you a comprehensive understanding of this versatile vegetable. Whether you are a beet enthusiast or someone looking to explore the world of beets, this article aims to provide you with valuable insights and helpful tips for enjoying and harnessing the potential benefits of this extraordinary root vegetable.
Beetroot has long been considered a food with good effects on human health. However, it also causes side effects if you don’t know how to use it. So let’s go to the Kitchen section to learn more about beets, 4 tips when using them besides 6 good health benefits of this root!
What is beetroot? Nutritional composition of beets
What is beetroot?
- Beets are widely grown in the UK and America:
Beetroot, a type of sweet beet (English name is Beetroot) also known as red beet (Red beet), is most commonly grown in areas of the United Kingdom , Central America and North America .
Red beet is different from sugar beet (Sugar beet) – usually larger in size, white and specialized for extracting sugar.
- Characteristics of beets:
Beetroot usually has 2 colors : crimson and purplish with a rough black outer skin. When cutting across the tubers, you will see many concentric circles with different dark – light colors.
The red color inside beets is due to natural compounds produced from phytochemicals: betaxanthins (including yellow to orange pigments) and betacyanin (consisting of red to purple pigments) ).
Nutritional ingredients
The inside of beetroot and its leaves contain a lot of vitamins A, B1, B2, B6 and C. In particular, the leaves and stems of amaranth contain more iron than spinach (also known as: spinach, spinach). . In addition, beets also contain a lot of minerals such as calcium, magnesium, copper, phosphorus, sodium and iron.
What’s more, beets also provide choline (an important nutrient such as viramin B, folic acid, iodine, manganese, organic sodium, potassium, fiber, and carbohydrates) in a natural digestive tract form.
In short, beets have long been considered a root vegetable containing a lot of nutrients that have good effects on human health as well as help improve other medical conditions (constipation, anemia, blood pressure). , atherosclerosis, gout, hair dandruff, stomach ulcers,…).
Six uses of beets for health
Here, Tnhelearning.edu.vn will give you a brief overview of 6 common uses of beets to improve health as follows:
Beets help reduce and regulate blood pressure
The high content of nitrate compounds in beets will contribute to lower blood pressure of users (as in the DASH diet).
According to research results of experts from Barts Hospital (London) and London Medical University, proving that: Drinking 500ml of red beetroot juice per day , after 24 hours , will have the effect of reducing high blood pressure. Very good.
Most of the medicinal properties of beets are effective in keeping blood pressure normal, whether high blood pressure or low blood pressure.
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Beets are good for the circulatory system and the heart
- Improve anemia:
The high content of iron in beets can help regenerate and re-stimulate blood cells , and provide the necessary amount of oxygen to the body.
In addition, the copper content in beets also contributes to the creation of more iron for the body.
- Preventing heart disease:
In addition to reducing high blood pressure, beetroot juice is also beneficial in preventing cardiovascular disease and stroke symptoms (even in adults), as well as having the ability to lower cholesterol. and very good anti-oxidant .
According to many studies, it is better to drink beetroot juice in the morning than at other times of the day.
- Prevent varicose veins:
Regularly drinking beetroot juice and some dishes will help you prevent varicose veins because it helps keep the elasticity of the arteries stable.
- Reduces atherosclerosis:
The dark red color in beetroot juice is effective in dissolving inorganic calcium agglomerates , which are known to cause arteriosclerosis.
Beetroot prevents poisoning and helps the body to detox
- Support the liver to function properly:
Thanks to the betacyanin pigment present in beets, the liver function will work well, to quickly eliminate toxins and fight the formation of fat layers . Therefore, beets not only work to support the liver to function properly, but also help you lose weight effectively.
- Against acidosis (acid poisoning):
The alkaline substance in beets is effective in combating acidosis (acid poisoning) that often occurs when the lungs and kidneys cannot keep the pH balance in the body , causing the acidity in the body fluids to exceed normal level.
- Elimination of toxins:
Beetroot juice also contains Choline , which is both effective in eliminating toxins in the liver and helps the entire body system to eliminate toxins in the most optimal way.
- Support in the treatment of diseases related to the kidneys and gall bladder:
Using beetroot juice with carrots , will have a cleansing effect, effective in the treatment of diseases related to the kidneys and gallbladder.
Beetroot helps to cure digestive tract diseases
- Constipation relief:
The cellulose content in beets will improve chronic constipation.
- Improve stomach ulcers:
Use beetroot juice mixed with a little honey , drink on an empty stomach , regularly 2-3 times a week , will improve stomach ulcers.
Beetroot helps to relax and rejuvenate the mind
- Improve your spirit to help you stay young:
Beets also contain nitrogen compounds – called bataine, which have the effect of making the mind relax , more comfortable when stimulating the synthesis of serotonin (a neurotransmitter that creates natural excitement in the body). Therefore, the spirit is easier to be refreshed and happier.
Beets strengthen the immune system and prevent cancer
- Improve immune system:
Beetroot contains a large amount of vitamins and other nutrients , which help stimulate the oxidation of cells as well as stimulate the production of new blood cells .
Therefore, beets are proven to be effective in strengthening the immune system and fighting infections for the body.
- Cancer prevention:
Beetroot juice will prevent the accumulation of nitrosamines compounds – the cause of skin cancer and lung cancer.
Four notes when using beets
Beetroot is good for health due to its high nutrient content. However, this tuber still has side effects that users do not want when eaten in excess. Therefore, when using beets, you need to pay attention to a few things to note as follows:
It interferes with the absorption of nutrients and causes kidney stones
In beets, the amount of oxalate (a substance that causes kidney stones) is quite high , this substance has anti-nutritional properties, hindering the absorption of nutrients by the body, including calcium, causing precipitation. calcium as it passes through the intestines. So when you eat too much beets will put you at risk of kidney stones .
Although beetroot juice has the ability to eliminate toxins in the body as well as support the functioning of the liver and kidneys. But for people with a history of kidney stones, it is advisable to carefully note and consult a doctor before using this root.
May cause dizziness due to detoxification and lower blood pressure
Beetroot juice can make people feel dizzy when certain substances in beetroot are doing the job of eliminating toxins in the body. This effect will pass quickly! At the same time, you should also pay attention to the amount of beetroot juice when using .
Due to the effect of lowering blood pressure (for people with high blood pressure), when consuming too much beetroot, they can cause your blood pressure to drop below normal, which is life-threatening.
Do not use beetroot juice mixed with milk because it can cause poisoning
Understanding the benefits of beetroot for human health, some mothers often use beetroot juice to make milk for their babies. This is extremely dangerous , as it can cause poisoning , especially in children under 5 months of age .
Nitrite in beets will cause methemoglobinemia syndrome, which will interfere with the circulation of oxygen to the tissues in the blood, making the child’s skin turn blue-violet, if not treated promptly, it will lead to death.
Avoid using too much beetroot because it affects the digestive system
Beetroot is a tuber that contains a lot of FODMAPs (a group of poorly absorbed starches) in the form of fructans (short-chain starches, food for intestinal bacteria). So it can cause some digestive symptoms in people who are sensitive and suffer from irritable bowel syndrome .
In addition, the compound Betaine (helps people with digestive disorders) in beets often has mild side effects that cause nausea, indigestion and diarrhea . People with kidney disease should avoid this substance because it can increase total cholesterol .
To avoid digestive problems when using beetroot, you should drink about 15 ml – 30 ml of beetroot juice at first , then mix the rest with other juices so that the body can easily adjust. than.
With the above information, Tnhelearning.edu.vn hopes to help you better understand what beets are as well as the benefits and notes when using this root to bring health benefits when used.
*Reference and synthesize information from sources: suckhoedoisong.vn and hellobacsi.com
In summary, beetroot is a versatile vegetable that belongs to the Chenopodiaceae family. It is known for its vibrant red color and sweet, earthy taste. This conclusion highlights the various uses and essential notes to consider when utilizing beets.
The first use of beetroot is as a culinary ingredient, where it can be used in numerous dishes such as salads, soups, and even desserts. Its rich flavor and vivid color make it a favorite among chefs and home cooks alike.
Secondly, beetroot is widely recognized for its potential health benefits. Packed with essential nutrients such as vitamins, minerals, and antioxidants, it contributes to heart health, improved digestion, and better cognitive function. It also boosts the immune system and has anti-inflammatory properties.
Thirdly, beetroot juice has gained popularity in recent years due to its ability to improve athletic performance. Studies have shown that the nitrates present in beets can increase oxygen flow, enhance endurance, and reduce fatigue, making it a popular choice for athletes and fitness enthusiasts.
Beetroot is also used in natural dyes and food coloring due to its intense red hue. This characteristic, combined with its ability to stain, can be utilized to create vibrant textiles and natural food colorings.
Furthermore, beets can be pickled and preserved, allowing their flavor and nutritional benefits to be enjoyed for extended periods. Pickled beets are often used in sandwiches, salads, or as a side dish.
Lastly, when using beets, it is important to keep a few notes in mind. First, beets have a high sugar content, so individuals with diabetes or those following a low-sugar diet should consume them in moderation. Secondly, beets may cause temporary discoloration of urine and feces, which is harmless but can be alarming if one is not aware of it. Moreover, the red pigments in beets are also powerful stains, so precautions should be taken to avoid staining surfaces and clothing. Lastly, some individuals may experience an allergic reaction to beets, so it is advisable to start with small amounts and monitor any adverse effects.
In conclusion, beetroot is a versatile and nutritious vegetable with various uses in culinary, health, dyeing, and preserving contexts. However, it is vital to be aware of the potential risks and precautions associated with its consumption. By understanding these uses and notes, one can fully appreciate and utilize the benefits of beetroot in their daily lives.
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