There are so many reasons to add beetroot to your diet. This ruby root provides folate, manganese, potassium, fibre and vitamin C, plus natural nitrates and betalains, the vivid pigments that give it its colour. The leaves are edible too, and rich in vitamin K, vitamin A and iron.
Do beetroot leaves have more iron than spinach? They have about the same amount, around 2.5 mg per 100 grams, so both are good plant sources. Pair them with lemon or tomato to boost absorption.
Wellness
Blood pressure Beetroot is one of the best-researched foods for blood pressure. Its natural nitrates help blood vessels relax, and studies show a daily glass of beetroot juice (around 250 ml) can modestly lower blood pressure. If you take blood pressure medication, keep taking it and let your doctor know.
Exercise performance The same nitrates may help muscles use oxygen more efficiently, which is why some athletes drink beetroot juice before training.
Antioxidants Betalains such as betanin have antioxidant and anti-inflammatory effects and are being studied for their wider health benefits.
Digestive health Beetroot provides fibre, which helps relieve constipation and keeps you regular.
Pregnancy Beetroot is a good source of folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Good to know Beetroot can turn your urine or stools pink or red, which is harmless. Beetroot and its leaves are high in oxalates, so if you are prone to kidney stones, check with your GP or dietitian.
Weight management
Beetroot is low in kilojoules (around 180 kJ or 43 calories per 100 grams), high in fibre and naturally sweet, making it a satisfying addition to salads and roasts.
Beauty
Healthy glow Folate and good circulation support healthy-looking skin, and the vitamin C in beetroot helps make collagen.
DIY beauty Beetroot juice makes a lovely natural lip and cheek tint. Patch test first if you have sensitive skin, and see your GP or pharmacist for acne or wounds.
Cooking with beetroot
I grow beetroot in my own garden and it tastes sweet and fantastic, I love juicing it, home-grown beetroot tastes so sweet.
Use the baby beetroot leaves in salads, they will continue to grow and replenish.
Remember golden beetroot, baby ones in a goat cheese, pistachio nut salad with a rhubarb dressing “delectable”.
Make Beetroot Pickles, chutney and relish when they are seasonally abundant, add some balsamic vinegar for a twist.
It’s a great addition to chocolate cake, a great way to get fussy kids to eat it, and can be used in many desserts. A great spice carrier too if used in place of a fruit coulis a sweet beetroot puree with a citrus dessert.
Make a dip boil, peel, blend, add tahini paste, roast cumin seeds, a little marmalade, lemon juice and olive oil.
Borscht the traditional Russian beetroot soup is fantastic, if you have not tried this classic you really need to.
Make vegetable chips, slice thinly, bake on canola sprayed grease proof paper sprinkled with sea salt.
Roast and serve in salads for colour and flavour, beetroot, orange, walnut and Persian feta is a favorite.
Use the leaves in soup or as an alternative to silverbeet and spinach. You will be surprised just how Yummy they are.
“So put away the can opener, there is more than the tinned stuff on the supermarket shelf and buy these beautiful ruby globes, give your body a kick start to the weekend today”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
