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Beetroot Benefits During Pregnancy: Nutrition, Risks and Recipes

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If you're expecting, you may be wondering about the benefits of eating beetroot during pregnancy. Packed with essential nutrients, beetroot or beets can be a nutritious addition to a balanced prenatal diet. In this article, we'll explore the many beetroot benefits for pregnant women, potential risks to watch out for, and simple ways to enjoy this vibrant vegetable.

What is beetroot?

Beetroot, also known as beets, is a root vegetable known for its deep red or purple colour. It has a sweet, earthy flavour and can be eaten raw, cooked, pickled, or juiced. Beets are a popular ingredient in many cuisines worldwide.

Beetroot Nutrition

One of the key health benefits of beetroot lies in its impressive nutritional profile. Beets are low in calories but high in valuable vitamins and minerals, especially folate. A cup of beans contains:

  • 3.4 grams of fibre
  • 6.7 grams of carbs
  • 1.7 grams of protein
  • 20% of the recommended dietary intake (RDI) for folate
  • 14% of the RDI for manganese
  • 8% of the RDI for potassium
  • 6% of the RDI for vitamin C

Beets are also rich in nitrates, betaine, and phytochemicals called betalains, which act as antioxidants.

Benefits of Beetroot

Beetroot is packed with nutrients and offers a wide range of health benefits. Here are some of the key advantages:

Improves Heart Health

The nitrates in beets are converted into nitric oxide in your body, which helps relax and dilate your blood vessels. This can help lower blood pressure and improve blood flow, reducing your risk of heart disease. The folate in beets also helps lower levels of homocysteine, an amino acid linked to heart disease.

Boosts Exercise Performance

Beetroot juice is popular among athletes due to its ability to improve exercise performance. The nitrates in beets can reduce the amount of oxygen needed during exercise, enhancing endurance and enabling you to work out longer. However, pregnant women should consult their doctor before taking beet juice supplements.

Supports Brain Health

Beet's nutritional benefits extend to brain health too. The nitrates in beets improve blood flow to the brain, which may help slow age-related cognitive decline. Beets also contain betaine, an amino acid that may help prevent depression.

Promotes Digestive Health

The fibre in beets promotes smooth digestion and helps prevent constipation, a common issue during pregnancy. Beetroot also contains a fibre called betaine, which helps boost stomach acid levels and improve digestion.

Helps in Detoxification

Beets support your body's natural detoxification process. The betalin pigments in beets help your liver and gallbladder function properly and break down toxins. The fibre in beets also helps cleanse your digestive tract.

Rich in Protective Antioxidants

Beets are an excellent source of antioxidants like betanin, isobetanin, and vulgaxanthin. These antioxidants protect your cells from damage caused by harmful free radicals and inflammation. They may also help lower your risk of chronic diseases.

May Have Anti-Cancer Properties

Some studies suggest that the betanin in beets may exhibit anti-cancer properties. Test-tube studies have shown that beetroot extract can slow the growth of breast, colon, stomach, and nerve tumour cells. However, more human studies are needed.

May Have Anti-Inflammatory Properties

Beets contain pigments called betalains that have anti-inflammatory properties. Chronic inflammation is linked to diseases like obesity, heart disease, liver disease, and cancer. The anti-inflammatory effects of beetroot may help reduce the risk of these conditions.

May Lower Blood Pressure

The high concentration of nitrates in beetroot produces a gas called nitric oxide, which relaxes and dilates blood vessels, improving blood flow and lowering blood pressure. Drinking beetroot juice may help in the treatment of hypertension.

Benefits for Skin

The vitamin C in beetroot helps in collagen production, which keeps skin supple and firm. Beets also contain vitamin A, which protects your skin from sun damage and premature ageing. The antioxidants in beets fight inflammation and keep your skin healthy.

Benefits of Beetroot During Pregnancy

During pregnancy, the benefits of beets are especially valuable. Here's how beetroot supports a healthy pregnancy:

  1. Folate for foetal development: Beets are an excellent source of folate, a B vitamin critical for the development of the foetal brain and spinal cord. Adequate folate intake reduces the risk of neural tube defects.
  2. Iron for maternal health: The iron in beets helps prevent anaemia during pregnancy by supporting the production of red blood cells. Iron also transports oxygen to your growing baby.
  3. Fibre for digestion: Beets are rich in fibre, which aids digestion, prevents constipation, and keeps your digestive system healthy. A healthy gut supports your baby's development.
  4. Vitamin C for immunity: Beets contain vitamin C, which strengthens your immune system and helps your body absorb iron from plant-based foods. A strong immune system protects you and your baby from infections.

Different Ways to Include Beetroot in Your Diet

There are many tasty ways to add beets to your pregnancy diet and enjoy the benefits of eating beetroot:

  • Grate raw beets into salads or slaws
  • Steam or roast beets as a colourful side dish
  • Blend cooked beets into hummus or dips
  • Add beet puree to baked goods like muffins or pancakes
  • Juice fresh beets with other fruits and veggies
  • Pickle beets for a tangy, crunchy snack

FAQ's

Is beetroot safe during all trimesters of pregnancy?

Yes, beetroot is generally safe to consume during all stages of pregnancy, as long as it is washed thoroughly and eaten as part of a balanced diet. However, some doctors may advise limiting beetroot juice in the third trimester, as it may contain high levels of nitrates. Always consult your healthcare provider regarding your specific dietary needs.

How much beetroot can a pregnant woman eat daily?

There is no standard recommended amount of beetroot to consume during pregnancy. Moderation is key; 1 to 2 small beets or 1 cup of beet juice per day is generally considered safe. Excessive consumption may cause beeturia (red urine), which is harmless but alarming. Listen to your body and eat beets as part of a varied diet.

Is beetroot good for weight loss?

While not directly linked to weight loss, beets are low in calories and high in fibre, which can help you feel full and satisfied. Beets also contain nitrates, which may enhance physical performance and endurance. However, during pregnancy, the focus should be on nourishment rather than weight loss. Consult your doctor about healthy weight management during pregnancy.

Conclusion

Beetroot is a nutritional powerhouse with many health benefits, especially for pregnant women. From supporting foetal development to boosting digestion and immunity, beets offer valuable pregnancy support. However, moderation is important, and you should always consult your doctor about your ideal prenatal diet.

At Metropolis Healthcare, we understand the importance of a healthy pregnancy. Our team of expert pathologists offers a wide range of prenatal tests and health check-ups to support you at every stage. We also provide a convenient at-home sample collection for busy moms-to-be. Explore our website to learn more about our commitment to your health and wellness during this special time.

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