Beetroots — Nutrients, Health Benefits, And Shopping Tips

Beetroots photo

Listonic Team

September 4, 2024

Beetroots are vibrant vegetables known for their health benefits and culinary versatility. Explore the nutrients they provide, how to choose and store them, and cooking tips to maximize their earthy flavor.

Nutrients

Check the detailed nutritional values of beetroots, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 43 kcal

Nutrients per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber3 g10.71%
Sugars7 g14%
Glycemic Index61 -
Protein2 g4%
Sodium78 mg3.39%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Beets are a good source of folate and cooked beet greens are high in vitamin A (beta-carotene) and vitamin C, and are a good source of riboflavin and magnesium.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Key takeaways

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Select firm, smooth beetroots. Smaller beets are generally sweeter and more tender.
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Beetroot juice can improve athletic performance due to its nitrate content.
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Store beetroots in the refrigerator in a perforated plastic bag, where they will stay fresh for 1-2 weeks. For extended storage, consider pickling or cooking them before freezing in an airtight container or freezer bag for up to 8-12 months.

Health benefits

Learn how beetroots can enhance your diet, promoting a healthier lifestyle and boosting your vitality.
  • Rich in antioxidants such as betalains, which help protect the body from free radicals and reduce inflammation.
  • Supports cardiovascular health by improving blood flow and lowering blood pressure due to their nitrate content.
  • Promotes digestive health with their high fiber content, helping to maintain regular bowel movements.
  • Contains essential vitamins and minerals such as folate, Vitamin C, potassium, and iron, which support overall health and well-being.

Health risks

Explore the potential health risks and concerns associated with beetroots.
  • High oxalate content which can contribute to the formation of kidney stones in susceptible individuals.
  • Potential for beeturia where urine and stool may turn red or pink, which is harmless but can be alarming if unexpected.
  • Interaction with medications particularly blood pressure medications, as beetroots can lower blood pressure significantly.
  • Gastrointestinal discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
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How to choose beetroots

Beetroots that are firm and smooth with a deep, vivid color are desirable. They should feel heavy for their size, a sign they retain their natural juices. Smaller beetroots tend to be sweeter and more tender.

Do not select beetroots that are soft or show visible blemishes and bruises, indicators they are past their peak. Dehydrated, shriveled, or flabby beetroots will lack flavor and texture.

How to choose beetroots

How to store beetroots

Fresh beetroots should be kept in the refrigerator, ideally in the crisper drawer. Removing the greens and storing them separately can help prolong their freshness. When stored correctly, beetroots can remain good for 1-2 weeks.

To prevent rotting, it's essential to keep beetroots dry. Avoid using sealed plastic bags, as they can trap moisture and cause spoilage. Additionally, keeping them away from fruits that produce ethylene will help avoid early ripening.

✅ Extra Tip

Wrap beetroots in a dry paper towel before placing them in the crisper drawer to absorb any excess moisture and keep them fresh longer.

How long do they last?

Beetroots can last for 1-2 weeks in the refrigerator. For longer storage, they can be pickled or cooked and then frozen for up to 8-12 months. Keep them in a perforated plastic bag to maintain freshness in the refrigerator.

What to do with leftovers?

Leftover beetroots can be used in many colorful and nutritious dishes. Roast them and add to salads for a sweet, earthy flavor, or blend them into a smoothie with fruits and yogurt for a vibrant drink.

Beetroots can also be pureed into a beet soup or borscht, where their deep color and flavor shine. If you have a lot of beetroots, consider pickling them for a tangy snack or side dish. They can also be sliced thin and baked into beet chips for a healthy snack. Beetroots are excellent in grain bowls or as a topping for pizzas and flatbreads. For a sweet twist, try using beetroot puree in baking, such as adding it to chocolate cake or brownies, where it adds moisture and a subtle earthy flavor.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How beetroots support specific health conditions

Beetroots are rich in nitrates, which support heart health by improving blood circulation and lowering blood pressure. Their high fiber content promotes digestive health, aiding in regular bowel movements. Beetroots also contain antioxidants, such as betalains, which may reduce inflammation and support liver health. Additionally, beetroots are a good source of folate, which supports brain function and contributes to healthy cell development, particularly important for pregnant women.

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