With the onset of the cold season, beets are on the market and hot lips are becoming one of the most popular street foods. This delicious food has many benefits for the body and is full of nutrients and vitamins. Stay tuned to BingMag to read more about the properties of beets.
Beets, rich in vitamins and minerals
Beetroot is one of the root vegetables that contains important nutrients. The body needs sufficient amounts of these nutrients. Beets are rich in fiber, folic acid (vitamin B9), manganese, potassium, iron and vitamin C. Consumption of beets and beet juice has many health benefits. Improving blood circulation, lowering blood pressure and improving athletic performance are among these benefits. Beets contain large amounts of mineral nitrates, and the presence of these mineral compounds is the reason for many of the benefits of beets.
Raw beets are delicious, but beets are usually eaten cooked or pickled. Of course, beet leaves are also edible. Different types of beets are known for their different colors; Yellow, white and dark purple.
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This article is all about properties Beetroot is expressed.
The main ingredients of beetroot are: water (87%), carbohydrates (8%) and fiber (2 to 3%). Beetroot is a low-calorie food that contains almost all of the minerals and vitamins the body needs.
136 grams of cooked beets have less than 60 calories and 100 grams of raw beets contain the following nutrients:
- Calories: 43
- water: 88%
- Protein: 1.6 g
- Carbohydrates: </9/6>
- sugar: 6/8 grams
- Fiber: 2.8 grams
- Fat: 0.2 grams
Raw or cooked beets have about 8 to 10% carbohydrates. 70% of these carbohydrates are glucose and 80% are fructose. Glucose and fructose are both simple sugars.
Beetroot is also a source of fructans. Fructans are short-chain carbohydrates that are classified as FODMAPs. Some people experience unpleasant gastrointestinal symptoms due to their inability to digest puddings.
The beet blood sugar index is 61, which is considered moderate. Blood sugar index (GI) is a measure of how fast blood sugar levels rise after eating different foods. On the other hand, the blood sugar load of beets is only 5 units, which is a very small amount. In simpler terms, beets do not have much effect on raising blood sugar levels because eating one serving of beets provides little carbohydrates.
Beets are high in fiber and every 100 grams of raw beets Contains 2 to 3 grams of fiber. Dietary fiber plays an important role in a healthy diet and can reduce the risk of various diseases. Vitamins and minerals
Beetroot is a rich source of important vitamins and minerals that the body needs. The most important properties of beets are due to the presence of these vitamins and nutrients.
Folic acid (vitamin B9)
Folic acid is one of the B vitamins that play a role. It is important in the normal growth of tissues and cell function. It is especially important for pregnant women to get enough of this vitamin. 100 grams of cooked beets can provide 20% of the daily requirement of folic acid. Manganese is a trace chemical that the body needs. has it. Whole grains, legumes, fruits and vegetables are high in manganese. 100 grams of cooked beets can provide 16% of the daily requirement of manganese. Potassium-rich diet helps lower blood pressure and It has positive effects on heart health. 100 grams of cooked beets can provide 9% of the daily requirement of potassium. Lowering blood pressure is one of the most important properties of beets.
Iron is one of the minerals that is very necessary for the body and in many important functions. The body is involved. Iron plays a key role in the transport of oxygen by red blood cells. 100 grams of cooked beets can provide 4% of the daily requirement of iron.
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We may know vitamin C better than any other vitamin. This vitamin has antioxidant properties and helps improve immune system function and skin health. 100 grams of cooked beets can provide 6% of the daily requirement of vitamin C.
Other plant compounds
Herbal compounds are natural products that are produced in plants, and some of them can help maintain good health. The most important plant compounds in beets are:
Betanin is the most pigment present in beets. Beetroot is bold because of the same chemical composition. Experts say betanin has various health benefits. Mineral Nitrate Leafy green leafy vegetables, beets and beetroot juice contain high levels of mineral nitrate. are. Mineral nitrate is converted to nitric oxide in the body and is involved in many important functions of the body. Volgaxanthin There is a special yellow beet.
Mineral nitrates include nitrates, nitrites and nitric oxide. Beetroot and beetroot juice contain large and significant amounts of nitrates.
Nitrates have long been debated. Some people believe that nitrates are harmful and cause cancer, while others attribute the risk to nitrites in processed meat products. Most of the nitrate we get from our diet comes from fruits and vegetables; Between 80 and 95%. On the other hand, by consuming products containing food additives, foods made from dough, processed cereals and ready-to-eat meat products, we get nitrite.
Studies show that diets rich in nitrates and nitrates can have effects. Have a positive effect on health. Lowering blood pressure levels and reducing the risk of many diseases are some of these positive effects. The body can convert the nitrates it receives through diet into nitric oxide. This conversion also applies to the nitrates obtained by consuming beets.
These substances send messages to the small cells in the muscles around the arteries as they pass through the arteries. The result of this message is relaxation of the smooth muscles in the walls of the arteries, followed by dilation of the arteries (dilation of the blood vessels). Dilation of blood vessels lowers blood pressure.
Health benefits of beets
Studies show that beets or beet juice can in a few hours Lower blood pressure by 3 to 10 mm Hg. This effect is probably related to the increase in nitric oxide levels in the body and the resulting dilation of blood vessels.
However, after receiving nitrates through the diet, only about 6 hours of high nitrate levels remain in the blood. Therefore, the effect of beets in lowering blood pressure is temporary and for long-term reduction of blood pressure, beets should be consumed regularly.
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Improving athletic performance
Many studies show that nitrates can help people perform better in exercise, and this effect is especially evident in high-intensity endurance training. Research shows that dietary nitrates affect mitochondrial activity and reduce oxygen consumption during exercise. Mitochondria are the organs inside cells that are responsible for producing energy. Since beets and beetroot juice contain large amounts of mineral nitrates, consuming them has the same effect and is usually consumed by athletes for this reason.
Consumption of beets can be used to perform better exercises such as running and cycling. It will help you increase your endurance and make you need less oxygen during your workouts. In general, eating beets improves athletic performance.
However, since blood nitrate levels peak within 2 to 3 hours, it is recommended that beets be most effective. Eat beets 2-3 hours before a workout or race.
In addition to the properties of beets, you may have heard about their harms. Except for people who are prone to kidney stones, other people usually do not have any problems with eating beets. Beetroot consumption may also cause the urine to turn red or pink, which, although often mistaken for blood, is perfectly normal and harmless.
There is a lot of oxalate that can help form kidney stones. Oxalate also has anti-nutritional properties and can interfere with the absorption of micronutrients. Although the amount of oxalate in the leaves is much higher than the roots, beetroot is considered to be a nutrient rich in oxalate. These puddles are short-chain carbohydrates that feed on gut bacteria. Pumpkins can cause gastrointestinal upset in sensitive people such as those with irritable bowel syndrome (IBS).
Beetroot is a rich source of nutrients, fiber and beneficial plant compounds. Beetroot contains mineral nitrates and therefore has health benefits, the most important of which are maintaining heart health and improving athletic performance.
To add to salads, beetroot is a sweet and delicious option that is easy to prepare. It becomes. To use the properties of beets, you can eat it raw, cooked or grilled. Of course, since the nitrates in beets are water-soluble, it is best to eat the beets raw or in the oven to get more nitrates.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .