Beets nutrition facts
Beets are very nutritious and useful for cardiovascular diseases root crops. It was found that some unique pigmented antioxidants in this root and its upper green shades provide protection against coronary heart disease and stroke, reduce cholesterol in the body and have anti-aging effects.
Botanically, this tuberous root crop belongs to the amaranth family, in a beta genus. Its scientific name is Beta vulgaris. Swiss chard is another representative of the beta genus grown because of its edible leaves. Beets are small herbaceous plants with wide dark green leaves. Its underground root crop ripens in 50-60 days of sowing and weighs from 100 to 150 grams. If it is not assembled at the right time, it continues to grow by more than a pound and can develop surface cracks, woody and fibrous in texture, lose flavor and become less appetizing.
There are many different varieties, such as red, orange-yellow and white beet varieties. The unique raspberry red color of red beets is due to betalaine pigments such as betanin and betacyanin. Yellow varieties are rich in beta-xanthine pigment. The root and its tender greens were used for human consumption. Chioggia beets or cane varieties have alternative red and white concentric whorls.
Beet Health Benefits
Garden beets are very low in calories (provides only 45 kcal / 100 g) and contains zero cholesterol and a small amount of fat. Its beneficial properties are especially rich in fiber, vitamins, minerals and unique plant-derived antioxidants.
Root is a rich source of a phytochemical compound, betaine glycine. Betaine has the property of lowering the level of homocysteine in the blood. Homocysteine, one of the highly toxic metabolites, promotes the formation of platelets, as well as the formation of atherosclerotic plaques, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood lead to the development of coronary heart disease (CHD), stroke, and peripheral vascular disease.
Raw beets are an excellent source of folate. It contains about 109 mcg / 100 g of this vitamin (provides 27% RDA). However, prolonged cooking can significantly reduce its level in food. Folates are necessary for the synthesis of DNA in cells. When used during the conception period, folates can prevent neural tube defects in a child.
Fresh tubers contain a small amount of vitamin C; However, its upper greens are an excellent source of this vitamin. 100 g of beet greens provide 30 mg or 50% of the recommended daily allowance. Vitamin C is one of the powerful natural antioxidants that helps the human body remove harmful free radicals, which is one of the causes of cancer.
In addition, its upper greens are an excellent source of carotenoids, flavonoid antioxidants and vitamin A; contain these compounds several times more than in the roots. Vitamin A is essential for maintaining healthy mucous membranes and skin and is essential for vision. Consuming natural vegetables rich in flavonoids helps protect against lung and oral cancer.
Root is also a rich source of B complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and minerals such as iron, manganese, copper, and magnesium.
Further, the root consists of moderate levels of potassium. 100 g of fresh root retain 325 mg or 7% of the daily intake. Potassium reduces the heart rate and regulates the metabolism in cells, counteracting the harmful effects of sodium. Selection and storage
In the store, choose a fresh, bright, durable textured beet with a rich taste and uniform size. Avoid those with a thick or soft texture that is overgrown and large. If possible, use organic products to get the most health benefits.
Farmer markets often sell roots with intact upper greens. If you buy a whole beetroot plant, then separate its tops from the root earlier, as greens deprive moisture and nutrients from the roots.
Green beets, like other greens, should be thoroughly washed under clean running water and washed in salt water for 30 minutes to remove soil, sand, dirt, and any insecticide residues before use.
Top beet greens should be used while it is fresh. Beets, however, can be stored in the refrigerator with high relative humidity for up to ten days.
Botanically, this tuberous root crop belongs to the amaranth family, in a beta genus. Its scientific name is Beta vulgaris. Swiss chard is another representative of the beta genus grown because of its edible leaves. Beets are small herbaceous plants with wide dark green leaves. Its underground root crop ripens in 50-60 days of sowing and weighs from 100 to 150 grams. If it is not assembled at the right time, it continues to grow by more than a pound and can develop surface cracks, woody and fibrous in texture, lose flavor and become less appetizing.
There are many different varieties, such as red, orange-yellow and white beet varieties. The unique raspberry red color of red beets is due to betalaine pigments such as betanin and betacyanin. Yellow varieties are rich in beta-xanthine pigment. The root and its tender greens were used for human consumption. Chioggia beets or cane varieties have alternative red and white concentric whorls.
Beet Health Benefits
Garden beets are very low in calories (provides only 45 kcal / 100 g) and contains zero cholesterol and a small amount of fat. Its beneficial properties are especially rich in fiber, vitamins, minerals and unique plant-derived antioxidants.
Root is a rich source of a phytochemical compound, betaine glycine. Betaine has the property of lowering the level of homocysteine in the blood. Homocysteine, one of the highly toxic metabolites, promotes the formation of platelets, as well as the formation of atherosclerotic plaques, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood lead to the development of coronary heart disease (CHD), stroke, and peripheral vascular disease.
Raw beets are an excellent source of folate. It contains about 109 mcg / 100 g of this vitamin (provides 27% RDA). However, prolonged cooking can significantly reduce its level in food. Folates are necessary for the synthesis of DNA in cells. When used during the conception period, folates can prevent neural tube defects in a child.
Fresh tubers contain a small amount of vitamin C; However, its upper greens are an excellent source of this vitamin. 100 g of beet greens provide 30 mg or 50% of the recommended daily allowance. Vitamin C is one of the powerful natural antioxidants that helps the human body remove harmful free radicals, which is one of the causes of cancer.
In addition, its upper greens are an excellent source of carotenoids, flavonoid antioxidants and vitamin A; contain these compounds several times more than in the roots. Vitamin A is essential for maintaining healthy mucous membranes and skin and is essential for vision. Consuming natural vegetables rich in flavonoids helps protect against lung and oral cancer.
Root is also a rich source of B complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and minerals such as iron, manganese, copper, and magnesium.
Further, the root consists of moderate levels of potassium. 100 g of fresh root retain 325 mg or 7% of the daily intake. Potassium reduces the heart rate and regulates the metabolism in cells, counteracting the harmful effects of sodium. Selection and storage
In the store, choose a fresh, bright, durable textured beet with a rich taste and uniform size. Avoid those with a thick or soft texture that is overgrown and large. If possible, use organic products to get the most health benefits.
Farmer markets often sell roots with intact upper greens. If you buy a whole beetroot plant, then separate its tops from the root earlier, as greens deprive moisture and nutrients from the roots.
Green beets, like other greens, should be thoroughly washed under clean running water and washed in salt water for 30 minutes to remove soil, sand, dirt, and any insecticide residues before use.
Top beet greens should be used while it is fresh. Beets, however, can be stored in the refrigerator with high relative humidity for up to ten days.