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Sugar beet to keep you fit and healthy

The Nutrition of sugar beet

Sugar beet to keep you fit and healthy

The lovely color of sugar beet on your salad arouses your appetite in seconds. The presentation of food always been a priority of food and color is always on the top of the list of chefs. Sugar beet in many cut sizes serves as one those vegetables of useful attractive food dressing items.

The botanical name of sugar beet is Beta vulgaris. It belongs to the family Chenopodiaceae. Beets are non-starchy root crops originated from the Mediterranean region but now are grown and loved by people all over the world. Although the major edible part is the underground round shaped root bulbs, the stems and leaves are also edible.

Why beets are called sugar beet?

The beetroot has 75% water, about 20% sugars, and 5% pulp. The sugar content varies between 12 and 21% sugar, depending on the variety and condition on which is grown. Like sugar cane sugar, beet is also a cash crop and a primary source of refined that we consume every day. Sugarcane, unlike the temperate crop sugar beet, is a perennial laterally growing grass. It contains 12-11% soluble sugar, 63-73% water, 2 -3 % non-sugars and 11-16% fiber. Going back to sugar beet the pulp of beetroot is edible besides the extracted sugar. The byproducts from sugar beet add to about 10% crop, such as the pulp and molasses. The waste and pulp is also are livestock feed.  The value of sugar beet is therefore as a cash crop supplying sugar that we take in processed form.

Why gives sugar beet the special color?

Beets are distinctiveness of the combination phytonutrients called betalains. The betacyanins (red-violet pigments) and betaxanthins (yellow pigments) pigments combine in different concentration to become yellow to orange or purple to red. As the color of sugar beet is water soluble it can cause your urine and stool red.

Contribution of sugar beet to sugar production

The primary value of sugarcane and sugar beet is as a cash crop supplying 18 million ton of sugar per year in 120 countries. Forty countries in the temperate region produce sugar from  beet and 10 countries from both.

Sugarcane, a tropical crop produces 80% of the sugar requirement of the world. The remaining 20% is produced from sugar beet, which is grown mostly in the temperate zones of the northern hemisphere. Sugar is produced from sugarcane in 70 countries and in 40 countries from sugar beet. Ten countries produce from both sugar cane and sugar beet.

 The nutrient content of sugar beet

Beets are nutritious food, low in carbohydrate, moderate glycemic index and 75 calories per cup or 170 grams. Beets are rich in folate, magnesium, potassium, fiber, magnesium, phosphorus, Vitamin C, iron and Vitamin B6 that are essential to a balanced diet. Adding half boiled slice beet to salad dishes is a great way to decorate a dinner table with an added healthy food.

Sugar beet is high in folate

Nutrients in Sugar beet


Sugar beet acts as a preventer of many diseases. It  strengthens the immune system and prevents a number of diseases. Help prevent osteoporosis, combat Alzheimer’s disease and boost bone strength. Let us see the major diseases that can be relieved from preparation made of beet and fruit juice.

1.      Regulates blood pressure

Beet juice helps lower blood pressure in a short time. A glass of juice lowers systolic pressure by 4-5 points.

2.      Fight Inflammation

The betaine content protects body cells, proteins and enzymes from stress. Therefore it reduces inflammation. In addition it has cardiovascular benefits.

3.      Boosts stamina

Beet juice prior to exercise boosts stamina as the nitrates in beet turn to nitric acid and helps blood flow.

4.      Sugar beet Prevent Cancer

Due to the phytonutrients and antioxidants, beetroot extract prevents multi organ tumors. It prevents breast, pancreatic and prostate cancers. It also strengthens the antibodies.

5.      Detoxification of blood

Ideally beet juice detoxifies and purifies the blood. It toughens the immune system, stimulates the production of antibodies and white blood cells

6.      Sugar beet a nutrient and fiber source

Being rich in nutrients, beet juice is good for liver, pancreas, kidney, bones, liver, and reduce birth defect risks.

Simple ways to enjoy beet

  • Grate and spread over salad
  • Add juice to other vegetable juice
  • Steam lightly and add to carrot, onion salad
  • Beet can be marinated with herbs, lemon juice and olive oil

Two simple recipes of sugar beets

1.Beet mixed juice


  • Wash in running water equal proportions of beetroot, carrot and apple, pat dry and peel off the skin. celery, ginger
  • Wash celery and ginger enough to suit your taste
  • Peel and cut fruits and vegetables into small pieces
  • Place in a juicer with a glass underneath
  • Process and add lemon juice

Enjoy the antioxidants

Beet juice isgood for health

Sugar beet juice is nutritious

2.Beetroot and walnut salad


  • Baby beetroot, peeled and sliced trimmed (1 cup)
  • Carrot peeled, sliced (1/2 cup)
  • Walnut pieces 55g (1/2 cup)
  • Sugar (1 teaspoon)
  • Olive Oil 140g (2/3 cup)
  • Mint or coriander leaves minced (small proportion)
  • Salt to taste


Boil the beet and carrot in enough water to make is half done. Mix it in a bowl with olive oil, sugar, salt.    Sprinkle walnut pieces and mint.  Serve with lunch or dinner.

beet salad is a good starter

Tasty mixed salad with sugar beet


Starting your day with sugar beet juice or dividing your meal with antioxidant rich vegetable is a sure way to keep healthy. No doubt beetroot is one of the world’s healthiest foods for staying fit and happy.


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