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Beetroot (Chukandar): Nutrition, Benefits, Side Effects, and Recipes

Beetroot, known scientifically as Beta vulgaris, is a vibrant root vegetable that belongs to the Chenopodiaceae family. Commonly referred to as Chukandar in various parts of the world, this nutrient-dense vegetable is celebrated for its strikingly deep red colour and numerous health benefits. In this article, we will delve into the nutritional profile, health advantages, possible side effects, and some delicious recipes involving beetroot.

Nutrition Profile of Beetroot

Beetroot is low in calories but rich in essential nutrients. A 100-gram serving of raw beetroot generally contains:

• Calories: 43
• Protein: 1.6 g
• Fat: 0.2 g
• Carbohydrates: 9.6 g
• Dietary Fibre: 2.2 g
• Sugars: 6.8 g
• Vitamins: A, B6, C, and folate
• Minerals: Potassium, manganese, magnesium, phosphorus, and iron

Beetroot is also renowned for its high nitrate content, which is converted into nitric oxide in the body, a compound that plays a key role in vascular health.

Health Benefits of Beetroot

1. Improved Blood Pressure: The high levels of dietary nitrates found in beetroot can help lower blood pressure by relaxing and dilating blood vessels. Regular consumption may contribute to cardiovascular health.

2. Enhanced Athletic Performance: The nitrates in beetroot may improve endurance and exercise performance. Many athletes consume beetroot juice prior to workouts to gain an edge in stamina.

3. Rich in Antioxidants: Beetroot is packed with antioxidants, including betalains, which may help combat oxidative stress and reduce the risk of chronic diseases.

4. Liver Health: Beetroot supports liver function by promoting detoxification and improving overall liver health through its high betaine content.

5. Anti-Inflammatory Properties: The anti-inflammatory compounds present in beetroot may aid in reducing inflammation, which is linked to various health issues, including heart disease and arthritis.

6. Improved Digestion: The fibre content in beetroot promotes digestive health by aiding bowel regularity and preventing constipation.

7. Brain Health: The consumption of beetroot may enhance cognitive function due to increased blood flow to the brain, which is vital for maintaining mental acuity.

Side Effects of Beetroot

While beetroot is generally safe to consume, some individuals may experience side effects, particularly when consumed in excessive amounts:

• Beeturia: Some people may notice red or pink urine or stools after eating beetroot, a harmless condition known as beeturia.
• Gastrointestinal Issues: High fibre content can lead to gas, bloating, or an upset stomach in sensitive individuals.
• Kidney Stones: Beetroot contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals.

It is advisable for people with a history of kidney stones or certain medical conditions to consult a healthcare professional before making significant changes to their diet involving beetroot.

Delicious Beetroot Recipes

Here are a few easy and healthy recipes that incorporate beetroot, making it a delightful addition to any meal:

1. Beetroot Salad with Feta

   • Ingredients: 2 medium beetroots (cooked and diced), 100g feta cheese, 1 handful of arugula, a handful of walnuts, olive oil, balsamic vinegar, salt, and pepper.
   • Method: In a bowl, mix the diced beetroot, arugula, and walnuts. Crumble feta on top, drizzle with olive oil and balsamic vinegar, and season with salt and pepper. Toss gently and serve.

2. Beetroot Hummus

   • Ingredients: 1 can of chickpeas (drained), 1 medium roasted beetroot, 2 tbsp tahini, 2 tbsp lemon juice, 1 garlic clove, salt to taste, and olive oil.
   • Method: Blend all ingredients in a food processor until smooth. Serve as a dip with pita bread or fresh vegetables.
3. Beetroot Soup (Borscht)
   • Ingredients: 3 medium beetroots (peeled and grated), 1 onion (chopped), 1 carrot (grated), 2 garlic cloves (minced), 1 litre vegetable broth, and a dollop of sour cream to serve.
   • Method: In a pot, sauté onion and garlic until soft. Add grated beetroot and carrot, and cook for a few minutes. Pour in vegetable broth and simmer for about 20 minutes. Blend until smooth, season to taste, and serve warm with a dollop of sour cream.

Conclusion

Beetroot, or Chukandar, is not only colourful and versatile but also offers a plethora of health benefits. From improving cardiovascular health to enhancing athletic performance, this root vegetable can be a valuable addition to your diet. With its low calorie count and high nutrient profile, incorporating beetroot into your meals may just be the delicious health boost you need. Enjoy experimenting with the recipes and savour the natural flavours while reaping the health rewards!

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