It's worth trying canned beetroots even if you don’t prefer canned vegetables. Unlike other vegetables that taste different than their fresh or frozen counterparts, canned beets retain a flavor that rivals fresh beets. They also maintain about the same nutritional value as fresh beetroots, giving you a good source of fibre, iron and folate. Convenience, shelf-life and cost are benefits of canned beetroots. Canned vegetables retain their nutrients for two years, so you can buy them on sale, stock the pantry and have them available any time. Even when they’re not on sale, canned beetroots usually cost less, sometimes even half the cost of fresh beets. Having beetroots that are already cooked and ready-to-use is a time-saving benefit because fresh beets take 35 to 60 minutes to cook and then they must be peeled before you can use them in a dish.
With only a few exceptions, canned beetroots have about the same nutritional value as fresh beetroots. Fresh beetroots have double the phosphorus, potassium and folate, but 1 cup of sliced, canned beetroots has 14 percent of the recommended daily intake of folate and 4 percent of phosphorus and potassium. The same serving size has barely a trace of fat and only 31 calories, yet it delivers 8 percent of the daily intake of dietary fiber. Men get 37 percent and women gain 16 percent of their recommended daily intake of oxygen-carrying iron in a serving. You’ll also gain 7 percent of the recommended daily intake of vitamins C, B-6 and K as well as magnesium.
Beetroots have pigments called betalains that are responsible for the beetroot’s colour. These pigments provide health benefits by functioning as antioxidants, lowering inflammation and reducing your risk of heart disease. One of the betalains – betaine – helps prevent and treat nonalcoholic fatty liver.
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