紅菜頭有哪些健康益處?根莖類蔬菜必須知道的營養成分、副作用和排毒能力
What are the health benefits of beetroot (beet)?  Root vegetables must know the nutrients, side effects and detoxification ability
What are the health benefits of beetroot (beet)?

What exactly is beetroot? What is their history?

Although beetroot and beetroot products are becoming more and more popular in the natural food market, beetroot is by no means new. Records indicate that people in ancient Babylon, Greece, and Rome liked to eat root vegetables, and archaeologists have also found evidence of the use of root vegetables in certain areas of North Africa. Ancient civilizations originally used the leaves and stems of beets for cooking, and their roots as medicine. The ancient Greeks and Romans even turned to eat beetroot because of the aphrodisiac effect of beets.

In the late 1500s, the closest thing to modern beetroot was first discovered in Germany and Italy. Compared with the ancient version, this form of vegetable has larger roots and smaller stems and leaves.

In the 1700s, German chemists found a way to make sugar from beetroot. Today, this method is used for a specific subtype of beet called beetroot, whose roots are much larger than edible beets and are white or beige in color. Sugar beet originated in what is now western Poland and was introduced to the United States in the late 19th century as part of the increase in sugar production in California. Other types of beetroot were brought to the United States much earlier, and historians believe that they were introduced by American colonists.

What's in the beetroot? Nutritional composition of root vegetables

Beetroot is a low-calorie food, rich in many nutrients. The following nutritional estimates from the United States Department of Agriculture (USDA) are based on a ½ cup of beetroot chips:

  • Calories: 35
  • Protein: 1 gram (g) (2% of daily intake, or DV)
  • Fat: 0 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram (4% DV)
  • Sugar: 6 grams
  • Iron: 0.4 milligrams (mg) (2.22% DV)
  • Sodium: 250 mg

Beetroot is also a source of beetroot. Betaine is an antioxidant, and its rich red roots are obvious. Beetroot is also an important source of manganese, folic acid and vitamin B2 . (2) Beetroot is also a source of potassium . The USDA guidelines for agriculture say that it supports bones and muscles and contains about 259 mg per half-cup serving, which means that they provide 5.5% of the DV.

What are the benefits of eating beetroot? A look at science

The health benefits of beetroot are extensive. Like most other plant foods, beetroot is rich in nutrients but low in calories. Their antioxidants also provide additional benefits, such as reducing the risk of cell damage.

Generally speaking, beetroot belongs to a class of vegetables and fruits that may help reduce the risk of chronic diseases, including type 2 diabetes, heart disease and dementia .

Antioxidants make the beetroot bright red. As a general rule of thumb, the more brightly colored plant foods you add to your diet, the more antioxidants you consume. Even beets contain beta-carotene, which is also contained in carrots, spinach and broccoli . Eating more antioxidants may help reduce the risk of certain cancers.

The potassium content of beetroot may also play an important role in blood pressure regulation. Although a small amount of sodium is necessary, too much sodium in the diet can increase blood pressure over time. Potassium helps to remove excess sodium from the blood through the urine.

How can drinking beetroot juice help reduce high blood pressure

In another study, Indian girls with anemia who drank beetroot juice found an increase in hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels.

Nonetheless, more research is needed to understand how supplemented beetroot affects human health.

Beetroot has a great reputation in history as an aphrodisiac. It is said that Aphrodite, the god of love in ancient Greece, ate beetroot to make himself more attractive.

Although eating beetroot alone will not make you more attractive, this myth may indeed stem from the nutrients in beetroot, which can make you feel better and may increase your libido. These include betaine, boron and tryptophan.

What types of beetroot can I eat?

The beetroot as we know it in the United States today is one of four types of beets called garden beets. Other types of beets include beets and beets used for livestock. (2)

But the variety does not stop there. The National Horticultural Association has identified five subtypes of garden beetroot, including:

  • Detroit Crimson These have the deepest red roots of all garden beets
  • Formanova This species grows in a cylindrical shape
  • Lutz Green Leaf is the largest of all types of garden beets
  • Chioggia These beets have red and white stripes on the roots
  • Golden beetroot is carrot-colored

Is beetroot good for weight loss?

Some people tout beet supplements as exercise performance enhancers, and increased exercise can play a role in your overall weight loss efforts. But know that beet supplements alone will not help you lose weight. The core of the potential weight loss benefits of vegetables is the nutrient density of the plant: it provides fiber, antioxidants and vitamins, and it is still low in calories.

Can diabetics eat beetroot?

Yes-beets are a good food choice, especially for people with type 2 diabetes. In addition to its nutrient density, an antioxidant called lipoic acid is of particular interest to diabetes because it may help repair damaged nerves.

Can beetroot "detoxify" the body? If so, how does it work?

Due to the nutritional value of beetroot, there are rumors on the Internet that they can detoxify the liver. This statement is usually related to beet juice because it is easy to drink in large quantities during the detoxification process .

It can be said that the idea of detoxification and other types of liver detoxification methods is to remove accumulated toxins and give your liver a new look. Some people say that detoxification can help you perform liver function more effectively. But the fact is that there is no clinical evidence that beetroot can detoxify the body—and there is not enough conclusive evidence that any type of liver detoxification works well.

Tips for selecting and storing beetroot

The best whole beetroot root has no bruises and blemishes. If you are looking for beets with a more tender texture, choose medium-sized beets. Larger versions tend to be stronger and may be more difficult to cut.

Beets can be stored in the refrigerator for up to a week until you are ready to use them. They can also be chopped and frozen, canned or pickled. Some people also like to eat leaves and stems. Whether you plan to eat beets or not, make sure you still have vegetables when you buy beets-they indicate the freshness of the plant and help maintain the freshness of the roots.

How to eat and cook beetroot, and ideas for beetroot recipes

Like other root vegetables, beets are widely used in cooking. Both the leaves and roots can be roasted or fried. Alternatively, you can slice the roots and eat them fresh as a snack or add them to salads. Another method is to puree the cooked roots to make hummus or to use as a basis for baking. You can add beets to your favorite smoothie for extra stimulation).

Consider the following recipe to make your own beetroot:

  • Strawberry Beet Salad
  • Vegan Packaged Hummus
  • Beet Turmeric Mango Smoothie
  • Pancakes and waffles

Beet juice and supplements can also be purchased at natural food stores. However, by eating whole foods, you are more likely to get the full benefits of beetroot.

Are there other uses for beetroot?

Beetroot has been popular in the sports world as a possible way to help improve athletic performance . It is said that beet juice and beetroot supplements can help you dilate blood vessels during exercise, thereby providing more nutrients and oxygen to your muscles, so you can exercise for longer. However, whether this will really help relieve muscle fatigue is still inconclusive. Beets are more likely to help casual exercisers than bodybuilders or other high endurance athletes. Nevertheless, many athletes, including Olympians, swear by it.

Food manufacturers also use beets to add red to certain foods, such as baked goods. This does not mean that the food in question is healthier. It is important to look at the food as a whole and read the ingredient labels carefully.

Side effects and health risks of beetroot

One of the most common side effects of beets—especially juices and supplements—is that they make your urine pink or red. This is just a sequelae of the pigment in beets, so don't worry. Although potassium is an essential mineral for maintaining blood pressure and helping prevent heart disease, it can become a problem if you have kidney disease-your doctor may recommend that you avoid beets because of their high potassium content. This is because damaged kidneys cannot absorb potassium properly, and the overall level of this nutrient may be too high. Elevated potassium levels in kidney disease can cause heart attacks.

In addition, although beet allergy is rare, it does happen to some people. Symptoms of beet allergy may include stomach cramps, diarrhea, vomiting, and hives . Allergic reactions have also been reported.

Frequently asked questions and answers about beetroot

Q: Can I eat beetroot for my health condition?

Answer: Beetroot is a healthy and powerful plant. If you do not have any chronic health problems or are allergic and sensitive to plants, you can safely consume sugar beets in moderation. Despite the high sugar content, most people with diabetes can safely consume beets-make sure to pair beets with low-carb foods, such as salad greens. If you have kidney disease, you may not be able to eat beetroot because of their high potassium content.

Q: Will eating beetroot cause blood sugar spikes?

Answer: Beetroot contains natural sugars, but they usually do not cause the sugar increase that diabetics need to pay attention to. This is due in part to the fiber content, which can help your body digest beetroot more slowly.

Q: How much beetroot juice or supplements should I take to exercise?

A: Although there are no official guidelines yet, the general recommendation is to drink up to 2 glasses of beetroot juice a few hours before exercise to potentially improve your athletic performance.

Q: Will eating beetroot increase my libido?

Answer: It is unlikely. Although sugar beet has historically been considered an aphrodisiac, clinical studies do not support this claim.

Q: What is healthier: beetroot root, beetroot supplement or beetroot juice?

A: Although all foods provide nutritional benefits, it is best to eat whole foods as much as possible-beets are no exception. You can drink juice or take supplements while running, but be sure to include beetroot and leaves in some meals.

Q: Is beetroot edible?

Answer: Yes, you can eat raw beets. However, they need to be peeled and sliced ​​first. (5) Raw beets can be eaten as they are or with seasonings. Or, you can add raw beets to salads for a sweet crunch. The beets can even spiral!

Question: Does beetroot have a detoxification effect on the body?

Answer: Beet is a good source of antioxidants and nutrients. It can help you stay healthy while eating beet in moderation and a balanced diet rich in other vegetables. (5,6,9,11) But there is no evidence that beets can detox your body in any way. The best way to eliminate body toxins from harmful substances is to abstain from these substances and behaviors-including excessive drinking and processed foods .

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