Photo: Brett Sayles

How many beetroot should I eat a day?

How much beetroot to eat? Dose of beets is based generally on their nitrate content. The ideal content is between 6.4 and 12.8 mg per kg of beets. To put it in layman terms, one cup (136 gram) of beets is sufficient daily.

krishijagran.com - Beetroot Health Benefits, Side Effects and How Much to Eat - Krishi Jagran

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How much beetroot to eat to avoid side effects.

Due to the rising Covid crisis, people have become more conscious of their health. They are piling up their kitchen with a slew of healthy and fresh foods like fruits and vegetables, nuts, grains, and more. Lemon has almost become a staple of the kitchen. Another vegetable that you may see in many kitchens is beetroot.

Health benefits of beetroot

Beetroot also called blood turnip, is a root vegetable loaded with essential nutrients. It is said to:

Increase energy level

Regulate blood pressure

Combat inflammation

Enhance mental health

Its low fat and sodium content and high folate and fiber content make it a preferred healthy vegetable. They contain calcium, which encourages strong teeth and bones, and vitamin K, which has blood-clotting properties. According to some doctors, beetroot juice aids the body in absorbing nutrients better. Due to folate content, it helps to increase iron levels, so is good for anemics.

However, too much of a good thing can be bad.

The same is the case for beets.

Side effects of beetroots

Beets are rich in oxalate, which in high doses can cause kidney stones. It can also hinder the absorption of calcium.

Excess intake of beets may harm during pregnancy and breastfeeding.

If you are taking anticoagulant, you must eat beets cautiously. Please consult a doctor.

How much beetroot to eat?

Dose of beets is based generally on their nitrate content. The ideal content is between 6.4 and 12.8 mg per kg of beets. To put it in layman terms, one cup (136 gram) of beets is sufficient daily. If you are fond of beetroot juice, take just 200 ml of juice per day.

Precautions

When eating beets raw, make sure you wash them properly , preferably with warm water. It is good to eat beets only 3-4 times a week, not more. If you eat daily, make sure you eat it in limited quantities due to its high oxalate content. Pickled beets are high in sodium content. If you have hypertension, eat in limited quantity. Eat skin of baby beets instead of the normal beets. The former has tender skin, which is easy to digest, and contains high fiber. Canned beets are also high in sodium. Before eating them, rinse them with water. Avoid giving beets to babies below 10 months due to nitrate content. Give your baby steamed or boiled beets, only 1-2 teaspoons. Then wait for 4 days to see any allergic reaction. Sometimes, in a bid to improve health, we end up eating healthy foods in excess. This does more harm than good. A common saying goes, "everything in excess is poison." Eating in moderation is the key to health. And don't forget to add variety in your diet. It helps your body get a wide range of nutrients.

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What drink has a lot of B12?

Cow milk is a good source of this vitamin, with one cup providing about a solid amount of riboflavin. A cup also contains B12, along with some B1 and B5. The human body absorbs B2 from milk particularly well, and most people get all the riboflavin they need from dairy products, meat, and vegetables.

insider.com - 11 foods and drinks that give you vitamin B - Insider

A lot of foods contain high amounts of the different forms of vitamin B. Some foods that contain decent amounts of vitamin B include eggs, salmon, beef, and oysters.

Spinach, sunflower seeds, and milk also contain high amounts of vitamin B.

Visit INSIDER's homepage for more stories.

Top editors give you the stories you want — delivered right to your inbox each weekday. Loading Something is loading. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. download the app Email address By clicking ‘Sign up’, you agree to receive marketing emails from Insider as well as other partner offers and accept our Terms of Service and Privacy Policy B vitamins play an important part in keeping your body healthy. Among other functions, these vitamins support your nervous system, skin, cell metabolism, and energy levels. There are actually eight different forms of vitamin B. Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12) are known as the B complex vitamins. Out of all the B vitamins, cobalamin (B12) is the only one your body can store for long periods of time. This means that you need to regularly get the rest through your diet or supplementation, though it's important to note that taking a B complex supplement typically won't benefit you unless you're already deficient in these vitamins. As it's always best to get vitamins and minerals through your diet when possible, here are a few of the best foods for making sure your body has all the B vitamins it needs.

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