Beetroot is a unique vegetable with a huge amount of nutrients and vitamins. In ancient times, beet tops and root vegetables were not only eaten, but also used as a medicine. When cooking dishes based on this vegetable, housewives think little about which vitamin in beets is contained in more and which is less. Meanwhile, beets are very useful for the body, have a rich composition and high nutritional value. We will tell you more about this in our article.
Beets: Vitamin Composition
Beetroot contains a whole list of healthy vitamins and minerals. The root vegetables and beet tops contain vitamins:
- A - located mainly in the leaves of the plant in an amount of 2 ΞΌg, which is 0.2% of the daily norm;
- provitamin A (beta-carotene) - 0.01 mg or 0.2% of the norm per day;
- B1 - thiamine in beets is contained in an amount of 0.02 mg and covers 1.3% of the daily value.
- B2 - 0.04 mg or 2.2% of the norm;
- B5 - this vitamin in beets is contained in an amount of 0.12 mg or 2.4%;
- B6 - 0.07 mg or 3.5% of the daily value;
- B9 - 13 mg or 3.3% of the norm per day;
- C - 10 mg or 11.1% of the norm;
- E - 0.1 mg or 0.7% of the daily norm;
- PP - 0.4 mg or 2% of the daily norm.
From the data presented, it is easy to guess how beets are rich in vitamin. In quantitative terms, the vegetable contains the most vitamin B9 (13 mg), and in percentage - vitamin C, which covers 11.1% of the daily need for it.
The mineral composition of beets
Beets contain a large number of micro and macro elements, which have an exceptionally positive effect on the body.
The quantitative and percentage composition of macronutrients:
- potassium - 228 mg or 11.5% of the daily norm;
- calcium - 37 mg or 3.7%;
- magnesium - 22 mg or 5.5%;
- sodium - 46 mg or 3.5%;
- sulfur - 7 mg or 0.7%;
- phosphorus - 43 mg or 5.4%;
- chlorine - 43 mg or 1.9%.
In the list of macronutrients contained in beets, potassium is in the lead, due to which the regulation of water, acid or electrolyte balance occurs, pressure normalizes, etc.
The quantitative and percentage composition of trace elements:
- iron - 1.4 mcg or 7.8% of the daily norm;
- iodine - 7 mcg or 4.7%;
- cobalt - 2 mcg or 20%;
- Manganese - 0.66 mcg or 33%;
- copper - 140 mcg or 14%;
- fluorine - 20 mcg or 0.5%;
- chromium - 20 mcg or 40%
- zinc - 0.43 mcg or 3.6%.
Which vitamin in beets is found in the greatest quantity is already known. This is vitamin C, which is responsible for the normal functioning of the immune system and contributes to the complete absorption of iron in the body. But among other things, beetroot contains a lot of minerals. Vitamins and microelements closely interact here with each other. So, for example, cobalt, which is contained in the vegetable in an amount of 20% of the daily norm, participates in the synthesis of vitamin B12.
Nutritional value and calorie content
Beetroot refers to vegetables with extremely low calories. 100 grams of this useful product contains only 42 kcal. However, the nutritional value of beets is considered high mainly due to dietary fiber. Their roots contain 2.5 grams, which is 12.5% ββof the daily norm.
The rest of the nutritional value of beets is as follows:
- proteins - in an amount of 1.5 g, which is 1.83% of the daily norm;
- fats - 0.1 g or 0.15% of the established daily allowance;
- carbohydrates - 8.8 g or 6.88% of the norm per day.
86% of the vegetable consists of water (86 g per 100 g of product), which is 3.36% of the norm. We can say with confidence that this is a product useful for the body with the most balanced composition.
The benefits of beets for the body
Each of the vitamins contained in beets, the body brings invaluable benefits. Moreover, it is recommended to eat not only root vegetables, but also fresh tops.
The benefits of beets for the body are as follows:
- Normalizes the functioning of the nervous system.
- Thanks to vitamin B5, the condition of the skin and mucous membranes improves.
- The immune system is stabilized, which is facilitated by vitamin C. As a result of its deficiency, the gums become loose and bleed, and nosebleeds often occur due to fragility of blood capillaries. With the regular use of root vegetables, these problems can be avoided. Now itβs clear which vitamin in beets helps to get sick less.
- The work of the endocrine system and the thyroid gland is normalized due to the high iodine content (slightly less than in seaweed).
- Improves intestinal function due to the high content of dietary fiber.
- Stabilizes the work of the circulatory system, increases the elasticity of blood vessels.
- Promotes an increase in hemoglobin in the blood.
- It is a diuretic, helps cleanse the liver and kidneys of toxins.
- Antioxidants in beets help fight cancer cells.
- The biologically active substance betaine is involved in the regulation of fat metabolism and contributes to weight loss. It enhances the physical endurance of the body.
Beets are equally beneficial for men, women and children. This vegetable must be present in the diet of every person daily.
Boiled Beets: Vitamins and Minerals
Few people prefer to eat beets raw. As a rule, root vegetables are first boiled, and then salads, vinaigrettes and other dishes are prepared from them. Minerals and vitamins in boiled beets are preserved in the same composition, but their numerical value decreases slightly during heat treatment. To preserve their maximum amount during cooking, it is recommended to lower the peeled vegetable only in boiling water. The approximate heat treatment time is 45 minutes. In addition, beets can be baked in foil in the oven.
Boiled beets are useful for constipation, digestive disorders, liver and kidney diseases. It has a laxative and diuretic effect.
The benefits of beet juice for the body
Great benefits to the body can bring regular use of beetroot juice. Thanks to this tonic drink, the thyroid gland normalizes, intestinal functions stabilize, and hemoglobin rises. Beet juice prevents the formation of blood clots, reduces bleeding gums and increases immunity. It can be drunk with insomnia and depression.
Freshly squeezed beet juice before use is recommended to be refrigerated for 2 hours. Until the body is completely used, it should be drunk in diluted form with carrot or apple juice. It will be useful here to recall which vitamin in beets is contained in greater quantities. So, in apple-beetroot and carrot-beetroot juice its concentration will be even higher. Gradually, the dose can be increased to 1 Β½ cup per day.
Contraindications to the use of beets
Despite all the beneficial properties of beets, there are contraindications to its use. For example, coarse dietary fiber from a raw vegetable can cause intestinal irritation. Do not abuse beets and hypotensives, as the substances contained in root crops lower blood pressure. In children, beets, the composition of which includes biological pigments anthocyanins, which give vegetables red, purple and lilac shades, often cause allergic reactions to the skin. Diabetics beets may be contraindicated due to the high content of sucrose.