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Beetroot, also more commonly known as beets, is the taproot portion of the plant that originated in the Middle East. It has now spread all over the world and is famed for its vibrant red coloring.
Beetroot is being studied for its numerous health benefits and potential as a functional food.
Nutritional Composition of Beetroot
Just 100 g of beetroot contains 44 calories, 10 g of carbohydrates, 2 g of fiber, and 2 g of protein.
It is also rich in vitamins C (3.6 mg) and folate (80 mcg) along with minerals including potassium (305 mg) and phosphorus (38 mg). It is also abundant in flavonoids and polyphenolic compounds. (1)
Beetroot is a great source of betalains such as betacyanins and betaxanthins, which are sold commercially as powders, dyes, and other concentrated forms. It is also abundant in inorganic compounds including nitric acid and oxalic acid. (1)
Health Benefits of Beetroot
Take a look at some of the health benefits that can be attributed to beetroot.
1. Helps in the management of blood pressure
The nitrates in beetroot can help in the regulation of blood pressure. In addition, the betalains, flavonoids, and polyphenols in beetroot can also influence the pressure against the walls of the blood vessels by relaxing the muscles. (2)
A review of multiple studies found that consumption of beetroot juice reduced systolic blood pressure. (2) A 2019 study also found that drinking beetroot juice reduced both systolic and diastolic blood pressure in older adults. (3)
Beetroot juice can be an effective adjunct in the treatment of high blood pressure and resulting heart diseases.
2. Improves stamina and performance in sports
Various supplements claim to improve athletic performance and stamina. Beetroot is a natural food that has been reported to improve performance in sports.
The nitric acid in beetroot acts as a messenger and transports glucose, oxygen, and other nutrients to the cells. The polyphenols in beetroot also improve post-exercise oxidative stress. (4)
In a study of 12 men who regularly exercised, consumption of nitric acid-rich beetroot juice improved resistance training performance. (5)
3. Maintains a healthy digestive system
The bioactive compounds in beetroot, including pectic-oligosaccharides (a type of sugar), betalains, and polyphenols, have been reported to exert a beneficial impact on gut microorganisms. Their anti-inflammatory and antioxidant properties are also beneficial in improving overall health. (6)
The dietary fiber in beetroot also improves the diversity and activity of gut microorganisms. It adds bulk to the stool and eases the symptoms of constipation. (7)
4. Keeps the brain healthy
Beetroot, through its nitric acid content, has a positive impact on the aging brain by improving blood flow to the organ. (8)
In one study, men aged around 65 years who consumed beetroot juice showed a brain network that was similar to that of younger individuals. (8)
In a recent study, consumption of a phenolic-rich beverage that contained beetroot significantly improved the cognitive function, blood flow to the brain, and mood of healthy adults. (9) Though the drink contained other ingredients, the primary role of polyphenols cannot be ignored.
5. Aids in weight management
Beetroots are rich in fiber, which causes a feeling of fullness and reduces the risk of overeating. This is important in a weight loss plan.
As nitric acid improves exercise efficiency, it can be beneficial for weight loss by improving the duration and quality of exercise that one does to lose weight. (10)
6. Acts as a strong antioxidant
Betalains in beetroot have been reported to have a stronger antioxidant capacity than anthocyanins. (11)
Antioxidants have been known to have antitumor capacity in addition to reducing the oxidative damage caused by diabetes, high blood pressure, and increased cholesterol levels. (11)
7. May protect against anemia
Anemia is characterized by a reduced level of hemoglobin, which lowers its oxygen-carrying capacity. It is a major health problem affecting women and children. It also affects about 41% of pregnant women globally. (12)
Consumption of beetroot and its juice has been reported to increase total hemoglobin levels. The nitric acid in this vegetable also improves the oxygen-carrying capacity of hemoglobin, whereas folate in beetroot reduces the risk of birth defects. (12)
8. Promotes hair health
Due to its rich vitamin C content, beetroot can be beneficial for hair health by promoting the formation of collagen, which is a key component in the hair’s structure. (14)
Its rich antioxidant and mineral content can also repair hair damage caused by oxidative damage and stress. Thus, it reduces hair loss by promoting the health of the hair follicles. (15)
9. May offer protection against cancer
Arab, Chinese, and Ayurvedic medicinal systems use beetroot to manage the growth of cancer cells. (13)
The betalains in beetroot along with the polyphenols and flavonoids are beneficial in preventing the multiplication and growth of cancer cells. (13)
Some test-tube studies have also demonstrated beetroot to be a promising cancer-preventative agent. (13) However, this claim needs further research that includes human trials.
How to Consume Beetroot
Beetroot can be eaten steamed, boiled, mixed into salads, or as a side dish. Eating one beetroot each day or drinking one 250 ml glass of beet juice can ensure you gain all of its health benefits.
Precautions to Consider
Like all foods, beetroot should be eaten in moderation. Excessive consumption can lead to a slight pink hue in the urine due to the accumulation of beetroot pigment in the body.
Whenever possible, it is advisable to eat beetroot instead of juicing it as the latter removes the beneficial fiber in the vegetable. Moreover, beet supplements have no FDA approval, so you must always consult your doctor before taking them.
Most-Asked Questions About Beetroot
When should I not eat beetroot?
People suffering from kidney or gallbladder stones must avoid eating beetroot. The oxalate content in beetroot is quite high and can increase the problems of stones.
People with allergies and people with uncontrolled diabetes should also avoid beetroot.
Is beetroot good during pregnancy?
Beetroot is a good source of folic acid. Daily consumption of one beetroot can prevent birth defects related to folate deficiency. It can also improve hemoglobin levels and blood flow.
Can I consume beetroot juice every day?
It is safe to consume around 250 ml of beetroot juice every day. The nitrates in beetroot juice can lower blood pressure in people with hypertension.
Does beetroot help with skin health?
Beetroot is rich in antioxidants that help remove free radicals from the body. This property and its vitamin C content make beetroot beneficial in maintaining skin health. (15)
Beetroot is swiftly gaining popularity as a functional food. It is rich in polyphenols, flavonoids, and nitrates, and these compounds have many known and well-researched health benefits.
Beetroot can lower blood pressure, improve energy efficiency in athletes, improve blood flow, and reduce the risk of cancer. There are no known side effects to daily consumption of beetroot, except for people with kidney and gall bladder stones.
Also, it is recommended not to overconsume beetroot, much like any natural food.
- Mirmiran P, Houshialsadat Z, Gaeini Z, Bahadoran Z, Azizi F. Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases.Nutr Metab (Lond). 2020;17:3. Published 2020 Jan 7. doi:10.1186/s12986-019-0421-0.
- Benjamim CJR, Porto AA, Valenti VE, et al. Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis.Front Nutr. 2022;9:823039. Published 2022 Mar 15. doi:10.3389/fnut.2022.823039.
- Jones T, Dunn EL, Macdonald JH, Kubis HP, McMahon N, Sandoo A. The Effects of Beetroot Juice on Blood Pressure, Microvascular Function and Large-Vessel Endothelial Function: A Randomized, Double-Blind, Placebo-Controlled Pilot Study in Healthy Older Adults.Nutrients. 2019;11(8):1792. Published 2019 Aug 2. doi:10.3390/nu11081792..
- Arazi H, Eghbali E. Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature.Front Nutr. 2021;8:660150. Published 2021 May 13. doi:10.3389/fnut.2021.660150.
- Mosher SL, Sparks SA, Williams EL, Bentley DJ, Mc Naughton LR. Ingestion of a Nitric Oxide Enhancing Supplement Improves Resistance Exercise Performance.J Strength Cond Res. 2016;30(12):3520-3524. doi:10.1519/JSC.0000000000001437.
- de Oliveira SPA, do Nascimento HMA, Sampaio KB, de Souza EL. A review on bioactive compounds of beet (Beta vulgarisL. subsp.vulgaris) with special emphasis on their beneficial effects on gut microbiota and gastrointestinal health.Crit Rev Food Sci Nutr. 2021;61(12):2022-2033. doi:10.1080/10408398.2020.1768510.
- Cronin P, Joyce SA, O’Toole PW, O’Connor EM. Dietary Fibre Modulates the Gut Microbiota.Nutrients. 2021;13(5):1655. Published 2021 May 13. doi:10.3390/nu13051655.
- Petrie M, Rejeski WJ, Basu S, et al. Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain.J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. doi:10.1093/gerona/glw219.
- Jackson PA, Wightman EL, Veasey R, et al. A Randomized, Crossover Study of the Acute Cognitive and Cerebral Blood Flow Effects of Phenolic, Nitrate and Botanical Beverages in Young, Healthy Humans.Nutrients. 2020;12(8):2254. Published 2020 Jul 28. doi:10.3390/nu12082254.
- Behrens CE Jr, Ahmed K, Ricart K, et al. Acute beetroot juice supplementation improves exercise tolerance and cycling efficiency in adults with obesity.Physiol Rep. 2020;8(19):e14574. doi:10.14814/phy2.14574.
- Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. Published 2021 Sep 9. doi:10.1002/fsn3.2577.
- Cotoraci C, Ciceu A, Sasu A, Hermenean A. Natural Antioxidants in Anemia Treatment.Int J Mol Sci. 2021;22(4):1883. Published 2021 Feb 13. doi:10.3390/ijms22041883.
- Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review.Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6.
- (PDF) antioxidant property of beetroot … – researchgate.net. https://www.researchgate.net/publication/327436646/.
- Tan ML, Hamid SBS. Beetroot as a Potential Functional Food for Cancer Chemoprevention, a Narrative Review.J Cancer Prev. 2021;26(1):1-17. doi:10.15430/JCP.2021.26.1.1.
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Beets contain chemicals that might reduce swelling and cholesterol. Also, beet can increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, possibly reducing blood pressure and making it easier to exercise.What happens to your body when you drink beet juice everyday? ›
Beet juice may boost stamina to help you exercise longer, improve blood flow, and help lower blood pressure, some research shows. Why? Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.How long does it take for beetroot juice to lower blood pressure? ›
How long does it take for a glass of beetroot juice to lower blood pressure? Drinking beetroot juice can reduce blood pressure levels after an hour. After ingestion, hours later blood pressure will reach the lowest point and will continue to have an effect on the levels up to 24 hours after taking your beetroot juice.Do beetroots increase blood? ›
Batra mentioned, “Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.”Does beetroot increase blood sugar? ›
Beets may help lower blood sugar and insulin
Beets are rich in phytochemicals that have been shown to have a regulating effect on glucose and insulin in humans.
Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet. Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.What is the best time to eat beetroot? ›
It's important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it's best to consume them a couple of hours before training or competing to maximize their potential benefits ( 16 ).Should I take beetroot in the morning or at night? ›
Beetroot juice plays an important role in opening the blood vessels and also increases the flow of oxygen throughout the body which makes you feel more energetic and active. This is the reason why it is advisable to drink beetroot juice in the morning to help your sleepy organs wake up.How long does it take beet juice to work in the body? ›
Beetroot juice takes 2-3 hours to work and may have an impact after 24 hours, according to 2015 research. During that period, beet juice improves blood circulation, reduces high pressure, improves digestive tracts, and detoxifies the body.Which is the best time to drink beetroot juice? ›
Dr. Saini also suggests that it is best to have beetroot juice early morning or one hour before your breakfast. “Drink a 200 ml glass of beetroot juice every day to reap all its benefits. But drink it fresh else the nutritional value of the juice diminishes,” she adds.
The beet test allows you to get a sense of whether you fall into that ideal 12-24 hour range, since you'll be able to see the bright red pigment in your stools. Fiery red poop 24 hours or more later means you've got a “slow transit time,” also known as constipation—a common result of the beet test.What is the best beet juice to drink for high blood pressure? ›
Both raw beet juice and cooked beets were found to be effective at lowering blood pressure and decreasing inflammation. However, raw beet juice had a greater effect.How often should you drink beet juice to lower blood pressure? ›
Sipping suggestion: Research suggests that one to two cups of beet juice daily can lower blood pressure immediately (within an hour of consumption) and significantly. An English study found beet juice to be as effective as nitrate tablets in treating hypertension.Are beets good for kidneys? ›
Is beet juice always bad for kidneys? Actually, it's not. Unless a person is at risk for kidney stones, beets may be key to reducing the risk of renal (kidney) failure during and after a heart x-ray.Is beetroot good for liver? ›
Beetroot juice helps protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes.Do beets purify blood? ›
The betalin pigments in beets assist the phase two detoxification process. Broken down toxins are bound to other molecules so they can be excreted from your body. This helps purify your blood and your liver. Beets are a unique source of phytonutrients called betalains.What beetroot does to body? ›
Beets are rich in folate (vitamin B9) which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can reduce the risk of heart disease and stroke. Beets are naturally high in nitrates, which are turned into nitric oxide in the body.Is beetroot good for arthritis? ›
Beets are also rich in nitrates, which reduce inflammation by removing harmful compounds from your bloodstream. This combination of betalains and nitrates makes beets a great choice for people with inflammatory conditions like rheumatoid arthritis or fibromyalgia.Should diabetics avoid beets? ›
Are beets okay for a diabetes diet? Beets make a great addition to a diabetes diet not only because they are low in calories, but also since one cooked cup contains only 13g carbohydrate. Rich in fibre they can also help prevent surges in blood sugar levels.Does beetroot have side effects? ›
Beetroot is rich in oxalates and excessive consumption may lead to a person developing kidney stones. Although in some rare cases, beetroot may cause allergies in certain individuals. These allergic reactions may include rashes, hives, itchiness, and even chills and fever.
Here, we provide proof of concept that acute dietary nitrate supplementation using beetroot juice can decrease muscle sympathetic outflow at rest and during exercise in a normotensive population.Can beetroot cause kidney stones? ›
Avoid stone-forming foods: Beets, chocolate, spinach, rhubarb, tea, and most nuts are rich in oxalate, which can contribute to kidney stones. If you suffer from stones, your doctor may advise you to avoid these foods or to consume them in smaller amounts.What happens when we eat beetroot empty stomach? ›
Yes, you can consume a cup of beetroot juice every day. Is it good to drink beetroot juice on an empty stomach? Yes, consuming beetroot juice on an empty stomach helps in better absorption of its nutrients.What happens if I eat beetroot for a week? ›
You'll have a healthier body weight
Sufficeth to say, if you consume beetroot daily, your body weight will see positive (as in good) changes. If you're exercising and have a healthier body weight, lower blood pressure usually does follow suit.
Beetroot or carrot juice if consumed in the morning is more beneficial for our health. Both the veggies have high nutritional values. For example, a carrot has higher water content and other vitamins than beetroot, while beetroot has more proteins, iron, energy, potassium, magnesium and folate.Does beetroot affect sleep? ›
Beetroot for better sleep? A study published in renowned journal Nature And Science Of Sleep found that when COPD patients drank concentrated beetroot juice at bedtime, their overnight sleep quality improved and the duration of deep sleep was increased.Does beetroot make you sleepy? ›
It is the high content of nitrate in the beetroot that is the key to better sleep. After consuming, this is converted to Nitric Oxide in the blood system. Nitric Oxide is essential for a number of physiological processes that take place in the body.Can beetroot lower BP? ›
Beets contain naturally high levels of nitrates, which your digestive system converts into nitric oxide. This compound relaxes and widens blood vessels, which, in turn, lowers blood pressure.What happens to your urine when you drink beet juice? ›
Urine appears red or pink after eating beetroot or foods and juices containing extracts or pigments of beetroot. The extent of discoloration varies from person to person and depends on what you ingested. For example, raw beet juice can cause dark red or dark pink urine.How long do the effects of beets last? ›
It reached its lowest point 2.5 to 3 hours after ingestion and continued to have an effect for up to 24 hours. Here's how it works: Nitrate in the beet juice is converted by bacteria living on the tongue into the chemical nitrite.
Consumption on an empty stomach will help in better absorption of all the essential nutrients present in these raw juices. It also functions as an excellent diuretic which will in turn help in weight loss.Is it OK to drink beetroot everyday? ›
Beet is linked to the improvement of a variety of conditions, especially for anemia. While there are no official guidelines on recommended daily intake, a cup of beet juice a day is typically harmless. According to a study, daily intake of 8.4 ounces of juice lowered both systolic and diastolic blood pressure.What is the best way of taking beetroot? ›
*The best way to eat and benefit from the goodness of this vegetable is by eating it fresh and raw. However, if you don't like the taste, you can steam it or bake it at low temperature. *Grilling or roasting beetroot is a yet another way of retaining the essential nutrients of this vegetable.Do beets cleanse your colon? ›
Beetroot helps detox the body
On the same note, beetroot helps in whole body detoxification. It's a great purifier and does so by pulling toxins into the colon where they can then be evacuated.
Some people cannot break the pigment down and this results in excretion of the pigment in urine and feces. The rest of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces.How much beetroot should be consumed in a day? ›
How much beetroot to eat? Dose of beets is based generally on their nitrate content. The ideal content is between 6.4 and 12.8 mg per kg of beets. To put it in layman terms, one cup (136 gram) of beets is sufficient daily.Is it OK to drink beet juice while on blood pressure medication? ›
A: Adding beet juice to medications like losartan and metoprolol might have lowered your blood pressure too much.Can I drink beetroot if I have high blood pressure? ›
According to a study published in the Journal of Nutrition, drinking one glass of beetroot juice daily is enough to significantly reduce blood pressure in people with hypertension.Can beet juice replace BP medicine? ›
Researchers have concluded that one glass of beetroot juice a day is enough to significantly reduce blood pressure in people with high blood pressure.What time of the day is blood pressure highest? ›
Blood pressure has a daily pattern. Usually, blood pressure starts to rise a few hours before a person wakes up. It continues to rise during the day, peaking in midday. Blood pressure typically drops in the late afternoon and evening.
You can drink carrot and beetroot juice daily and research has shown that it is best to drink it first thing in the morning to reap the most of its health benefits.What food heals kidneys? ›
- Blueberries. Blueberries and other dark berries like strawberries and raspberries are among the best sources of antioxidants to help protect your kidneys. ...
- Cauliflower. ...
- Olive Oil. ...
- Garlic. ...
- Bell Peppers. ...
- Cabbage. ...
- Skinless Chicken. ...
If you have diabetes, there are no reported health risks associated with consuming beetroot juice. The American Diabetes Association recommends drinking beetroot juice for those with the condition.What is best for your kidneys? ›
- Make physical activity part of your routine. ...
- Aim for a healthy weight. ...
- Get enough sleep. ...
- Stop smoking. ...
- Limit alcohol intake link. ...
- Explore stress-reducing activities. ...
- Manage diabetes, high blood pressure, and heart disease. ...
- Ask your health care provider questions.
Beets are highly nutritious and loaded with health-promoting properties. They can support the health of your brain, heart, and digestive system, be a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.Are beets good for your liver? ›
Beetroot juice helps protect the liver from oxidative damage and inflammation, all while increasing its natural detoxification enzymes.Is it better to eat beets raw or cooked? ›
Raw beets contain more vitamins, minerals and antioxidants than cooked beets. Like many vegetables, the longer you cook beets (especially in water), the more of the colorful phytonutrients leach out of the food and into the water. Retain the good-for-you nutrients in beets by roasting them or sautéing them instead.How does beets affect the brain? ›
The nitrates in red beets help widen blood vessels, facilitating blood flow to the brain, which may improve brain function. Nitrates may also lower blood pressure which can help reduce the risk of heart disease and stroke (Mirmiran et al. 2020, Bonilla-Ocampo et al.Do beets help with diabetes? ›
Are beets okay for a diabetes diet? Beets make a great addition to a diabetes diet not only because they are low in calories, but also since one cooked cup contains only 13g carbohydrate. Rich in fibre they can also help prevent surges in blood sugar levels.What is the best way to eat beets? ›
You can use cooked beets in salads, to make hummus or to blend into smoothies. They can be diced for slaw, quartered for a grain bowl or mashed to make a dip or spread. Their thick and chewy texture is great in a galette or quesadilla.
Red beets also contain phytosterols, chemical structures found in plants very similar to cholesterol, which can help lower the body's cholesterol levels by promoting cholesterol excretion, also decreasing risk of cardiovascular disease. Beets can also help with blood pressure.How long does it take for beets to clean your system? ›
Some people cannot break the pigment down and this results in excretion of the pigment in urine and feces. The rest of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces.Do beets cleanse your blood? ›
Beets help your body detox
The betalin pigments in beets assist the phase two detoxification process. Broken down toxins are bound to other molecules so they can be excreted from your body. This helps purify your blood and your liver. Beets are a unique source of phytonutrients called betalains.
Limit the amount of alcohol you drink. Eat a well-balanced diet every day. That's five to nine servings of fruits and vegetables, along with fiber from vegetables, nuts, seeds, and whole grains. Be sure to include protein for the enzymes that help your body detox naturally.Who should not eat beetroot? ›
Beetroots have high nitrate content and might cause nitrate poisoning in infants if given directly. They should be avoided in infants aged three months or below. Before using beetroot for any health effects, talk to your doctor or physician about any precautions you might need to take.Is it better to drink beet juice or eat beets? ›
To get the most health benefits from beets, you should actually eat them raw or juice them, since cooking them depletes their phytonutrient value. Watch naturopathic specialist Pina LoGiudice, ND, explain why it's best to drink beets in juice form.