Beetroot: Properties, Benefits And How To Cook It

Beetroot provides many nutrients. Thanks to its properties, it provides energy and well-being to the liver and heart. In addition, it is easy to include in the diet. Here we tell you how.

Most of us have tasted a beet salad, an enchilada, or the famous dish of November 1st: fiambre. These meals are characterized by having beets as their base, a vegetable that provides many benefits to our body because it is a source of folic acid, vitamin C, and potassium, among others.

There are three types of beet: sugar beet, which is white, has a fleshy root, and is characterized by containing a lot of sugar; fodder beet, which is used as livestock feed; and the most common, red beet. The latter is the one that provides the most nutritional properties.

According to nutritionist Gabriela Aguilar, beetroot is a low-fat vegetable. Its properties include being a source of fiber, group A vitamins, vitamins A and C. It also contains carotenoids and minerals such as calcium, magnesium, phosphorus, potassium, sodium, zinc, and copper. One of its main characteristics, and the reason why it is recommended by nutrition specialists, is that it is rich in iron, nitrates, and flavonoids.

Benefits of beetroot

Beyond the properties of this vegetable, it is important to address what benefits it specifically offers to the body.

Anticancer: One of the flavonoids contained in beetroot is betanin, the red pigment that gives it its characteristic color, a powerful anticancer agent. Therefore, consuming this vegetable inhibits the appearance or growth of cancerous tumors.

Controls blood pressure: Drinking beet juice reduces blood pressure by increasing the concentration of nitric oxide in the blood, which dilates blood vessels.

Anti-asthma properties: those who suffer from this disease are advised to have a diet rich in vitamin C, which is found in beets. For a better effect, it is ideal to consume it raw, either in a salad or in juice. Always remember to consult your doctor.

Provides well-being to the skin: thanks to its high levels of folic acid and vitamin B9, it provides well-being to nails, skin, and hair, while generating rejuvenating effects.

Prevents constipation: due to the amount of fiber it contains, it prevents constipation problems. In addition, it has a prebiotic effect, which helps improve intestinal flora.

Helps the liver function properly: beetroot is a food rich in antioxidants, which helps the liver to detoxify, purify itself, and stay healthy. Therefore, it is ideal in diets for people with fatty liver, cirrhosis, or hepatitis.

Increases energy: It is rich in carbohydrates, making it an energy-giving food with easily assimilated calories. That is why it is also a great ally in weight-loss diets.

Fights inflammation: Its betaine content protects cells and organs from free radicals, thus fighting inflammation and preventing chronic diseases.

How to consume it

There are many ways to include beets in your diet. Chef Alejandro Juárez shares some recipes to enjoy this food.

Beet and blueberry juice

Ingredients:

• 1 glass of water
• 1 medium beet
• 3 handfuls of blueberries
• Ice to taste

Procedure:

Wash the ingredients and cut them into small pieces. Then, blend them until smooth. Serve in a glass, without straining, and add ice.

Beetroot cream

Ingredients:

• 3 medium beets
• 1 apple
• ½ onion
• Olive oil
• Juice of one lemon
• A pinch of salt
• ½ liter of water

Preparation:

If you think that your blender will not be able to blend the beets, it is advisable to boil them in a pot. Ideally, do not peel them, so that they retain their aroma and properties.

Next, place all the ingredients in the blender and blend until smooth. The amount of water will depend on how thick you want it.

Beet, arugula, and tuna salad

Ingredients

• 1 can of tuna in water
• 1 cooked beet
• Goat cheese to taste
• 2 handfuls of arugula
• Olive oil

Procedure

Cut the cooked beetroot into small squares. Then, place the arugula on the plate as a base and sprinkle with tuna. Then, add the cheese on top. Add olive oil for extra flavor.

Its conservation

When choosing beets at the market, opt for bunches with leaves and stems intact, making sure each beet is similar in size so they cook evenly.

To preserve them better, store them in the refrigerator wrapped in a plastic bag. Freezing them is not recommended because they become soft.