Beetroot, famously known as Chukandar in South Asian countries, is a root vegetable with many benefits. It is known for having a vibrant color and an earthy flavor. Beetroot is grown in many countries across the world and is a versatile vegetable. It can be used in curries, pickles, salads, and juices. Its use depends on the culture, as some might also use it in soups, desserts, and other types of foods. They pack many essential nutrients, making them a great addition to your diet.
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Beetroot (Chukandar) Nutritional Profile
A cup or 136 grams of raw beetroot contains about 58 calories with only 0.2g of fat, making it a low-calorie vegetable. It also contains:
- Total Carbohydrates: 13g
- Dietary fiber 3.6g
- Sodium 106g
- Sugar 9g
- Protein 2.2g
- Cholesterol 0mg
- Vitamin C 11% of daily value
- Iron 6% of daily value
- Vitamin B6 5% of daily value
- Magnesium 7% of daily value
- Calcium 2% of daily value
As beetroot is rich in nutrients with a minimal number of calories, a nutritionist recommend increasing its intake if you are watching weight. Moreover, as it has notable science-backed benefits, you should consider having it as a part of a balanced diet.
Chukandar Benefits
1. Helps with blood pressure
Beetroot can effectively lower your blood pressure, making it beneficial for your heart. Some studies suggest that it can lower high blood pressure. Other research suggests that beetroot juice can help reduce both systolic and diastolic blood pressure. Beetroots contain high amounts of nitrates that convert into nitric oxide. It decreases blood pressure levels by dilating your blood vessels. It also contains folate, which lowers blood pressure and improves heart health. It is best to take raw beets and take them long-term to see their effects on blood pressure.
Fights inflammation
Beetroot can help combat inflammation in your body as it contains betalains, a pigment that contains anti-inflammatory effects. Research suggests that people who drank beetroot juice for two weeks showed improvement in inflammatory markers. It may also reduce chronic inflammation that may happen due to certain diseases like osteoarthritis. While there is some research on the anti-inflammatory properties, more research can help fight inflammation. Nonetheless, beetroot can help reduce swelling in your body.
Improves digestive health
Beetroot is a potent source of dietary fiber and can enhance digestive health. The dietary fiber in beetroots adds bulk to your stools and regulates your bowel movements. It can help prevent digestive diseases like constipation and inflammatory bowel disease (IBS). Fiber also helps maintain healthy gut bacteria and benefits your gut health. Intake of fiber also reduces the risk of serious diseases like colon and heart disease.
Contains some anti-cancer properties
Beetroot is shown to have anti-cancer properties as it contains betaine, rutin, ferulic acid, and other essential compounds. Studies suggest that these compounds can reduce the risk of some types of cancer, like breast, stomach, and lung cancer. Additionally, high betaine levels may also reduce the risk of getting cancer.
Enhances exercise capacity
If you are an athlete, beetroot is the perfect food for you! Beetroot is known to improve energy levels as it has high levels of nitrate. It boosts your stamina and makes you less tired. It also makes your cardiorespiratory activity better during workouts. It also stimulates the growth of red blood cells and allows you to continue your exercise for longer. It also amplifies your performance in cycling and increases your oxygen consumption. All in all, beetroot can significantly improve athletic performance, but it is best to talk to your nutritionist before using it for this purpose.
Helpful for brain health
As you get older, your cognitive function declines due to lower blood circulation to the brain. It can also result in neurogenerative diseases like dementia and Alzheimer’s disease. Beetroot improves blood circulation to your brain and prevents damage to your cognitive ability. They enhance the circulation to the front lobe, which is responsible for decision-making and thinking. Additionally, beetroot’s high folate content further supports brain health by aiding in the production of neurotransmitters and reducing the risk of cognitive decline.
Promotes skin health
Beetroot has numerous benefits for your skin. Adding them to your diet provides you with loads of Vitamin C, preventing damage to your skin and boosting collagen production. Beetroot can also prevent cell damage from oxidative stress and make you look younger. This super vegetable also helps lower inflammation in the skin due to its anti-inflammatory agents. The variety of antioxidants and vitamins in beetroot can prevent signs of aging, giving you a radiant glow.
Supports liver health
If you’re worried about your liver health, try beet juice! Beetroot juice may lower fatty deposits in your liver and prevent fatty liver disease. Additionally, the compounds in beetroot help remove toxins from your liver and help with detoxification. It also reduces oxidative stress in the body and can boost liver health.
Chukandar Side Effects
Beetroot side effects include:
Red urine and stools
Beetroot has a strong, deep red color and can sometimes cause beeturia. It is a benign condition that causes red urine and stools. You can mistake it for blood and worry unnecessarily, so it is important to know this information. If you face this and eat beetroots, eliminating them from your diet can alleviate the condition.
Allergies
Beetroot is a generally safe vegetable, but in rare cases, some people may be allergic to it and should avoid it. It can cause rashes, hives, and, in worse cases, anaphylaxis shock. If you feel any adverse symptoms after consuming beetroot, you should check if you are allergic.
High oxalate levels
Beetroots are high in oxalates, which are natural compounds that increase the risk of kidney stones. It is vital to consume it moderately, especially if you have kidney stones. Oxalates may also interfere with micronutrient absorption. However, leaves are higher in oxalates than the root itself.
Blood pressure medications
While beetroot may be a fantastic food to lower blood pressure, if you take a blood pressure medicine, it may amplify the effect. It is best to monitor your beetroot intake if you take such medications.
Ways To Use Beetroot
Due to its versatility, beetroot can be used in many ways, and people from different parts of the world may eat it according to their preferences.
Beetroot juice
Beetroot juice is a detoxifying and nutritious drink that can give you a refreshing pick-me-up during the day. You can also add other fruits like carrots, ginger, or apple, which pairs well with beetroot and also multiplies its benefits. In Pakistan, a special probiotic drink known as kanji is also made by fermenting beetroot and carrots in water. It is a probiotic drink that can be beneficial for your health.
Salads
If you want to add a sweet and earthy flavor to your salads, beetroot is the one for you. It also gives your salad a color pop, making it look more aesthetic. As it is low in calories, it may also be useful if you are watching your weight.
Pickles
You can add a tangy twist to your food by picking beetroot. You can enjoy them as a complementary dish or add them to your salads.
Beetroot soup or stew
Soup lovers should try beetroot soup. Beetroot soup is famous in Europe for its rich color and flavor depth. Adding beetroot to vegetable stews can enhance flavor and increase the nutritional profile of your meal.
Beetroot curry
Beetroot curry is popular in Sri Lanka and India. It is usually served with rice. It is a highly nutritious and delicious dish.
Beetroot desserts
As people are exploring more ways of replacing sugar, many vegetable-based desserts have emerged. Do you know that you can make brownies, muffins, and cakes from them? They add natural sweetness to your dishes and can healthily satisfy your sweet tooth.
Conclusion
Beetroot, or chukandar, is a root vegetable celebrated for its vibrant color, earthy flavor, and impressive health benefits. Its rich nutritional profile, packed with essential vitamins, minerals, and antioxidants, makes it a versatile and valuable addition to various dishes, from salads and soups to pickles and desserts.
Beetroot’s ability to regulate blood pressure is notable, thanks to its high nitrate content, which converts to nitric oxide, aiding blood vessel dilation and improving blood flow. Its anti-inflammatory properties, supported by betalains, help combat chronic inflammation, while its high fiber content promotes digestive health.
For athletes, beetroot juice can enhance endurance and reduce fatigue. Its impact on brain health is significant, as it improves blood circulation to the brain, potentially slowing cognitive decline. The vegetable also offers benefits for skin health, liver support, and even cancer prevention.
However, be mindful of potential side effects such as beeturia (red urine and stools). It also has high oxalate content, which can increase the risk of kidney stones and possible allergic reactions. Individuals on blood pressure medication should monitor their intake to avoid hypotensive effects.
Incorporating beetroot into your diet can be both enjoyable and beneficial. Beetroot offers a versatile and nutritious option that enhances meals and supports health, whether juiced, roasted, pickled, or used in various dishes.
Overall, beetroot is more than just a colorful addition to your plate; it is a nutritional powerhouse that can contribute to a healthier lifestyle. Embrace its benefits and let this remarkable vegetable help you achieve your health and wellness goals.
