Calories in Beetroot – Nutritional Facts & Health Benefits

Beetroot, with its earthy taste and vibrant appearance, is more than just a colourful addition to one’s meal plate. This underground root vegetable is a treasure filled with essential nutrients and boasts a unique range of health benefits. From promoting heart health to potentially boosting athletic performance, beetroot is quickly becoming a shining star in the world of functional foods. If one is just starting to explore the concept of healthy eating or a seasoned foodie, this deep red coloured root is worth getting to know!

Beetroot Nutrition Facts

Beetroot is packed with a powerful punch of essential nutrients, which makes it a valuable addition to any kind of meal. Here’s a breakdown of the nutrition value of beets:

1 small cup = 100g beetroot calories

Beetroot Calories

Beetroot is considered as an ideal addition to a meal for those watching their calorie intake. 1 small cup of beetroot, which is about 100 grams, possesses about 33.8kcal. This makes it a good weight management option. The fibre content is about 3.3g which helps one feel full for longer, curb cravings and prevent overeating

Whether boiled, roasted or even enjoyed raw, beetroot offers a variety of culinary uses without adding a significant calorie burden.

Health Benefits of Beetroots

Beetroots are often praised for their eye-catching crimson colour; however, it isn't just a source of culinary vibrancy. Below are a few reasons to incorporate beetroots into regular eating routine:

Supports Heart Health:

The increased blood flow due to beetroot's nitrates contributes to overall improved cardiovascular health. Lower blood pressure is also one of the potential benefits.

Promotes Digestive Health:

Beetroot is considered to be packed with fibre; thus, it can aid digestion by making sure things keep moving smoothly. Fiber also helps to promote the growth of beneficial gut bacteria, which contributes to a healthy digestive system.

Boosts Stamina and Athletic Performance:

Beetroot consists of nitrates, which is converted into nitric oxide by the body. This particular molecule plays a vital role in relaxing blood vessels, vasodilation and potentially improving blood flow across the body. This enhances the delivery of to the muscles, leading to improved athletic performance and increased stamina.

Source of Vital Nutrients:

Beetroot is an excellent source of essential vitamins and minerals, which includes folate, manganese and potassium. These nutrients play various roles in the body, contributing to overall health and well-being.

Acts as Anaemia Aid:

Beetroot is a great source of folate and iron, both important for red blood cell production. This can be beneficial for individuals prone to anaemia, a condition which is characterized by iron deficiency.

Powerhouse of Antioxidants:

Beetroots possess a unique group of antioxidants known as betalains. These compounds help combat cellular damage, which is caused by free radicals, potentially reducing the risk of chronic diseases like cancer.

Increases Hydration:

Beetroot boasts a high water content, which makes it a hydrating snack or addition to meals. This can be particularly beneficial during hot weather or for individuals who struggle to drink enough fluids.

Adverse Effects of Beetroot

Although beetroot offers a range of unique potential health benefits, it's essential to consider few possible drawbacks, especially for ones with health conditions:

Gastrointestinal Distress:

The high fibre content in beetroot can cause gas, stomach upset, or bloating in some individuals, particularly ones who are not accustomed to a high-fibre diet.

Kidney Stone:

Beetroot possesses oxalates, a compound that contributes to formation of kidney stones susceptible individuals. If one has a history of kidney stones, it is advisable to speak with a doctor before consuming large quantities of beetroot.

Red Urine and Stools:

Consuming beetroot can result in a harmless reaction called beeturia. It is a condition where one’s stools and urine turn pinkish or reddish.

Allergic Reactions:

While beetroot reactions are rare, some people may experience symptoms such as rash, itching or swelling. 

Conclusion:

The journey of Beetroot from being a humble vegetable to a health star is a testament to its various hidden health benefits. However, incorporating beetroot into a healthy diet is just one piece of the puzzle. It's important to maintain a balanced lifestyle with regular exercise and a focus on whole, unprocessed foods. Additionally, moderation in consumption and awareness of one’s personal health conditions are crucial when incorporating beetroot into the diet to maximize its benefits while minimizing any potential risks.

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in