Nutritional Value of Beets

Beet, popularly known as beetroot or garden beet has lot of important health benefits. Beet has been cultivated since the second millennium BC, however, its popularity declined with the spread of spinach. Around the 19th century, it become a widely cultivated commercial crop and became the main source of sucrose extraction for producing table sugar. The nutritional value of beets can not only be derived from its root, but also its chard.

Nutritional Value of Red Beets
Red beets are favored over white beets for their juicy edible qualities and medicinal properties. Beets are a rich source of energy as they are full of nutrients and fiber. Following are some of the important nutritional value of beets.

Potassium: One cup of beet contains 518.50 mg of potassium. Potassium is essential for the normal functioning of the kidneys. It aids in muscle contraction and a good level of potassium will ensure that muscles do not weaken. A good level is also necessary to maintain the correct balance of water electrolytes inside the human body.

Iron: One cup of beet provides the body with 1.34 mg of iron. Iron is essential for maintaining smooth functionality of almost all body parts. The most common problem associated with iron deficiency is anemia. Beet juice is recommended to increase the blood count for anemic as well as for those who have lost a lot of blood due to accidents, mensuration, etc. The leaves of beet plant have much higher content of iron compared to spinach.

Manganese: Our body needs about 12 to 20 mg of manganese for normal bone development, and for production of thyroxine, which is the main hormone of the thyroid gland. It is useful to build protein such as nucleic acid. Manganese is a trace mineral concentrated mainly in the kidney, liver, pancreas, skin, muscles and bones. It helps in active absorption of biotin, vitamin B1 and vitamin C. One cup of beet adds 0.55 mg manganese in the body.

Magnesium: Magnesium is absorbed in the small intestines and excreted through the kidneys. It is essential for normal muscle and nerve function, and boosting the immune system. It is known to prevent hypertension, cardiovascular disease and diabetes. A proper level of magnesium is needed to ensure a healthy regulation of blood sugar levels and blood pressure. One can get 39.10 mg of magnesium just by an intake of one cup of beet.

Phosphorus: Phosphorus is extremely essential for the formation of strong bones and teeth. It aids in speedy development and repair of connective tissues and cells, and for the production of the genetic building blocks; RNA and DNA. It plays an important role in maintaining a normal pH balance, and balances and metabolizes many important vitamins and minerals. One cup of beet provides the body with 64.60 mg of phosphorus.

More Nutritional Value of Beets
Beside the above, beets contains vitamin C, folate and betaine in large quantities, whereas copper, calcium, selenium, sodium, zinc, vitamin A, vitamin B6, riboflavin, thiamin, niacin are present in small amounts. Important traces of beta carotene are also found in beets. Beets are very low on calories, for every 170 gms (1 cup) it has a calorific value of 43.0 mg.

Nutritional Value of Canned Beets
One serving = 0.8 ounces

Nutrient	Nutritional Value
Potassium	35.5 mg
Protein	0.2 g
Calcium	3.6 mg
Dietary Fiber	0.4 g
Sugar	1.3 g
Sodium	47 mg
Cholesterol	0 mg
Fat	0 g
Calories	7 kcals

Nutritional Value of Pickled Beets
One serving = 100 gms

Nutrient	Nutritional Value
Potassium	148 mg
Protein	0.8 g
Calcium	11 mg
Dietary Fiber	2.6 g
Sugar	0 g
Sodium	264 mg
Iron	0.41 mg
Fat	0.08 g
Calories	65 kcals

The nutritional value of canned and pickled beets may vary depending upon the ingredients used for canning and pickling. Beets are healthy, incorporating them, even one serving a day in the diet will definitely boast the immune system and aid in better production of folate. Beets also contain anti-inflammatory and anti-cancer properties such as betaine and betacyanin. Beets can be grown easily, and they are found abundantly around the year. So, one never has to worry about not getting enough nutrition each day. The vital nutritional value of beets will make sure we get the right nutrition!