“Beetroot salad is one of my favourite things. I used to eat it constantly during Dear Zindagi. Beetroot is very good for the skin. Aur mai dahi tadke ke bina nahi khaati hun — tadka mein jaata hai rai, jeera, hing, curry patta,” Alia Bhatt shared in an old video on her YouTube channel.
But does a dahi tadka really make a difference? Turns out, yes.
Nutritionist Deepika Sharma told indianexpress.com, “When you mix beetroot with curd, you’re combining two power-packed ingredients that work beautifully together for your skin, digestion, and overall health. Beetroot boosts blood flow and detoxifies the liver, while curd adds probiotics and nutrients that nourish the gut and help your body absorb iron more effectively.”
Add to that a simple tadka of mustard, cumin, asafoetida, and curry leaves — and you’ve got a dish that’s not just delicious but also a smart, functional meal that improves nutrient absorption, supports gut health, and gives your skin a natural glow, she explained.
Besides, Sharma added, “When you eat them together, the mild acidity of curd helps your body absorb iron from beetroot more efficiently. The probiotics in curd and the detox-supporting compounds in beetroot work together to improve digestion, clean the blood, and result in clearer skin and better energy.”
The expert further explained that the lactic acid in curd helps convert iron into a form that the body can absorb more easily. Folate, which is essential for cell renewal and blood formation, remains stable when combined with curd due to the cool, slightly acidic environment. “While curd contains calcium that can compete with iron absorption if consumed in excessive amounts, in moderate quantities, it actually supports the process.”
Good for the gut
Additionally, eating beetroot with curd and tadka regularly is also great for the gut, elaborated Sharma. “Beetroot provides fibre, which acts as food for healthy bacteria in the intestines, and curd adds live cultures that replenish them. Together, they form a natural synbiotic, a combination of prebiotics and probiotics that helps maintain a balanced gut environment. The spices in the tadka prevent gas and heaviness, making the combination light on digestion. If you eat it a few times a week during the day, it supports digestion, liver function, and skin health naturally.”
But don’t forget to follow these precautions while you have it
Sharma continued, “The only time to avoid this combination is late at night or when you have a cold or sinus infection, since curd can increase mucus. Otherwise, it’s a simple, everyday food that balances taste and function. In short, beetroot provides strength and purification, curd provides good bacteria and absorption, and the tadka spices help the body process it all efficiently.”
Here’s how to make it
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If you plan to try it anytime soon, all you need is a bowl of grated beetroots, curd, rai, jeera, hing, and a dash of curry leaves, just like Alia, for a potion of health as the first thing in the morning.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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