This time we will know more about nutritional value of beets. Beet is a vegetable from roots plant that same to potatoes, carrots, radishes and other tuber vegetable. In scientific terms known as Beta Vulgaris. This vegetable is also known as table beet, garden beet, red beet and simply beet.
Speaking of nutritional value, beets include vegetables rich in nutrients such as fiber, vitamin B9 (folate), potassium, manganese, vitamin C and iron. Based on the nutritional value of beets, it contains many health benefits, as well as beet juice. Among the benefits are blood flow, improve body performance and lower blood pressure.
Way on How to eat beetroot vegetables is variety, can eaten directly as snacks, or enjoy as juices, cooked vegetable or pickled. Even the leaves can also be eaten as a nutritious vegetable like spinach vegetables.
[Also read: Nutritional Value of Eggplant]
Beet consists of several types and these are known from the difference colors. There are yellow beets, purple, white, and pink beets.
Nutritional Value of Beets
Most of this tuber vegetable consist of 87% water component, 8% carbohydrate, and 2-3% fiber. For one cup size (136 grams) contains less than 60 calories. For more details, you can see the table of nutritional values of beets below:
Nutrition Facts of Beets, raw – 100 grams
Amount Calories 43 Water 88 % Protein 1.6 g Carbs 9.6 g Sugar 6.8 g Fiber 2.8 g Fat 0.2 g Saturated 0.03 g Monounsaturated 0.03 g Polyunsaturated 0.06 g Omega-3 0.01 g Omega-6 0.06 g Trans fat ~
Here’s a more detailed description of the beet vegetable nutrients.
As a tuber vegetable like as cassava, it contains carbohydrates as much as 8-10%. In addition, beet contains sugars that consist of glucose, fructose. It forms 80% carbohydrates in ripe beets and 70% carbohydrates in raw beets.
In addition, beets also contain fructans, it is also forms of carbohydrates, and known as short chain carbohydrates or FODMAPs. Some people can not digest this substance so cause the indigestion, but some others don’t.
While the glycemic index is 61, it is considered as medium quantities, not high or not too low. So, for diabetics should not consume excessively.
In addition to carbohydrates, beetroot vegetables also contain fiber. In every 100 grams contain 2-3 grams of fiber. The dietary fiber found in beets is important for health, as it affects various diseases in the body.
So, consuming beet is good for health and can repair various damage in body system.
3. Vitamins and Minerals
This root vegetable is not only composed of carbohydrates and fiber, but also contain many other vitamins and minerals. Among them are manganese, folate, potassium, vitamin C and iron.
Folate: This is vitamin B9, essential for tissue and cell growth, especially very important for pregnant women.
Manganese: This is an important ingredient for health and is widely available in whole grains, fruits, vegetables and legumes.
Potassium: Essential compounds for health that contribute to maintaining blood pressure stability and maintaining cardiovascular health.
Iron: This is an important mineral that is useful for body resistance, iron is also important to transfer oxygen in the blood.
Vitamin C: It acts as a good antioxidant for body immunity and skin health.
Other Nutrients In Beets
Compounds from plants are natural substances that mostly provide benefits to humans, following some important compounds in beet vegetables.
Betanin: this is the red beet, the pigment part of the beet responsible for red color, and claimed has health benefits.
Inorganic nitrate: This is a compound found in green leafy vegetables. beetroot, and beet juice. This compound can be converted to nitric oxide and has many functions for health.
Vulgaxanthin: This is the substance that responsible for yellow or orange color, so it is found in yellow beet.
Inorganic nitrate is a compound consist of nitrate, nitric oxide and nitrite. Beetroot is a vegetable that contains high nutrients. About nitrate there is a debate among health experts. Some of them say this is a compound that can cause cancer, but others say that it is just a pretext.
80 to 90% of the nitrate comes from the vegetable fruit. While other sources of nitrate are from food additives, grilled foods, cereals and from processed meats.
Health Benefits of Beetroots
After knowing the nutritional value of beets, here are some health benefits from consuming beets
1. Lowering Blood Pressure
High blood pressure is harmful to health because it can damage blood vessels and heart. Abnormal blood pressure is the main cause of heart disease, stroke, and death.
Eating fruits and vegetables rich in inorganic nitrates can reduce the risk of heart disease by expanding blood flow and forming nitric oxide.
2. Increased Exercise Capacity
Helping your workout is one of the health benefits that can be gained. All this is thanks to the nitrate content found in beets, it works to improve physical performance.
Beet reduces the efficiency of mitochondria, these are the cells responsible for generating energy. Research says that consuming beets can affect cycling performance, increase stamina, improve sports ability and improve energy use optimally.