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

Here is a riddle for you. You may know the mysterious vegetable if you answer correctly. So, let’s begin.

What is ruby red,

Grows in the depths of the earth,

Contains a robust cache of miraculous health-improving properties?

It’s a riddle that Mother Nature crafted, and the answer lies in the vibrant, earthy world of beetroot.

Everyone is aware of beets or chukandar, as we call them in India. These are good-looking red-coloured vegetables and great for increasing your blood.

Yes, once in your life as a child, you would have definitely heard it from your mother to eat chukandar in your salad to increase the body’s blood quantities.

Some foods indeed stand out in the realm of nutrition not just for their eye-catching hues but also for their astounding array of health advantages. The beetroot stands out among these nutritional superheroes, appealing to our senses with its vibrant colour and alluring earthy aroma.

But this modest root conceals more than meets the eye. Beyond its use in salads and soups, chukandar offers a remarkable spectrum of health benefits that have long attracted the attention of experts, athletes, and health enthusiasts.

What are you still holding out for? Let’s begin our journey with a healthy, crunchy, nutritious beet-filled salad to explore its unlimited advantages.

What is a Beetroot?

A root vegetable known as a beetroot also called a “beet,” is prized for its striking red or purple hue. It is closely related to other vegetables like sugar beets and Swiss chard and is a member of the genus Beta vulgaris.

The edible root of beets grown underground and used in various culinary preparations is the main reason for their worth. You can find them in a round or oval shape with a sweet and earthy flavour.

You can enjoy chukandar in juice, cooked, pickled, or raw forms. A versatile vegetable, beets may add natural colour to salads, soups, and side dishes.

On the other hand, in addition to its culinary purposes, it is well known for its numerous health benefits because it is a rich source of essential nutrients, vitamins, minerals, and antioxidants.   

Chukandar is a beneficial addition to a balanced diet because of these advantages, which vary from enhancing athletic performance to promoting and facilitating digestion.

Nutritional Profile of Chukandar

One should not just start with eating something without knowing the nutritional value it offers to them. Understanding what you will get in return if you include chukandar in your diet is essential.

So, for every 100 grams of chukandar that you include in your diet in any form, below are the essential nutrients you will get ^[1]:

Health Benefits of Beetroot

Regarding a symphony of health advantages, few foods in the world of nutrition can compare to the colourful and earthy beetroot. This modest root vegetable has been a culinary staple for generations and is frequently acclaimed as a nutritional powerhouse.

Its excellent effects on health are also celebrated, in addition to its brilliant colour. As colourful as it is, beetroot has many advantages, including enhancing athletic performance.

Join us as we explore how beets can benefit your health as we take you on a tour of the Garden of Health.

1. Beetroots for Digestion

A good and happy tummy is what everyone wants. If your stomach is working perfectly, everything else automatically falls into place.

That is the power of digestion, and by the way, you can check your digestion power by taking a quick and simple Digestive Quotient Test. It will show you if you have a happy tummy or not.

So, coming back to beets, they are your perfect companion for healthy and happy digestion ^[2].

When eaten with their skins, chukandar is an exceptionally high source of nutritional fibre. Dietary fibre is essential for digestion, giving stool volume and encouraging regular bowel motions.

P.S. If you wish to know the fibre content in chukandar, check it on My Meal Plan.

If you regularly include beetroot in your diet, constipation will be avoided, and general digestive health will also be promoted.

Additionally, the betaine present in beets may help encourage stomach acid production. In order to digest proteins and absorb several minerals, such as iron, calcium, and vitamin B12, adequate stomach acid is required.    

Pepsin, another digestive enzyme discovered in beets, helps the stomach break down food. These enzymes may help with better nutrition absorption and digestion.

So, in simple words, one beetroot can do wonders for you.

2. Chukandar for Stamina

Have you ever heard of any vegetable that can increase stamina? We often underestimate our superheroes – vegetables and do not recognize their value. Beets are no exception ^[3].

In fact, many of us may not even like its taste, especially kids. So, how does beetroot help in increasing our stamina?

Dietary nitrates are naturally abundant in beets. These nitrates are transformed into nitric oxide in the body when you eat beets or drink their juice.

Vasodilator nitric oxide opens blood vessels to improve blood flow and oxygen supply to muscles. Therefore, this increased oxygen supply during physical activity improves endurance and stamina.

Nitric oxide also improves the effectiveness of mitochondria, the organelles responsible for generating energy within muscle cells. Muscles can produce more energy after extended physical activity thanks to enhanced mitochondrial function.

In addition to improving stamina, the increased blood flow and oxygen delivery to muscles also postpone the onset of tiredness. It allows you to exert more effort and time during workouts and sporting undertakings.

So, next time you need to exercise or participate in sports, start preparing yourself by eating loads of chukandar.

3. Beetroot for Immunity

Immunity and beetroots go hand in hand. They are your perfect companion for enhancing your family’s immunity. But how ^[4]?

Vitamin C, vitamin B6, folate, and manganese are critical vitamins and minerals that may be found in beets. These nutrients are essential for promoting immunological health.

Notably, vitamin C, which helps increase the creation of white blood cells and improves the body’s capacity to fight infections, is well known for its immune-boosting characteristics.

Similarly, antioxidants, including betalains and flavonoids, are abundant in chukandar. These compounds help the body fight harmful free radicals by reducing oxidative stress and inflammation.

At the same time, these glorious beets can improve the general health of the immune system by minimizing oxidative damage.

Over time, our immune system gets weakened by persistent inflammation. Anti-inflammatory substances found in these superheroes may aid in lowering inflammatory levels in the body, enhancing immune system performance.

4. Beetroot for Inflammation Control

Inflammation is yet another issue that people face these days. Most people face the problem of body pains or chronic ailments ^[5]. To reduce them, include beets in your diet. Let’s see how.

In particular, betalains and other phytonutrients in beets are abundant in antioxidants. Inflammation is mainly brought on by damaging free radicals, which are neutralized by antioxidants in the body.

Therefore, beets can assist in lowering the overall inflammatory response by reducing oxidative stress.

Additionally, certain beet constituents, such as betaine, have been shown to have anti-inflammatory effects. Consequently, betaine’s capacity to inhibit the production of inflammatory molecules can be used to diminish inflammation at the cellular level.

5. Beetroot for Nutrition

If there is one thing these chukandar are filled with, it is ample nutrition ^[6]. Yes, chukandars can provide most of the essential nutrients your body needs to perform daily activities.

Among the essential vitamins and minerals in beets are vitamins C, B6, folate, potassium, manganese, and iron. Iron and vitamin C help the immune system and several biological functions, including the production of red blood cells.

6. Chukandar for Skin

Do you have a big smile on your face after reading this? We are sure you do. After all, skincare is one part everyone wants to explore naturally and healthily.

Antioxidants found in beets include betalains and vitamin C ^[7]. These anti-oxidants aid in defending the skin from free radical harm that happens because of external elements like pollution and UV rays.

Beets can aid in preserving youthful-looking skin and preventing premature ageing by lowering oxidative stress.

Additionally, beets contain substances like betaine, which has anti-inflammatory qualities. Because its ingredients may help lessen skin irritations and redness, beets are excellent for sensitive or inflamed skin.

Additionally, beets’ high water content might help hydrate and prevent dry skin. Proper hydration is essential for the skin to stay supple and prevent fine lines and wrinkles.

Beets also contain vitamin C, which is necessary for collagen production in the skin. A protein called collagen supports the suppleness and firmness of skin. A healthy amount of collagen production can give skin a smoother, younger-looking appearance. 

And it doesn’t end here. The alpha hydroxy acids (AHAs), which can function as natural exfoliants, are present in beets. AHAs help eliminate surface-layer dead skin cells to expose underneath-fresh, vibrant skin.

So, how to use it? For moderate skin renewal, you can make a DIY beet-based exfoliating mask. Some people use beet juice or beetroot powder as a natural pigment to give their cheeks and lips a healthy blush.

Side Effects of Beetroots

Everything has good and bad parts attached to it if not taken in moderation, and the same goes for chukandar as well. Here are some that you should always keep in mind.

Red Stools and Urine: Some people frequently have red stools and urine after eating beets. The innocuous occurrence of beeturia is brought on by the pigments found in beets. It only happens to some people, so it’s not a problem.

Allergic Reactions: Although uncommon, some people may experience allergic reactions to beets. Allergies to beets can cause itching, hives, swelling, and breathing problems. A doctor should be seen right away if you suspect a beet allergy.

Interference with Medications: Vitamin K in beets, which can interfere with blood-thinning drugs can cause medication interactions. To prevent changes in medicine effectiveness when taking such medications, maintaining a steady consumption of foods high in vitamin K, such as beets, is imperative. Therefore, it is good to speak with a doctor before starting with chukandar diet.

Beetroot Juice

Beetroot juice has gained attention for its potential benefits associated with health and happy tummy. Being rich in vitamins and minerals, beetroot juice is a good source of essential nutrients.

Benefits of Beetroot Juice

• Being rich in nitric oxide-boosting effects, beetroot juice helps in lowering blood pressure.
• It enhances exercise improving oxygen utilization and increasing endurance during physical activities.
• Beetroot contains betaine, which supports healthy organs by reducing fatty deposits in the body.
• Chakundar juice contains antioxidants that can help neutralize free radicals in the body.
• The dietary fiber in beetroot juice aids in digestion and promotes a healthy digestive system.

How to Include Chukandar in Your Diet?

It is a question most of you would be thinking about after reading the article. You may have just heard of eating chukandar as salad, juice, or raw.

But there is much more that you can do with this fantastic vegetable. Here are some super delicious options for you. Do give them a try.

1. Raw Chukandar Salad

Raw beetroot should be coarsely grated before being combined with carrots that have been carefully diced and a tangy dressing consisting of olive oil, lemon juice, and your favourite herbs and spices. This light salad gives your dinner a burst of colour and crunch.

2. Roasted Beets

Cubed, peeled vegetables should be roasted in the oven until tender and caramelized. Add olive oil, salt, and pepper before tossing. They make a delicious addition to salads or as a side dish.

3. Chukandar Hummus

Combine cooked and peeled beets with chickpeas, tahini, garlic, lemon juice, and a little cumin to make a vibrant and flavorful beet hummus. Serve it as a spread, with pita bread or with vegetable sticks.

4. Beetroot Soup

To prepare a filling soup, simmer cooked beets in vegetable stock with onions, garlic, and your preferred seasonings. Stir in a tablespoon of Greek yoghurt or sour cream for added creaminess.

5. Beet Smoothie

Add raw or cooked beets to your morning smoothie for a nutrient boost. Blend it with Greek yoghurt, berries, bananas, and a little honey for sweetness.

6. Beetroot Juice

Freshly squeezed beetroot juice is a powerful and colourful alternative. Combine it with other fruits and vegetables like apples, carrots, and ginger for more flavour and nutrients.

7. Beetroot Chips

Slice raw beets very thinly, drizzle with olive oil, sprinkle with your preferred herbs and spices, and then bake until crisp for beetroot chips. Beetroot chips are a tasty and wholesome snack.

8. Chukandar Pasta

Add finely shredded or pureed beetroot to your pasta dough to make a vibrant dish. The pasta results in a brilliant pink colour and goes perfectly with a creamy sauce.

9. Beet Desserts

For a distinctive and naturally sweet treat, bake beetroot into cakes, muffins, or brownies. To baked dishes, beetroot contributes moisture and a mild sweetness.

10. Pickled Beetroot

Make your own pickled beets by cooking slices of beet in a solution of vinegar, sugar, and seasonings. Beets that have been pickled at home are a delicious side dish or complement to sandwiches and salads.

11. Chukandar Parantha

If you have not tried this fantastic Parantha. Boil the chukandar first and puree them. Now mix this pureed chukandar with Aashirwaad Multigrain Atta to make delicious Parantha.

The Final Word

Including beetroot in your diet has several health advantages in addition to giving food a brilliant colour and tasty flavour.

Beetroot is a nutritional powerhouse that belongs to a balanced diet since it enhances digestion, improves energy levels, and offers essential vitamins, minerals, and antioxidants.

Beets can improve your health while delighting your taste senses, whether you like them raw in salads, roasted as a side dish, blended into smoothies, or juiced for a cool beverage.

So, take a bite at a time and enjoy the natural sweetness that chukandar provides to your meal.

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