Beetroot is a root vegetable that is loved by many people around the world. What helped increase its popularity, especially in recent times, is its importance in enhancing the functioning of the immune system and maintaining the health of the body. Which made beetroot get its place on the list of superfoods around the world. So, through this article, we will get to know you Benefits of beetroot juice And how to prepare it at home.

beetroot

The importance of beetroot is that it is a rich source of antioxidants and vitamin C, and it also contains low levels of fat.

Both leaves and roots can be eaten, because its dark green leaves are a rich source of calcium, iron, and vitamin A.

It can also be eaten raw or cooked (but it is best to eat it raw to get the full nutrients).

Beetroot nutritional value

Beetroot or beetroot juice contains many essential minerals, vitamins, antioxidants, and betalains that benefit human health.

As each 100 gm of beetroot contains:

• Calories: 43 calories
• Fat: about 0.2 g
• Potassium: about 325 mg
• Sodium: 78 mg
• Protein: 1.6 g
• Carbohydrates: 10 g

Beetroot also contains:

• Folic acid: Which promotes the health of cells and DNA.
• Vitamin B6: Which helps produce red blood cells, and boosts metabolism.
• Phosphorus: Which is an important element for healthy teeth, bones, and repairing damaged cells.
• Copper: Which helps in collagen production, maintaining bone health, and blood vessels.
• Zinc: Which helps in the process of wound healing, stimulates the natural growth process, and supports the functions of the immune system.

Beetroot juice

One of the benefits of beetroot juice is that one cup of it can provide the body with all vitamins and minerals in a concentrated form. If the drink is thick, you can thin it out by adding a little water.

But when preparing the juice, do not remove the pulp, as it contains all the dietary fiber. It is also better to mix it with any other fruits when preparing it, such as beetroot and carrot juice, beetroot and orange juice, pineapple, and papaya, because it contains oxalic acid.

In order to get the benefits of beetroot juice, it is preferable to drink a cup of fresh beetroot juice (200 ml) early in the morning or about an hour before breakfast.

Benefits of beetroot juice

Beetroot juice has many health benefits, such as:

1. Reducing high blood pressure

Beetroot contains nitrate compounds, which in turn help increase nitric oxide present in blood vessels, allowing more oxygen to flow to the brain, heart, and muscles, thus lowering systolic and diastolic blood pressure. So eating beetroot juice (200 ml) daily may help lower blood pressure, as researchers have found.

2. Benefits of beetroot juice for pregnant women

One of the studies indicated that one of the benefits of beets is that it contains dietary nitrates and folic acid (vitamin B9), which helps the normal growth of tissues, supporting cell functions, improving the functions of the blood vessels of the uterus, and increasing fetal growth. So it may be good for pregnant women to add it to their diet.

Notice: Pregnant women should consult their doctor before adding beetroot to their diet.

3. Skin health

Beetroot contains vitamin C, which helps remove blemishes and even skin tone.

4. Support physical performance

A study in 2012 concluded that drinking beetroot juice at a rate of two cups per day may help increase plasma nitrate levels, which supports physical performance.

5. Heart health

A study in 2015 concluded that plasma nitrate also has benefits in strengthening the heart muscles, especially for people with heart failure, as muscle strength increased by 13% after two hours of drinking beetroot juice.

6. Prevention of dementia

Studies have shown that one of the benefits of beetroot juice is that it may help increase blood flow to the brain, which reduces the risk of dementia and cognitive decline.

7. Maintain a healthy weight

Beet juice contains very few calories and almost no fat. So getting a beetroot juice drink in the morning is a good option, since it is a rich source of vitamins and minerals in order to get nutrients, and more energy to start your day.

8. Nerve and muscle health

Beets are a rich source of potassium, which helps improve nerve and muscle function. Too low potassium levels in the body may lead to weakness, muscle spasm, and irregular heartbeat.

9. Benefits of beetroot juice for the liver

Betaine, a modified amino acid with antioxidant properties, Vitamin A, Vitamin B6, and Iron support liver health. This is by protecting the liver from infections and reducing or reducing toxins and fatty deposits in the liver, which may result in fatty liver disease.

10. Lower cholesterol

One of the benefits of beetroot juice is also that it may reduce the level of harmful cholesterol and triglycerides, and increase the levels of beneficial cholesterol, according to a laboratory study conducted on mice in 2011. It may also reduce oxidative stress on the liver. So it is good to add it to your diet.

11. Benefits of beetroot juice to treat anemia

Beetroot is a rich source of iron, which helps red blood cells transport oxygen throughout the body. As the low levels of iron in the body may lead to some people suffering from anemia (anemia), the most prominent symptoms of which are fatigue, headache, shortness of breath, and a rapid heartbeat.

The benefits of beetroot on an empty stomach

Drinking a cup of fresh beetroot juice (about 200 ml) early in the morning or an hour before breakfast helps the body to benefit from the nutritional values ​​of beetroot.

Where beetroot plays an important role in increasing the flow of oxygen in various parts of the body, which makes you start your day feeling energetic and energetic.

How to make beetroot juice

To benefit from the amazing benefits of beetroot juice, you can prepare a cup of beetroot juice at home and enjoy drinking this delicious drink in just five minutes, using the juicer or food blender.

the components:

• 2 medium sized beets
• 1/4 cup of water (60 ml)
• 1 apple or any of the other healthy fruits or ingredients such as apple, carrot, orange, mint, basil, ginger, and honey (optional)

How to prepare:

1. Beet heads are cut before washing well
2. It is best to leave the beetroot skins intact in order to obtain additional nutrients.
3. Cut the beets into small pieces and add them to the blender one by one.
4. Water is added to help soften the beetroot.
5. Add apple pieces or any other healthy ingredients according to your choice
6. Mix until the mixture becomes smooth.
7. Remove the pulp and any large pieces left in the juice using a cheesecloth or a mesh strainer.

Now you can drink a cup of beetroot juice immediately, or put it in the fridge for about 30 minutes to get a cold drink.

The effects of beetroot juice

Drinking or eating beetroot juice is generally considered safe. However, despite the benefits of beetroot juice, you should not overdo it. This is to avoid the following:

• Beets contain high levels of oxalate, which may lead to the formation of kidney stones.
• Drinking beetroot juice regularly may turn your urine and stool pink or purple due to its natural pigments. However, there is no need to worry, as it is a temporary color change.
• People with low blood pressure or taking medications that lower blood pressure should consult a doctor before adding beetroot or beetroot juice to their diet.