The Science-Backed Benefits of Beetroot: Nutrition, Health, and How to Add More to Your Diet
Rich in natural nitrates and antioxidants, it helps improve blood flow and ease recovery.
Beetroot—sometimes simply called beets—has captured the attention of nutritionists, athletes, and home cooks alike. This root vegetable is not just celebrated for its vibrant purple-red color and earthy flavor, but also for its impressive range of health benefits, nutrient density, and culinary versatility. Scientific research continues to illuminate why beets deserve a prominent place in a balanced diet. Read on for a deep dive into the nutritional science, health advantages, practical uses, and answers to common questions about beetroot.
What Is Beetroot?
Beetroot (Beta vulgaris) is the taproot portion of the beet plant. Known for its distinguishing vibrant hue and slightly sweet, earthy taste, beetroot is widely eaten raw, roasted, steamed, or juiced. It is botanically distinct from sugar beet, which is typically white and used in sugar production. Beetroot’s popularity has surged due to its numerous applications, from salads and juices to natural food coloring and dietary supplements.
Beetroot Nutritional Profile
Beetroot ranks among the most nutritious root vegetables, boasting an array of vitamins, minerals, and beneficial plant compounds—all while being low in calories and fat.
| Nutrition Facts (per 100g, boiled beetroot) | Amount |
|---|---|
| Calories | 44 |
| Protein | 1.7g |
| Fat | 0.2g |
| Carbohydrates | 10g |
| Fiber | 2g |
| Folate (Vitamin B9) | 20% DV |
| Manganese | 14% DV |
| Copper | 8% DV |
| Potassium | 7% DV |
| Magnesium | 6% DV |
| Vitamin C | 4% DV |
| Vitamin B6 | 4% DV |
| Iron | 4% DV |
- Folate: Crucial for cellular growth and heart health.
- Fiber: Promotes digestive and metabolic health.
- Manganese & Copper: Key minerals for brain function and energy metabolism.
- Potassium & Magnesium: Support heart function and muscle health.
- Vitamin C: Antioxidant for immune and skin health.
Additionally, beetroot is packed with phytonutrients like betalains (which give it its color), and nitrates—both of which are tied to its health-boosting properties.
Top Health Benefits of Beetroot
Below are the core health benefits of beetroot, as supported by current research and expert consensus.
1. Antioxidant Powerhouse
Beetroot’s deep red color is due to betalains, a group of antioxidants with significant free radical scavenging ability. These antioxidants may help reduce cellular stress, inflammation, and lower the risk of chronic diseases, including cardiovascular conditions and some types of cancer.
- Betalains (e.g., betanin and vulgaxanthin) combat oxidative stress and may protect cells from DNA damage.
- Other compounds like phenolics and vitamin C contribute further antioxidant support.
What others are reading
2. Heart Health & Blood Pressure Regulation
A standout benefit of beetroot is its ability to support heart health, particularly through blood pressure reduction.
- Rich in dietary nitrates, beetroot promotes the formation of nitric oxide in the body, which relaxes and dilates blood vessels, resulting in lower blood pressure.
- Regular consumption of beetroot or beet juice has been associated with lower systolic and diastolic blood pressure.
- This blood pressure-lowering effect may translate to reduced risk of heart attack and stroke.
3. Improved Athletic Performance & Endurance
Beetroot’s naturally high nitrate levels have made it a favorite among athletes and fitness enthusiasts.
- Nitrates help reduce the oxygen cost of exercise by enhancing the efficiency of mitochondria (the cell’s energy factories).
- Several studies have found that beetroot juice can increase endurance and help sustain high-intensity exercise for longer durations.
- Athletes may also experience faster muscle recovery and less soreness.
Tip: Consuming beetroot juice two to three hours before exercise may optimize its performance-enhancing effects.
4. Supports Cognitive Function
Nitric oxide production from dietary nitrates doesn’t just benefit the heart—it may also enhance blood flow to the brain. Improved circulation in the brain can support mental clarity, focus, and potentially reduce age-related cognitive decline.
- A diet high in nitrates from beets may protect against cognitive impairment and dementia.
- Betalains and other antioxidants in beets also protect neurons from oxidative stress.
5. Fights Inflammation
Chronic inflammation is linked to many diseases, from arthritis to metabolic syndrome. The unique phytonutrients in beetroot, particularly betalains, exhibit anti-inflammatory properties.
- Beetroot consumption has been linked to reduced markers of inflammation in several studies.
6. Aids Digestion and Gut Health
With its moderate fiber content (~2g per 100g), beetroot helps support digestive health.
- The fiber in beets feeds beneficial gut bacteria and contributes to regularity.
- Antioxidants in beets may protect against inflammation in the gut lining.
- Regular intake can help prevent constipation.
7. May Help Manage Blood Sugar
Some evidence suggests that beetroot’s nitrates and fiber may help regulate blood glucose levels—potentially beneficial for those with diabetes or prediabetes.
- While not a cure, consuming beets as part of a balanced diet supports overall metabolic health.
8. May Offer Anti-Cancer Properties
Emerging research indicates that beetroot’s betalains and other antioxidants may have anti-cancer effects.
- Betanin may help inhibit the growth of cancer cells and protect DNA from mutations.
- More large-scale human research is needed, but beetroot’s overall antioxidant profile is promising.
Risks and Possible Side Effects
Beetroot is generally safe for most people when eaten in moderation as part of a balanced diet. Still, there are a few points to consider:
- Beeturia: About 10–14% of people notice their urine or stools turning pink or red after eating beets. This is harmless but can surprise first-time eaters.
- Kidney Stones: Beets are high in oxalates, which may contribute to kidney stone formation in susceptible individuals.
- Blood Pressure: Those already on blood pressure medication should monitor levels to avoid hypotension (low blood pressure).
- Allergies: Rarely, beetroot can trigger allergic reactions; seek medical help if adverse reactions occur.
How to Incorporate More Beetroot Into Your Diet
Beetroot’s versatility means it can be enjoyed in many different forms. Here are some of the most popular and nutritious methods to add more beetroot to your meals:
- Raw: Grate or slice beets into salads for a crunchy, slightly sweet flavor.
- Roasted: Roasting brings out their natural sweetness. Toss cubes with olive oil, salt, and herbs before baking.
- Steamed or Boiled: Soft and easy to blend into dips like hummus or soups.
- Juiced: Fresh beet juice is a concentrated source of key nutrients and popular among athletes. Mix with carrot, apple, or ginger for extra flavor.
- Baked Goods: Add cooked beets to cakes, muffins, or brownies for color and moisture.
- Pickled: Pickled beets are tangy and delicious with sandwiches or salads.
- Smoothies: Blend cooked or raw beetroot with fruits and leafy greens for a nutrition-packed drink.
Expert Tips for Buying, Storing, and Preparing Beetroot
| Tip | Details |
|---|---|
| Choosing | Select beets that are firm, smooth-skinned, and deeply colored. Leaves should be fresh if attached. |
| Storing | Cut off greens before storing. Store beets in a cool, dark place or refrigerate to maintain freshness for up to 2-3 weeks. |
| Peeling | Peel beets after cooking for easier removal; skin slips off under running water. |
| Cooking | Wear gloves to avoid staining hands—and use parchment or plastic cutting boards to prevent surface stains. |
Frequently Asked Questions (FAQs)
Is beetroot better cooked or raw?
Both raw and cooked beetroot offer valuable nutrients, though cooking can reduce some vitamin content, particularly vitamin C and some antioxidants. Raw beetroot retains maximum nutrient density but may be harder to digest for some people. Most experts recommend enjoying beets both ways for variety and nutrition.
Does beetroot really lower blood pressure?
Yes. Multiple studies have shown that the nitrates in beets help relax blood vessels, resulting in measurable drops in blood pressure—especially notable in beet juice studies.
Is the nitrate in beetroot safe?
Dietary nitrates from beets are generally safe and beneficial, unlike the added nitrites found in processed meats. They transform into nitric oxide in the body, supporting vascular and metabolic health.
Can I eat beet greens?
Absolutely! Beet greens are edible and highly nutritious, providing vitamin K, vitamin A, fiber, and minerals. Sauté them as you would spinach or add to smoothies and salads.
Should people with kidney stones avoid beetroot?
People with a history of calcium oxalate kidney stones may need to moderate beetroot consumption, as beets are high in oxalates. Always consult a healthcare provider for personal guidance.
What are some easy beetroot recipes?
- Simple Beet Salad: Toss roasted beet cubes with goat cheese, arugula, and walnuts.
- Beet Hummus: Blend cooked beets into traditional hummus for a pink, antioxidant-rich dip.
- Beet Smoothie: Puree raw beetroot with berries, banana, and Greek yogurt for a energizing drink.
- Borscht: Classic Eastern European soup made with beets, cabbage, and aromatic herbs.
Summary: Why Beetroot Deserves a Spot in Your Diet
Beetroot’s beautiful color and earthy flavor hint at its nutritional value. Its unique blend of vitamins, minerals, fiber, and phytonutrients can support your health in many ways, from lowering blood pressure and fighting inflammation to promoting athletic recovery and aiding digestion. Versatile and delicious, beetroot is easy to work into everyday meals—raw, cooked, or juiced. Start with small servings if you’re new to beets and enjoy the multiple benefits of this scientifically validated superfood.
References
- https://www.healthline.com/nutrition/benefits-of-beets
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8565237/
- https://cdn.agclassroom.org/media/uploads/LP875/beet_nutrition_facts.pdf
- https://www.medicalnewstoday.com/articles/277432
- https://www.webmd.com/diet/health-benefits-beets
- https://www.nm.org/healthbeat/healthy-tips/nutrition/drop-the-beet
- https://www.columbiadoctors.org/news/health-benefits-adding-beets-your-diet
Similar Articles
Read full bio of Sneha Tete
