Beetroot Benefits: Raw vs Boiled? The best way to eat this superfood daily!

Raw or boiled beetroot—which one is better for you? What's the best way to eat it to get all the nutrients and avoid kidney stones? Find out the magic beetroot can do for your body.

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To prevent kidney stones, try beetroot this way

Beetroot is the king of healthy superfoods. It's packed with nitrates, betalains, folate, and Vitamin C, which are great for your heart, digestion, and immunity. Last year, beetroot shots were a huge trend. But now, the big question is: should you eat it raw or boiled? Some say raw is best for nutrients, while others worry about kidney stones. Let's see what science says.

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Here are the nutrition facts for beetroot

A 100-gram serving of raw beetroot has 43 calories, 2.8 grams of fibre, Vitamin C, folate, and potassium. Boiled beetroot has 44 calories, but the Vitamin C and betalains reduce a bit because they can't handle the heat. However, the potassium and folate levels stay the same even after boiling.

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Raw beetroot: A powerhouse, but be careful!

Many people love having raw beetroot in salads and juices. This way, you get plenty of nitrates. In the body, these turn into nitric oxide, which improves blood circulation and lowers BP. Studies show that for people with Type 2 diabetes, eating raw beetroot for 8 weeks helps control sugar levels and improves liver enzymes. But, raw beetroot is high in oxalates, which can cause kidney stones. It can also be a bit hard to digest for some.

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Boiled beetroot: Safe and easy

Boiling beetroot softens its fibre, making it super easy to digest. This process also reduces oxalates, so it's the best option for anyone worried about kidney stones. Eating boiled beetroot prevents problems like gas and bloating. Plus, it tastes slightly sweet, soft, and delicious. Even though some Vitamin C is lost, your body still gets all the essential minerals.

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What's the best way to have beetroot?

If you want full energy and BP control, add grated raw beetroot to your salads and smoothies. If you have kidney problems or a sensitive stomach, it's better to have it boiled in curries or raitas. Don't panic if your urine turns red after eating beetroot—it's very common! Just make sure to start with small amounts and let your body get used to it.

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Make these amazing recipes with beetroot

Boiled Beetroot Salad: Boil and chop one beetroot. Mix in some walnuts, cucumber, boiled carrots, and onion slices. For the dressing, just mix olive oil, salt, pepper, lemon juice, a little honey, and garlic. Your healthy salad is ready!Raw Beetroot Salad: Take grated or chopped raw beetroot and add pomegranate seeds, roasted peanuts, and apple chunks. Sprinkle some chaat masala and salt, and top it with a little cheese for an amazing taste.