Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. Beets are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin COne cup (136 grams) of boiled beetroot contains fewer than 250 kilojoules or 60 calories.

When buying fresh beetroot, look for firm beets with smooth, un-damaged skin and a diameter of no more than 6–7cm – any larger than this can indicate a tough, woody core. 

The most common ways to cook fresh beetroot are to roast or boil it whole. 

Boiled beetroot- 

Cut the stems and roots from the beetroot leaving approximately 2.5cm in place; if either of them are trimmed too much, the colour will bleed out while cooking. Wash the beets thoroughly being careful not to tear the skin. Pop in a saucepan, cover with water, bring to boil then lower to a simmer. Beets are cooked when a sharp knife slides in easily. When cool enough to handle, remove the skin by rubbing it gently with your fingers. If you want to avoid staining your fingers, clean with lemon juice afterwards.

Beetroots mainly consist of water (87%) so they are perfect for juice. Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beetroot.

Juice recipe-

Ingredients: 1 small red beetroot, 1 large apple, 2 celery stalks, 1 large carrot, small piece peeled ginger, half lemon. 

Steps: Cut beetroot, apple, celery and carrot into pieces and blend with ginger until juiced sufficiently. Squeeze the half lemon into prepared juice and stir well. Pour it into chilled serving glass and serve. Drink it immediately.

Note:  You can cook and enjoy fresh beet leaves similarly to how you’d use spinach.

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