Beetroot Power Benefits and Ingredients
Chakander commonly known as beetroot (scientific name:
Beta vulgaris), is a vibrant root vegetable celebrated for its nutritional and
medicinal properties. Often referred to as "Chukandar" in Hindi, it
is a staple in global cuisines and traditional medicine. Below is a detailed
exploration of its ingredients and health benefits.
Beetroot is a nutrient-dense vegetable with the following
key components:
1.
Macronutrients:
Dietary Fiber: Aids digestion and promotes satiety (2.8g
per 100g).
Natural Sugars: Provides energy (6.8g per 100g).
2.
Vitamins:
Vitamin C: Boosts immunity and collagen synthesis (4.9mg
per 100g).
Folate (B9): Crucial for DNA synthesis and pregnancy
(109μg per 100g).
B Vitamins (B1, B2, B6): Support energy metabolism.
3.
Minerals:
Potassium: Regulates blood pressure (325mg per 100g).
Iron: Enhances hemoglobin production (0.8mg per 100g).
Manganese: Supports bone health and enzyme function
(0.3mg per 100g).
4.
Phytonutrients:
Betalains: Antioxidants (betacyanin and betaxanthin)
responsible for its red pigment.
Nitrates: Convert to nitric oxide, improving blood flow.
Flavonoids & Polyphenols: Combat oxidative stress.
5.
Other Compounds:
Antioxidants: Glutathione and alpha-lipoic acid.
Low Calories: Approximately 43 kcal per 100g.
Health
Benefits of Beetroot
1.
Cardiovascular Health:
Nitrates convert to nitric oxide, dilating blood vessels
to lower blood pressure.
Fiber and Betalains reduce LDL cholesterol and
inflammation.
2.
Enhanced Exercise Performance:
Nitric oxide improves oxygen efficiency, boosting stamina
and reducing fatigue.
3.
Anti-Inflammatory & Antioxidant Properties:
Betalains neutralize free radicals, potentially lowering
risks of chronic diseases (e.g., heart disease, diabetes).
4.
Digestive Health:
High fiber content prevents constipation and promotes gut
microbiota diversity.
5.
Blood Health:
Iron and folate combat anemia and support red blood cell
formation.
6.
Liver Detoxification:
Betalains aid in toxin elimination and protect liver
cells.
7.
Brain Function:
Improved cerebral blood flow may enhance cognitive
performance and slow dementia progression.
8.
Weight Management:
Low-calorie, high-fiber profile aids in satiety and
weight control.
9.
Potential Anti-Cancer Effects:
Betacyanin and antioxidants may inhibit tumor growth,
though research is ongoing.
10.
Skin Health:
Vitamin C and antioxidants promote collagen synthesis and
reduce skin aging.
Traditional
Uses
In Ayurveda, beetroot is used to purify blood and treat
anemia.
Juiced beetroot is a traditional remedy for fatigue and
liver disorders.
Incorporation
into Diet
Raw: Grated in salads or smoothies.
Cooked: Roasted, boiled, or in soups.
Fermented: As part of kvass or pickles.
Juiced: Combined with fruits for a nutrient boost.
Precautions
Beeturia: Harmless red-tinted urine/feces due to
betalains.
Kidney Stones: High oxalate content may affect
susceptible individuals.
Medication Interaction: Consult a doctor if on blood
pressure or nitrate medications.
Conclusion
Chakander (beetroot) is a versatile superfood with
profound health benefits, backed by both traditional wisdom and modern science.
Its rich nutrient profile makes it a valuable addition to a balanced diet,
though moderation and medical advice are recommended for
specific conditions. Chakander (Beetroot): Benefits and Ingredients