Health Benefits of Beetroot

Beetroot is a red-colored root vegetable that is used in multiple dishes. Beetroot health benefits are versatile and good for the brain, digestive system, liver conditions, high blood pressure, muscle soreness, and heart health.

What is Beetroot?

red beetroot with leaves

It belongs to two different families, its beets are related to the Amaranthaceae family which also includes chard. Spinach etc. whereas its radish parts belong to the mustard family like cabbages, kale, etc. It is a variety of Beta Vulgaris with edible leaves and taproots properties. Its leaves are bitter whereas the roots are sweet. It is used in many dishes like salad, roasted beet, squashes, and many other dishes because of its aroma and flavor. Apart from its edible range, it is also used in medicinal usage and as a coloring agent because of its dark red-purple pigment.

This healthy food is rich in vitamins, minerals, and other nutritional compounds that also have medicinal qualities. It has a compound betacyanin that is associated with lowering the risk of cancer. It originated from North Africa, Europe, and Asia but its taste and health benefits have made it popular globally.

Nutritional Values of Beetroot

This table represents several nutrients and their amounts present in 100 g of Beetroot:

Nutritional Value of Beetroot
Nutrients (in 100 grams of Beetroot) Its amount
Protein 1.7gm
Fat 0.2 grams
Carbs 10 gm
Calories 44kcal
Folate 20% of the Daily Value(DV)
Manganese 14% of the DV
Copper 8% of the DV
Potassium 7% of the DV
Magnesium 6% of the DV
Vitamin C 4% of the DV
Vitamin B6 4% of the DV
Iron 4% of the DV

Glycemic Index and Glycemic Load of Beetroot

Beetroots have the capacity of lowering blood glucose. Its glycemic index falls in the medium range of 61 whereas its glycemic load is 5 which is considered very low. That’s why it can be safe for people who want to keep a check on their sugar levels.

Also Read: Benefits of Sugarcane Juice

Health Benefits of Beetroot

beetroot with leaves

Beetroot has many compounds that are good for health and thus it has many benefits:

Anti-inflammatory Properties

Beetroot can have anti-inflammatory properties because of the betalains compound. This compound is responsible for its red color as a pigment. This vegetable is also listed as one of the 10 most efficient antioxidants. Antioxidants help in reducing inflammation of the body and prevent many health conditions like heart disease, liver diseases, osteoarthritis, digestion problem, and cancer.

Many studies revealed that in people with high blood pressure, beetroot consumption helped in reducing C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a). Therefore it can act as an effective anti-inflammatory food. Although more research is needed.

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Helps in High Blood Pressure

Beetroot has immense benefits and helps in lowering high blood pressure because of the presence of nitrates in this vegetable food. These Nitrates convert into nitric oxide in the body and dilate the blood vessels. The dilated or relaxed blood vessels reduce the risk of arterial stiffness and encourage dilation.

Therefore it prevents many heart or cardiovascular conditions by improving blood flow. High blood pressure increases the risk of heart stroke and heart diseases and maintaining it mitigates the high chances of risk. Since it reduces systolic blood pressure, it is used as an effective supplement in treating high blood pressure.

Some studies suggested that beetroot is rich in folate that eventually helps in lowering blood pressure.

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Improves Heart Health

As mentioned above, beetroot has dietary nitrates that convert into nitric oxide in the body. These nitrates help strengthen the heart muscles. It is reported that strong heart muscles prevent the risk of heart failure and beetroot helps increase muscle power.

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Good for Digestion

Beetroot is a rich source of fiber and glutamine amino acids. These two nutritional compounds are essential for the growth of good gut bacteria. These gut bacteria help the digestive system in many ways and enhance gut health. They provide a healthy atmosphere for gut bacteria to work properly. It reduced the risk of problems like constipation, inflammatory bowel disease (IBS), and other digestive conditions. It also reduces the risk of type 2 diabetes, colon cancer, heart disease, and other chronic diseases.

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Good for Energy Levels & Athletic Performance

Much research revealed that beetroot has the properties like exercise endurance and energy enhancer. It has nitrate content that is essential for muscle power. Consumption of beetroot helps in improving the performance of mitochondria which triggers more energy production by cells. The high nitrate levels improve the capacity of oxygen usage by 16-20%. Therefore you can not feel exhausted for a long time.

For an instant energy boost, beetroot juice can be a good energy drink as it can keep your energy levels up for 2-3 hours. Many athletes consider it a good energy drink. It helps you to last longer and prevent tiredness and sudden energy loss. Beetroot also helps you to exercise a little longer than usual. It is advisable to have beetroot juice before any training or competition.

Beetroot also contains a good amount of potassium that reduces fatigue and weakness.

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May Help in Cancer

Beetroot has many benefits one of them is having anti-cancer properties. Although it’s not a well-established phenomenon, some research backs these claims. Beetroot has betacyanin that helps in reducing the development of cancerous cells. Some other compounds that help in reducing the risk of cancers are ferulic acid, caffeic acid, kaempferol, and rutin. These compounds hinder the growth of cancer cells. Some studies had shown its anti-cancer properties in bladder, prostate, and breast cancer. There is still a huge scope of research needed to claim its cancer-fighting properties well.

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Helps in Weight Loss

beetroot benefits

Beetroot is the best food option for people who want to lose weight. Beetroot has low-calorie 44kcal per 100gm, high fiber, protein, and very low fat and high water content. These all nutritional qualities make it a perfect dietary portion on a weight loss plate.

Its high fiber and water content keep your energy levels high and help you maintain a moderate weight.

In addition, it also helps in keeping your digestive system healthy, reduces appetite, and makes you feel full. Therefore it promotes weight loss with a low-calorie balanced diet.

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Good for Brain Health

Nitrates in beetroot dilate the blood vessels and increase the blood flow to the organs including the brain. This improves the cognitive function of the brain and lowers the chances of some neurodegenerative diseases. This generally is found in older people.

Nitrates also help in improving blood supply to the frontal lobe of the brain that is responsible for major mental and cognitive functions like memory, thinking, and decision-making.

Thus, it lowers the risk of conditions like dementia and increases the reaction time. Although more research is needed to verify these claims.

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Good in Pregnancy

Beetroot contains 20% of recommended dietary allowance of folate which is good for pregnancy. Folate helps in the growth of infants and reduces the risk of birth defects in an infant.

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Helps in Diabetes

It is a low-carb dietary substance that helps in lowering blood sugar levels in the body. Beets have an antioxidant named alpha-lipoic that helps in reducing glucose levels. These antioxidants help increase insulin sensitivity in people with diabetes and mitigate the threats of neuropathy.

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Good for Skin Health

Beetroot is used in many skin care products. It is also widely used in home remedies for better and glowing skin. It has carotenoids and Vitamin A that reduce and delay the signs of aging and keeps skin healthy and hydrated.

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Enhances Bone Health

Magnesium is an essential nutrient for your bone health. Beetroot has a good amount of minerals like magnesium, copper, and folate that collectively improve bone health and strengthen them.

Good for Liver Health

Detoxifying enzymes present in the beetroot help the liver to release toxins and improve liver functions.

Also Read: Home Remedies For Controlling Blood Sugar

Way to Consume Beetroot

Beetroot is full of nutrients, low-calorie, low-carb, and almost zero fat diet which has ample health benefits. To achieve a healthy lifestyle, beetroot can be added to your diet in multiple forms. Some nutritious and delicious methods are:

  • Beetroot Juice: This is one of the most effective and popular ways of consuming beetroot. Always try to have fresh beetroot juice with no added sugars. Packed juice contains high sugar and low amounts of beetroot content.
  • Salad: Salads are another best way of consuming nutrients from beetroot. You can either have beetroot as a whole salad or can use its grated form on other salads as sprinkles.
  • Roasted Beets: It is one delicious form of having beetroot. To make roasted beets, take a little olive oil and mix beetroots in it with black pepper, salt, and spices. Now roast them in the oven for 15-20 minutes. Healthy yet tasty roasted beetroots are ready to serve.
  • Leaves: Their leaves are as nutritious as beets. You can use them as spinach leaves and can use them as salad, smoothie, or vegetable.
  • Steamed Beetroot: Steamed beets can be one of the tasty and healthy side dishes.

Side-Effects of Beetroot

chopped beetroot with leaves

Although beetroots have no such serious side effects, people with a history of kidney stones should avoid them. Beetroot contains high oxalate that can be harmful to people who have oxalate kidney stones. In some people, it can show allergic reactions like itching or rashes so make sure you are not allergic to beetroot before consuming it in high quantities. Also, it changes urine or stool color to pink or red because of beeturia although it has no side effects.

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Can Diabetics Eat Beetroot?

Beetroot has low GL, medium GI, low-carb, low-calorie, and low-fat that helps in controlling increased blood glucose levels. It is a rich source of phytochemicals that helps maintain insulin and blood glucose levels in the body.

Nitrate, which is found in beetroot, is one of the major nutrients that helps in lowering insulin resistance and helps diabetic people. It also helps in weight loss and obesity which eventually aids to control sugar levels.

It is also a good source of antioxidants that reduces the activity of free radicals in the body thus decreasing the risk of diabetes-borne complications. Beetroot helps in various chronic conditions like cardiovascular diseases, neuropathy, retinopathy, and kidney problems. It prevents nerve and eye damage in diabetic people.

These are some reasons that help to understand the health benefits of beetroot for diabetic people. It is a good, healthy, and advised dietary inclusion for people with diabetes.

Also Read: Symptoms of Type 2 Diabetes


Beetroot is known as blood turnips that are an abundant source of healthy nutrients essential for overall well-being. It is one of the foods which has more benefits than side effects. Beetroot is beneficial for everyone without leveraging much harm to any underlying diseases. It is a rich source of nutrients, minerals, and antioxidants that help to fight against various chronic conditions. Its inclusion in food can improve the health of multiple organs and aid in conditions like cardiovascular diseases, digestion, diabetes, blood pressure, dementia, aging, inflammation, cancer, low energy, etc.

So including this superfood in the diet can bring positive results in your energy levels and healthy lifestyle.

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Is beetroot rich in fiber?

Beetroot contains good amounts of fiber as 3.5gm per 100gm and that’s why it is beneficial in multiple ways like digestion and weight loss. It fulfills 8% of your daily requirement. A fiber-rich food helps in improving heart health, reducing inflammation, improving bowel movements, and controlling blood sugar levels

Does beetroot help boost immunity?

Beets increase the resistance to various infections, specifically viral infections. Other than those nutrients the beetroot strengthens the health of many organs and protects them from infections. Thus, increasing immunity.

Is raw beetroot better than cooked one?

While cooking, beetroots lose their folate, mineral, and vitamin compounds so raw beets are healthier than cooked ones. Beet juice and salads are one of the best ways to consume them to keep all nutrients intact and benefit you with all nutrients.

Can beetroots lower blood pressure?

The high nitrate content of beetroots helps in dilating blood vessels thus helping in lowering blood pressure. Normal blood pressure helps reduce many heart-related complications like stroke.

Reference: Updated on by Dr. Damanjit Duggal 


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