Beetroot kanji has become one of the most popular probiotic drinks in India, especially during the colder months. Known for its vibrant red color, tangy flavor, and fermentation-based preparation, this traditional beverage is more than just a tasty winter drink. It’s celebrated for its numerous beetroot kanji benefits, including gut health support, immunity boosting, and antioxidant properties. In this article, we explore why it’s trending, how to make it easily at home, and who should be cautious before consuming it.
What Is Beetroot Kanji?
Beetroot kanji is a naturally fermented drink made primarily from beets, water, and salt, sometimes enhanced with spices like mustard seeds or asafoetida for added flavor and digestive benefits. Fermentation produces lactic acid, which acts as a natural preservative and also adds probiotics—beneficial bacteria that support gut health.
Unlike commercially produced probiotic drinks, homemade beetroot kanji is simple, cost-effective, and chemical-free, making it a preferred choice for health-conscious individuals in India. Its tangy taste and deep red hue make it visually appealing, and it is traditionally consumed during winter months when gut immunity can drop.
Key Beetroot Kanji Benefits
1. Gut Health and Probiotics
Beetroot kanji is rich in probiotics due to natural fermentation. Probiotics help maintain a healthy balance of gut bacteria, improving digestion, reducing bloating, and enhancing nutrient absorption. Regular consumption can also help manage issues like constipation and irregular bowel movements.
2. Immunity Booster
Winter can weaken immunity, making the body more susceptible to infections. Beetroot kanji is high in vitamin C, antioxidants, and phytonutrients that strengthen the immune system. The probiotics in kanji further support gut-associated immunity, which plays a crucial role in overall health.
3. Antioxidant and Detox Properties
Beetroot is a natural source of betalains, pigments with antioxidant and anti-inflammatory properties. These compounds help neutralize free radicals, reduce oxidative stress, and support liver detoxification. Regular intake can improve energy levels and reduce inflammation-related discomfort.
4. Supports Heart Health
The nitrates present in beetroot improve blood circulation and help lower blood pressure. Drinking beetroot kanji regularly may support cardiovascular health by promoting healthy arteries and reducing the risk of heart-related issues.
5. Natural Energy Booster
Beetroot kanji can enhance stamina and energy. The nitrates improve oxygen utilization, which can help in daily activities and light workouts, making it a natural alternative to caffeinated drinks.
How to Make Beetroot Kanji at Home
Preparing beetroot kanji is straightforward, requiring minimal ingredients and effort. Here’s a simple step-by-step guide:
Ingredients:
• 2–3 medium-sized red beets
• 1–2 tablespoons mustard seeds
• 1–2 teaspoons salt (adjust as per taste)
• 1–2 cups water
• Optional: asafoetida (hing) or green chili for flavor
Method:
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Wash and peel the beets thoroughly. Cut them into thin sticks or small cubes.
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Take a clean glass jar and add mustard seeds at the bottom.
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Layer the beet pieces in the jar and sprinkle salt evenly.
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Add water to cover the beet pieces completely.
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Optional: add a pinch of asafoetida or a small slit green chili.
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Cover the jar with a clean cloth or lid, leaving a small gap for air to escape.
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Keep the jar in a warm, dry place for 2–3 days for fermentation.
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After fermentation, the kanji is ready to drink. Chill in the refrigerator before serving for a refreshing taste.
Tips for Best Results
• Use fresh, organic beets for maximum nutrients.
• Avoid over-salting; too much salt can slow fermentation.
• Clean jars thoroughly to prevent contamination.
• Taste after 2–3 days; fermentation time may vary depending on room temperature.
• Store in the refrigerator once the desired tanginess is achieved.
Who Should Be Cautious?
While beetroot kanji has numerous benefits, certain individuals should exercise caution:
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People with Kidney Stones
Beets are high in oxalates, which can contribute to kidney stone formation in susceptible individuals. -
Low Blood Pressure Patients
Beetroot naturally lowers blood pressure. Individuals with hypotension should monitor their intake. -
Those With Excessive Stomach Acidity
Fermented drinks can sometimes aggravate acidity or heartburn in sensitive individuals. -
Children and Pregnant Women
Although generally safe, it’s recommended to consume in moderation and consult a doctor if there are concerns.
How to Include Beetroot Kanji in Your Daily Routine
• Drink 50–100 ml before meals to aid digestion.
• Combine with a balanced diet including fruits, vegetables, and proteins.
• Use it as a base for salad dressings or mocktails for a flavorful twist.
• Pair with warm foods in winter for optimal absorption and comfort.
Other Variations of Beetroot Kanji
• Carrot and Beet Kanji: Adds sweetness and extra vitamin A.
• Garlic Beet Kanji: Enhances immunity and flavor.
• Green Chili and Mustard Beet Kanji: Slightly spicy version for digestion and palate diversity.
Conclusion
Beetroot kanji is more than a traditional Indian winter drink; it’s a probiotic powerhouse offering multiple health benefits. From enhancing gut health and immunity to supporting heart function and detoxification, it’s a simple yet powerful addition to daily wellness routines. By following the easy homemade recipe, paying attention to fermentation, and understanding who should moderate intake, beetroot kanji can become a staple beverage for health-conscious individuals in India.
FAQs
What are the main benefits of beetroot kanji?
It supports gut health, boosts immunity, provides antioxidants, aids heart health, and improves energy levels.
How long does it take to ferment beetroot kanji?
Typically 2–3 days at room temperature; fermentation time may vary with climate.
Can everyone drink beetroot kanji?
Most people can, but those with kidney stones, low blood pressure, or acidity should consume in moderation.
How much beetroot kanji should I drink daily?
50–100 ml per day is sufficient to gain benefits.
Can beetroot kanji be stored?
Yes, store in a refrigerator once fermented, and consume within 1–2 weeks for best taste and potency.