Beetroots — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 43 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 10 g | 3.64% |
| Fiber | 3 g | 10.71% |
| Sugars | 7 g | 14% |
| Glycemic Index | 61 | - |
| Protein | 2 g | 4% |
| Sodium | 78 mg | 3.39% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Beets are a good source of folate and cooked beet greens are high in vitamin A (beta-carotene) and vitamin C, and are a good source of riboflavin and magnesium.
Encyclopedia of Foods. A Guide to Healthy Nutrition
Key takeaways
Health benefits
- Rich in antioxidants such as betalains, which help protect the body from free radicals and reduce inflammation.
- Supports cardiovascular health by improving blood flow and lowering blood pressure due to their nitrate content.
- Promotes digestive health with their high fiber content, helping to maintain regular bowel movements.
- Contains essential vitamins and minerals such as folate, Vitamin C, potassium, and iron, which support overall health and well-being.
Health risks
- High oxalate content which can contribute to the formation of kidney stones in susceptible individuals.
- Potential for beeturia where urine and stool may turn red or pink, which is harmless but can be alarming if unexpected.
- Interaction with medications particularly blood pressure medications, as beetroots can lower blood pressure significantly.
- Gastrointestinal discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
How to choose beetroots
Beetroots that are firm and smooth with a deep, vivid color are desirable. They should feel heavy for their size, a sign they retain their natural juices. Smaller beetroots tend to be sweeter and more tender.
Do not select beetroots that are soft or show visible blemishes and bruises, indicators they are past their peak. Dehydrated, shriveled, or flabby beetroots will lack flavor and texture.
How to store beetroots
Fresh beetroots should be stored in the refrigerator, preferably in the crisper drawer. Removing the greens and storing them separately can help extend their shelf life. Beetroots can last up to two weeks when stored properly.
Moisture can cause beetroots to rot, so keeping them dry is important. Do not store beetroots in sealed plastic bags, as this can trap moisture and lead to spoilage. Keeping them away from ethylene-producing fruits helps prevent premature ripening.
✅ Extra Tip
How long do they last?
Beetroots can last for 1-2 weeks in the refrigerator. For longer storage, they can be pickled or cooked and then frozen for up to 8-12 months. Keep them in a perforated plastic bag to maintain freshness in the refrigerator.
What to do with leftovers?
Leftover beetroots can be used in many colorful and nutritious dishes. Roast them and add to salads for a sweet, earthy flavor, or blend them into a smoothie with fruits and yogurt for a vibrant drink.
Beetroots can also be pureed into a beet soup or borscht, where their deep color and flavor shine. If you have a lot of beetroots, consider pickling them for a tangy snack or side dish. They can also be sliced thin and baked into beet chips for a healthy snack. Beetroots are excellent in grain bowls or as a topping for pizzas and flatbreads. For a sweet twist, try using beetroot puree in baking, such as adding it to chocolate cake or brownies, where it adds moisture and a subtle earthy flavor.
👨⚕️️ Medical disclaimer
How beetroots support specific health conditions
Beetroots are rich in nitrates, which support heart health by improving blood circulation and lowering blood pressure. Their high fiber content promotes digestive health, aiding in regular bowel movements. Beetroots also contain antioxidants, such as betalains, which may reduce inflammation and support liver health. Additionally, beetroots are a good source of folate, which supports brain function and contributes to healthy cell development, particularly important for pregnant women.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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