7 proven Health benefits of Beetroot for kids & Adults:

Beetroot belongs to the same family as spinach which means that both the leaves and root of beetroot may be eaten. The leaves have a bitter taste whereas the root is sweet. The health benefits of beetroot for children as well as adults are many and that is why kids should eat beets. It should be among your children’s favorite vegetables and for good ‎reasons! Beetroots are highly nutritious and extremely delicious. 

What are the 7 Proven HEALTH benefits of beetroot?

The following is the nutritional profile for one cup of cooked, sliced beetroot:

NutrientAmount% Daily Value
Protein2.8 grams (g)6%
Carbohydrate17 g8%
Fat0.3 g0
Fiber3.4 g12%
Calories744%
Folate136 micrograms (mcg)34%
Manganese0.55 milligrams (mg)24%
Copper0.13 mg14%
Potassium518 mg11%
Magnesium39 mg9%
Phosphorus64 mg9%
Vitamin C6 mg8%
Iron1.34 mg7%
Vitamin B60.11 mg6%
The health benefits of Beetroot for children

These are just some of the vitamins and minerals you will find in beetroot. There are many more health benefits of beetroot for children including valuable phytonutrients (substances found in plants which are good for health & helps prevent diseases).

1.Beetroots are superfoods:

A superfood is a food which is rich in nutrients and very beneficial for the overall wellbeing and health of an individual. Superfood contains essential vitamins, antioxidants, micro & macro nutrients and fiber and for this reason, beetroots can definitely be called a superfood as it contains all these nutrients. Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, potassium and also contain betalains (a class of antioxidants), that helps in reducing free radicals and inflammation in the body. (What are free radicals?)

2.Improves digestion:

Another health benefit of beetroot is that it is high in fiber and thus helps to improve digestion. If your child suffers from constipation, you should include beets in his/ her diet. One cup of beets contains 4 grams of fiber, most of which is insoluble fiber which aids in regular bowel movements. (Check home remedies for constipation here)

3.Loaded with iron:

Iron is required in the body to make new blood cells which help to carry oxygen to different parts of the body. There are two types of iron: heme-iron which is found in animal products and non-heme iron which is found in beets, grains & legumes. Thus, another reason why your kids should eat beets is that it can prevent anemia in children by increasing their iron levels. Anemia is a condition in which one lacks enough healthy red blood cells to carry adequate oxygen to the body’s tissues. Having anemia can make your child feel tired and weak. Studies suggest that drinking 500ml of beetroot juice a day can reduce the risk of anemia in kids. Therefore, any time of the day is the best time to drink beetroot juice. (Which other foods can help to increase iron levels?)

4.Boosts Immunity:

Beetroots are a natural antioxidant storehouse and they are essential to enhance ‎your kids’ immune system. Moreobers, beets can help to enhance the immunity of babies & young kids whose immune system is still developing and this is another reason why your kids should eat beets. (Foods to boost immunity?)

5.Helps in cleansing the body:

Combining cucumber, carrot juice & beetroot juice can help to cleanse the body, especially the gallbladder and the kidneys. If your child enjoys lots of junk food like chips, pizza, burger etc., including this juice in his/her diet will help to cleanse the system. (Why is cleansing or detox important?)

6.Increases stamina and energy levels:

There are many health benefits of beetroot for children who are engaged in any types of sports or athletic games. Studies suggest that when athletes add beetroot juice to their regime, it may support exercise endurance and improve performance. It also aids recovery because when muscles are in a resting state, the nitrates present in beetroot helps to bring more oxygen to the muscle cells helping muscles to recover more efficiently. In general, including beetroot in your child’s diet can give the energy boost his/her body needs. 

7.Improves blood circulation:

Betanin is responsible for the red color of beetroots. When you think beetroot, you think red, Blood red! This is the reason why this vegetable can do wonders for your blood circulation. The presence of iron and magnesium helps in blood production, thus helping to prevent anemia. Research suggests that drinking 500ml of beetroot juice a day significantly lowers blood pressure and it was found that blood pressure was reduced in healthy volunteers within an hour of drinking the juice.

Is beetroot safe for babies? 

You can give beetroot for infants just like any other vegetable. Beetroot is safe for infants and can be introduced when he/she has turned 6 months old and started consuming solid foods. Moreover, they are loaded with nutrients which support development in infants and can be easy on their palette as well. Start with small quantities and give the beets in a form that your baby will easily be able to digest. (food ideas for 6 months old babies)

For older kids, you can either give them beets in juice form or raw as slices or puree them and mix in their food. There are many beetroot recipes for kids to choose from. (Beetroot wrap recipe)


Recipe of Beetroot Buns with hidden nuts and herbs:

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

The health benefits of beetroot
beetroot for babies
beetroot for kids
Beetroot bun recipe by Iyurved
Beetroot recipes for kids

Check the Recipe made with Ayurvedic spread by Iyurved – DAILY NUTRITION spread.

Check more healthy recipes loved by kids.


PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique Ayurvedic spread is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Ayurvedic Spread

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ savoury spread to meet daily Nutrition ORDER | 0% preservative | 0% refined sugar | 0% palm oil |

Check more products for : Immunity, Brain development, Sleep (for hyperactive kids), Weight, Eyesight, Hormones and Overall growth.

(shipping in India and Singapore only)


Join Iyurved group for FREE CONSULTATION

Foods and Remedies by a Nutrition Expert

Read more blogs:

IRON DEFICIENCY IN CHILDREN

Iron is an important dietary mineral which is essential for the growth and development of kids- both physical and mental growth. Iron helps form hemoglobin that is found in the blood cells of the body. It has a red color pigment which gives the blood cells its color, commonly known as red blood cells. These red blood cells have hemoglobin which is responsible for carrying oxygen from lungs to different parts of the body. Hemoglobin is formed of iron containing part known as heme and protein part as globin. Without hemoglobin, the body stops producing healthy red blood cells and often shows weaker coloured cells. For iron deficiency, including some foods in your diet can really help.

Iron

The first step towards raising hemoglobin level in your kid’s body is to start including iron rich food in his/her diet. Lack of iron in children’s bodies can affect them badly as without enough iron, the child’s muscles, tissues and cell won’t get the oxygen they need. This condition of iron deficiency is most commonly known as anemia.

Newborns on breast feed can easily get required iron intake from mother’s milk for the first 6 months. But, after you switch infants to solid food, they might not be able to get enough iron, which can lead to iron deficiency in children. Our body doesn’t produce iron, so the only way to get iron is through food sources.  There are many causes responsible for iron deficiency in children. Premature born babies with low birth weight, children with chronic infections, overweight or obese kids are at high risk of iron deficiency. Teenage girls also suffer from this deficiency as their body loses iron during menstruation.

Symptoms of Iron Deficiency or Anemia in Children

  • Pale skin
  • Fatigue
  • Weakness and tiredness
  • Poor appetite
  • Craving for strange things like ice, dirt and paint
  • Slower growth and development
  • Behavioral issues
  • Frequent infection

If you notice these symptoms in your kid, you must consult a doctor. Iron supplements can only be taken under doctor’s supervision, as excess iron accumulation can cause other complications. The best way to consume any nutrient is to take it through food. That results in lesser chances of over consumption also. There are many iron containing foods in India which can help to overcome iron deficiency.

Recommended amount

The recommended amount of iron intake depends upon the age of the kid. When a baby is born, he/ she has iron stored in their bodies after that they get iron from mother’s milk or milk supplements. Once they start eating solids, they require more iron. As per studies the recommended amount of iron in kids is:

AgeDosage
Birth to 6 months0.27 mg (adequate)
7- 12 m11mg/ day
1-3 years7 mg/ day
4-8 years10mg/ day
9-13 years8 mg/ day
14-18 years11mg/ day (boy) 15mg/ day(girl)

Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

What are iron foods?

Encouraging your child for a nutritious iron rich diet is the first step to prevent the problem of iron deficiency or anemia in children. Vitamin C rich food can also help, as it helps your body to absorb more iron. Cooking your food in iron cookware is a smart hack to increase iron content in the food preparations (How much iron does iron cookware add to food?)

Green vegetable

Green leafy vegetables are the best source of iron. Spinach, Kale, Fenugreek, collard greens provide approximately 2.5-5 mg of iron per cooked cup. Apart from iron, they also contain sodium and potassium in high quantities which are equally essential for the body. Some other iron rich veggies include cabbage, broccoli, Brussels sprouts, which contain 1-2 mg per cooked cup. (How to cook green veggies to not loose their nutrition?)

Dried fruits

Dried fruits are a delicious source of minerals, protein, fiber and vitamins. Raisin, prunes and apricot are good sources of iron. 100 gm of prune contains 0.93 mg of iron, while raisin contains 2.6 gm and apricot 6.3 mg. Raisins are also rich in potassium and magnesium, which helps in bone health, improves blood circulation and digestion. Apricots being high in antioxidants and vitamin A aids in visual health. Consuming these dry fruits daily is panacea for iron deficiency. (What are other foods for healthy eyesight?)

Fruits

Fruits like apple, pear and pomegranate are rich sources of iron, vitamins, protein, carbs and fiber which help regulate blood count in the body. Apart from this, fruits rich in vitamin C such as orange, lime, blueberries and grapefruit also help the body to enhance iron absorption. By including these fruits in a kid’s diet you can also help them to build up a strong immune system. (What are the best fruits teenagers?)

Legumes

Legumes are a powerhouse of nutrients. Most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They are a great source of iron which helps your child to meet their daily need of iron intake and save them from iron deficiency. Chickpeas and black eyed peas are the highest source of iron and can provide up to 6 mg per cooked cup. Legumes also contain B vitamins, folate, magnesium, potassium, fiber and zinc which means they keep you energetic throughout the day. (Why should lentils or legumes be soaked?)

Seeds

Pumpkin, sesame, hemp and flax seeds are seeds richest in iron and help your child to fight for iron deficiency. They contain iron around 1.2mg to 4.2 mg per two tablespoons. These seeds also contain a good amount of protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and are great sources of fatty acids too, which helps in overall kid’s growth. (What is the easiest source of selenium that is good for brain?)

Recipe of sweet potato millet pizza with hidden herbs add nuts

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

Product

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

India’s First ever Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate or savoury spreads ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India only)

Check what our Satisfied Parents have to say!

Join 9000+ KIDS NUTRITION Community for Parents of small Kids & Teens.

Foods and Remedies recommended by a Nutritionist expert.

Read more blogs:

One-Pot Dark Chocolate Dates Cake

NO EGG, NO REFINED SUGAR, NO WHITE FLOUR

Recipe/ Recommended Daily Intake (RDI)Calories (kcal)
(RDI 2000 kcal)
Cholesterol (mg)
(RDI 300mg)
Fibre (g)
(RDI 25g)
Iyurved Recipe54020mg5g
Regular Cake Recipe750300mg0.5g
Compared to a regular cake recipe with white flour, egg, sugar and refined oil, this recipe reduces cholesterol and calories and increases fibre intake.

MIX/ BLEND

  • 2 tbsp heap-full wheat flour
  • 2 tbsp heap-full cocoa (dark)
  • ⅓ tsp baking soda
  • 2 tbsp coconut oil/ ghee/ any oil
  • 4 dates (paste)
  • ½ tsp vanilla essence
  • 2 tbsp flaxseed powder (take flaxseed and powder it) mixed with 6 tbsp water
  • Jaggery/honey/coconut sugar (to your taste)
  • 1/4 tsp salt
  • 1/3 cup milk (try any milk/ nut milk)

Preheat oven for 5 min at 200C and bake for 30 minutes in the middle rack.

  • Dates: High in antioxidants, dietary fibre, Iron, aids digestion, slows ageing
  • Coconut oil: Reduce weight, improves heart health, brain function. 
  • Flaxseed:High in fibre, omega-3, improves cholesterol, BP
  • Jaggery: Cleanses liver, slows ageing
  • Nut milk: High in Vit E, Protein

Read more about Probiotics, Minerals Saturated Fats below: