Beetroot (Cooked, Boiled, Drained)
Beetroot, also known as beets, is a vibrant and nutritious root vegetable that is often praised for its rich color and health benefits. When cooked, boiled, and drained, beetroot retains a variety of essential nutrients that contribute to a healthy diet. This humble vegetable is not only a versatile ingredient in salads, juices, and soups but also a source of several vital vitamins and minerals. Below is the nutritional breakdown of cooked, boiled, and drained beetroot:
Nutritional Information (per 100g):
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Energy: 44 kcal
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Protein: 1.68 g
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Total Fat: 0.18 g
- Saturated Fat: 0.028 g
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Carbohydrates: 9.96 g
- Sugar: 7.96 g
- Fiber: 2.0 g
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Minerals:
- Calcium: 16 mg
- Iron: 0.79 mg
- Magnesium: 23 mg
- Phosphorus: 38 mg
- Potassium: 305 mg
- Sodium: 77 mg
- Zinc: 0.35 mg
- Copper: 0.074 mcg
- Manganese: 0.326 mg
- Selenium: 0.7 mcg
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Vitamins:
- Vitamin C: 3.6 mg
- Thiamine (B1): 0.027 mg
- Riboflavin (B2): 0.04 mg
- Niacin (B3): 0.331 mg
- Vitamin B6: 0.067 mg
- Folate: 80.0 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 2.0 mcg
- Vitamin E: 0.04 mg
- Vitamin D2: 0.0 mcg
Health Benefits of Beetroot:
Beetroot is a powerhouse of nutrients. It is particularly known for its high content of folate, which is essential for red blood cell formation and proper cell function. Beets also contain fiber, which aids in digestion and promotes a healthy gut. The potassium in beets helps in maintaining proper muscle function and regulating blood pressure, making it beneficial for heart health.
Moreover, beetroot’s antioxidant properties, particularly from its betalains (the pigments responsible for its deep red color), may help reduce inflammation and oxidative stress. This makes it an excellent choice for individuals seeking to support overall health and well-being.
Ideal for:
- Those looking to improve heart health, thanks to the potassium and magnesium content.
- Vegetarians and vegans, as it provides a plant-based source of folate and iron.
- People seeking a low-calorie, nutrient-dense addition to their meals.
Allergen Information:
Beetroot is free from common allergens such as gluten, dairy, eggs, nuts, and soy, making it a safe option for most dietary preferences and restrictions. However, as with any food, it’s important to ensure that individuals with specific allergies or sensitivities check for possible cross-contamination.
Dietary Preferences:
Beetroot is suitable for a variety of dietary preferences, including:
- Vegan and Vegetarian: Naturally plant-based.
- Gluten-Free: Does not contain gluten.
- Low-Calorie: An excellent addition to a calorie-conscious diet.
- Heart-Healthy: Beneficial for cardiovascular health due to its potassium and magnesium content.
Cooking Tips:
Beetroot can be enjoyed in many formsโboiled, roasted, or even raw. To make the most of its natural sweetness and earthiness, try roasting beets to enhance their flavor, or simply boil and add them to salads or smoothies for an easy, nutritious boost.
Whether you’re incorporating beetroot into a hearty vegetable soup or enjoying it as a simple side dish, this vibrant vegetable will add color, flavor, and a wealth of nutrients to your meals.
Conclusion:
Beetroot is an incredibly nutritious vegetable that can be easily added to a variety of dishes. Rich in fiber, vitamins, and minerals, it offers numerous health benefits, especially for heart health and digestion. With its mild flavor and versatile nature, cooked, boiled, and drained beetroot is an excellent addition to a balanced diet, perfect for anyone looking to enhance their meals with a touch of natural goodness.
