Beetroot nutrition facts indicate that it is a low calorie, nutritionally dense food of medical importance. There are several beetroot benefits for females, including providing energy, skin glow etc. However, improving performance is one of the beetroot benefits for men that are not yet known to everyone. 100 g beetroot calories are 36 kcal. Conversely, they provide many other benefits. Let’s see them here.
The beetroot, also called Beta vulgaris L., is a nutrient-dense vegetable used as a salad or in fresh juices. Beetroot is small, roundish, and has an umbilical cord-like extension. However, the beetroot has a lite, bitter taste.
Furthermore, beetroot is recognized for its antioxidant actions. As a result, it is extensively used to remedy various disorders such as anaemia, male libido, heart disease, and cancer.
Moreover, the beetroot is naturally rich in vitamin C, folate (a type of vitamin), potassium and manganese.
It is a good source of soluble fibre, iron, zinc, folate, carbohydrates, protein and vitamins.
Although all beetroot recipes require you to cook the raw beets, you can use them in a salad, stew, or beetroot juice.
According to IFCT, Beetroot calories per 100 gm weight are around 35.59 kcal. Even though, you eat 100 g beetroot, you will get 1.78% of the energy you need considering a 2000 kcal daily requirement. To know more about beetroot nutrition facts and comparison with male and female daily requirements, read below.
Beetroot nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size – 100 gm of beetroot
Calories in Beetroot 100g
a. Calories in beetroot are 35.59 kCal; around 1.78 % of male DRI of 2000 kCal. Further, it can attain 2.37 % of female DRI of 1500 kCal.
b. Protein forms 21.92 % of the calories.
c. Carbs form 69.46 % of the calories in beetroot.
d. Fats form 3.54 % of the calories.
Macros in Beetroot
a. Protein in beetroot – 1.95 gm, roughly 2.60 % of male DRI of 75 gm. Also, it can complete 3.47 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in beetroot – 6.18 gm, approximately 2.25 % of male DRI of 275 gm. Moreover, it can achieve 3.00 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in beetroot – 0.14 gm, nearly 0.21 % of male DRI of 66.67 gm. In comparison, a woman gets 0.28 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in beetroot – 3.31 gm, about 8.71 % of male DRI of 38 gm. On the other hand, females get 13.24 % of female DRI of 25 gm.
e. Soluble Fibre – 0.71 gm, roughly 7.10 % of male DRI of 10 gm. Additionally, females will get 7.20 % of female DRI of 9.86 gm.
f. Total Free Sugar – 4.35 gm, which is not only 7.25 % of male DRI of 60 gm but also 8.70 % of female DRI of 50 gm.
Vitamins in Beetroot
a. Vitamin A – 1.07 mcg, around 0.12 % of male DRI of 900 mcg. Therefore, women can get 0.15 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.01 mg, roughly 0.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 0.91 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.01 mg, approximately 0.77 % of male DRI of 1.3 mg. Besides, women also get 0.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 0.21 mg, nearly 1.31 % of male DRI of 16 mg and 1.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.07 mg, about 5.38 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.56 mcg, approximately 8.53 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 97.37 mcg, around 24.34 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 5.26 mg, approximately 5.84 % of male DRI of 90 mg. Further, it is 7.01 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.18 mcg, nearly 3.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.09 mg, about 0.60 % of DRI of 15 mg for males and females.
l. Vitamin K – 2.98 mcg, around 2.48 % of male DRI of 120 mcg and 3.31 % of female DRI of 90 mcg.
Minerals in beetroot
a. Calcium – 17.28 mg, roughly 1.73 % of DRI of 1000 mg for males and females.
b. Phosphorus – 36.33 mg, approximately 5.19 % of DRI of 700 mg for males and females.
c. Iron – 0.76 mg, nearly 9.50 % of male DRI of 8 mg and 4.22 % of female DRI of 18 mg.
d. Magnesium – 33.21 mg, about 8.30 % of male DRI of 400 mg and 10.71 % of female DRI of 310 mg.
e. Copper – 120.00 mcg, around 13.33 % of DRI of 900 mcg for males and females.
f. Manganese – 0.57 mg, roughly 24.78 % of male DRI of 2.3 mg and 31.67 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg, approximately 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 0.30 mg, nearly 2.73 % of male DRI of 11 mg. At the same time, women get 3.75 % of female DRI of 8 mg.
i. Chromium – 8.00 mcg, about 22.86 % of male DRI of 35 mcg. Besides, women too get 32.00 % of female DRI of 25 mcg.
j. Selenium – 0.25 mcg, around 0.45 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 306.00 mg, around 6.51 % of DRI of 4700 mg for males and females.
m. Sodium – 69.44 mg, roughly 4.63 % of DRI of 1500 mg for males and females.
n. Omega 3 – 6.98 mg, approximately 1.16 % of DRI of 600 mg for males and females,
o. Omega 6 – 57.23 mg, not only 9.54 % of DRI of 600 mg for males and females.
Values of RDA are for a healthy adult aged between 19 to 50 years; energy requirements may change as per gender, age and physical activities. Nutritional values of beetroot are as per IFCT, approximate and may have variance.
Firstly, the beetroot help fight inflammation. Failure to remove the inflammatory element or its effects and restore normal immune function may result in chronic inflammation; chronic inflammation is often the main reason for most lifestyle diseases that we fight today.
Betalains found in beetroot extracts is a potent anti-inflammatory agent. The abundant flavonoids and polyphenolic components in beetroot support significant antioxidant and anti-inflammatory capacities [PMID: 25875121].
Secondly, beetroot are high in antioxidants. The betanin contains a specific phenolic hydroxy structure that increases beetroot’s free radical scavenging ability [PMID: 28720962].
Scientists have reported that beetroot may have twice as much free radical scavenging ability like some other natural antioxidants under some circumstances [PMID: 15998109].
Food Coloring agent
Further beetroot is colouring agent. The food processing industry has a growing demand for a colouring and antioxidant agent that can increase the shelf life of the food and make it look good.
The natural antioxidants found in beetroot have exhibited a more robust antioxidant capacity than artificial antioxidants.
In combination with other natural products, beetroot reduces oxidative degradation and increases the shelf life of processed foods [PMID: 30042555].
Betanin, extract from beetroot, is one of the few red dyes approved for the food processing industry.
Reduce the risk of cancers
Betalains found in beetroot are being researched extensively, and experts believe that Betalains might reduce the risk of certain cancers [https://doi.org/10.1016/j.foodres.2011.07.002].
Studies have shown that when given along with water, beetroot extract could reduce tumour formations in multiple organs in various animal models [PMID: 23828331].
Long-term consumption of beetroot in your diet is generally safe and may be sufficient to produce an anti-cancer effect in humans.
Protects blood vessels and reduces blood pressure
In addition, beetroot has high nitrate content (25 mg per 100 gm), which may be a source of nitric oxide that protects blood vessels [PMID: 34760270]
for example, in an experiment on healthy volunteers, 500 ml of beetroot juice was given, and their blood pressure was measured approximately 3 hours after. All the volunteers have reported a substantial reduction in blood pressure of up to 10.4/8 mm Hg). Eating beetroot, either raw or cooked, is the best and low-cost method for handling cardiovascular disease [PMID: 18250365].
Fruit and vegetables rich in dietary nitrate reduce blood pressure (BP) and the risk of adverse cardiovascular events [PMID: 26914827].
Not only are beetroots rich in proteins and low in carbs & fats, fibres, amino acids, essential fatty acids, vitamins, minerals, and phytosterols, but they also contain many nitrate and phenolic compounds.
Researchers have shown that these compounds are responsible for treating chronic diseases.
Helps in weight loss
In addition to having good iron, potassium and folic acid, raw beets also have low carbs. Carbs make up around 50 to 60% of our diets. Cooked or processed carbs are quickly converted into simple sugars, which causes weight gain, dehydration and other adverse effects on your health. Consuming raw beets gives you more energy, which improves your metabolism and helps you lose weight.
Beetroot benefits for men
Admittedly, beetroot extract -E162 is found to produce a cytotoxic effect on prostate cancer cells. Throughout one week, scientists have observed a decrease in the growth rate of prostate cancer cells tested under specific concentrations [PMID: 21434853]
The best Energy booster
Besides, the beetroot benefits athletes; it is now widely used as a standard diet for athletes to reload energy. The intake of nitrate‐rich beetroot could enhance athletic performance and attenuate muscle soreness in certain types of exercise [PMID: 34760270]
Consumption of beetroot provides folate, which gives energy. This may also increase male libido [PMID: 25400335].
Further, in patients with cancer, beetroot is used to manage the side effects of chemotherapy and fatigue [PMID: 33842401].
Beetroot benefits for females
Hypertension in pregnancy
Under supervision, firstly, beetroot consumption may help regulate high blood pressure and hypertension during pregnancy [PMID: 34760270].
Also, regular consumption of beetroot juice improves blood pressure [PMID: 31382524].
Moreover, the beetroot extract contains some phytochemicals that have a potent cytotoxic effect. These beetroot extracts and the anti-cancer drug doxorubicin are being studied for their synergistic antiproliferative activity on breast cancer cells.
Furthermoer, studies have observed that beetroot benefits by reducing the drug concentration when administered with anti-cancer drug doxorubicin on breast cancer cells and other cancer cells [PMID: 23828331].
Super drink for women and children
Raw beetroot juice benefits women as much as children by providing energy, boosting the immune system, detoxifying the blood, regulating blood pressure, preventing urinary tract infections, and curing fatigue and anaemia.
High in Folate
Lastly, beets contain high folate concentrations, an essential nutrient for cell division and reproduction. Folate helps prevent anaemia, another symptom of an insufficient diet.