Why Beetroot is a Superfood Hero!

Does beetroot have any health benefits?

The ancient Greeks and Romans knew the miraculous properties of beetroot aka. red beets. The Greeks used it to lower body temperature. The Romans used it for chronic constipation. It was believed that if a man and a woman shared beetroot, it would bind them together, and they would fall in love.

I guess that part about love might still work for vegans. But hey, what do I know, I am not a love doctor. I will do a better job answering the question, does beetroot have any health benefits?

Does Beetroot Have Any Health Benefit?

Ever wondered about the health benefits hiding in a beetroot? Let’s take a closer look. Beetroot isn’t just a vibrant addition to your meal; it’s a powerhouse of nutrients. Packed with vitamins, minerals, and antioxidants, it’s like a Swiss army knife for health.

Why does beetroot deserve a spot in your diet? It’s simple. This vegetable tackles numerous health challenges. It’s a natural blood pressure regulator, thanks to its high nitrate content. Think of it as a personal health assistant, helping your heart and blood vessels work more efficiently.

But there’s more. Beetroot boosts stamina. If you’re an athlete or just someone trying to stay active, beetroot might be your new best friend. It’s like a natural fuel booster, enhancing your body’s ability to use oxygen.

And let’s talk about brain health. As we age, our cognitive functions can take a hit. Beetroot steps in here, too. Its nutrients help in maintaining a sharp and active brain, acting like a guardian against age-related decline.

In summary, beetroot is more than just a pretty vegetable. It’s a silent guardian of your health, a fighter against common ailments, and a supporter of physical and mental well-being. So, next time you pass by beetroot in the grocery store, remember, it’s not just a root; it’s a nutrient-rich, health-boosting ally.

Don’t just take my word for it, check out this NIH article about beetroot benefits – click here.

Why Are Red Beets Good For You?

As I already mentioned a few benefits beetroot has for our health, we are not done just yet.

Red beets are a nutritional powerhouse, and here’s why they’re so good for you:

  • Rich in Essential Nutrients: Beets are loaded with vitamins and minerals. They’re a great source of fiber, vitamin C, magnesium, and folate. This mix supports your overall health, from your digestive system to your immune function.
  • Heart Health: Beets contain nitrates, which your body converts into nitric oxide. This compound helps dilate blood vessels, improving blood flow and lowering blood pressure. Essentially, beets are a heart’s best friend, promoting cardiovascular health.
  • Stamina and Energy Boost: Athletes love beets! The nitrates also enhance athletic performance by improving oxygen use and stamina. Think of beets as a natural sports drink that fuels your endurance.
  • Anti-inflammatory Properties: The pigment that gives beets their rich color, betalains, has potent anti-inflammatory capabilities. Consuming beets can help in reducing inflammation in your body, keeping various chronic diseases at bay.
  • Detoxification Support: Beets support your liver’s detoxification processes. They contain compounds that help break down toxins, which can then be easily excreted. This makes beets a natural detoxifier for your body.
  • Brain Health: As we age, cognitive functions can decline, but beets can help. The increased blood flow to the brain from beet consumption can improve brain function and potentially reduce the risk of dementia.
  • Cancer-Fighting Properties: Some studies suggest that the compounds in beets can help fight cancer. While more research is needed, it’s an encouraging reason to include beets in your diet.

In short, red beets are not just tasty and versatile; they’re a bundle of health benefits waiting to be tapped into. Whether you juice them, roast them, or add them to salads, they’re a fantastic addition to a healthy diet.

Here is an article from NIH website about why are red beets good for you – click here.

Can You Eat Raw Beetroot in Salad?

Absolutely, you can eat raw beetroot in a salad! In fact, it’s a delicious and nutritious way to enjoy this vibrant root vegetable. Here’s why raw beetroot makes a great salad ingredient:

  • Crisp Texture: When raw, beetroot has a crunchy texture that adds a delightful bite to salads. It’s a pleasant contrast to softer greens or other salad ingredients.
  • Sweet, Earthy Flavor: Raw beetroot has a slightly sweet and earthy taste. This flavor profile can enhance the overall taste of your salad, pairing well with a variety of dressings and other veggies.
  • Nutritional Value: Eating beetroot raw ensures you’re getting the maximum nutrients it has to offer. Cooking can reduce some vitamins and minerals, so raw consumption keeps all those good nutrients intact.
  • Versatility: Raw beetroot is incredibly versatile. You can grate it, slice it thinly, or even spiralize it to add both color and nutrients to your salad.
  • Quick and Easy: Adding raw beetroot to a salad is a quick way to boost your meal’s nutritional content without much extra prep work.

When preparing raw beetroot for a salad, it’s a good idea to peel it first. Then, you can slice, dice, grate, or spiralize it according to your preference. Remember, beetroot can stain your hands and cutting board, so you might want to wear gloves and use a surface that’s easy to clean.

So go ahead, toss some raw beetroot into your next salad for a crunchy, nutritious, and colorful addition!

You can try our recipe for a tasty and rich in nutrients beetroot salad with pumpkin seeds.

Are Beetroot Leaves Nutritious?                    

Yes, beetroot leaves are highly nutritious and offer a range of health benefits. Often overlooked in favor of the more commonly consumed root, the leaves of the beetroot plant are both edible and healthy. Here’s why you should consider including them in your diet:

  • Rich in Vitamins and Minerals: Beet greens are an excellent source of vitamins A, C, and K. They also contain significant amounts of iron, calcium, magnesium, potassium, and manganese. This nutrient profile supports various aspects of health, from vision and immune function to bone health and blood clotting.
  • High in Fiber: Like most leafy greens, beet leaves are high in dietary fiber, which is beneficial for digestive health. Fiber aids in bowel regularity and helps in maintaining a healthy gut.
  • Antioxidant Properties: Beet greens contain antioxidants, such as beta-carotene and lutein, which help protect your cells from damage caused by free radicals. This can contribute to reduced risk of chronic diseases like heart disease and certain cancers.
  • Low in Calories: Adding to their appeal, beet greens are low in calories yet high in fiber and nutrients, making them an excellent addition to a weight management diet.
  • Anti-Inflammatory Benefits: The greens have anti-inflammatory properties, which can help in reducing the risk of inflammatory-related conditions.
  • Versatile in Cooking: Beet leaves can be cooked in a variety of ways. They can be sautéed, added to soups or stews, or mixed into salads. Their taste is somewhat similar to spinach or Swiss chard, with a slightly bitter flavor that pairs well with a range of ingredients.

To sum up, not only are beetroot leaves nutritious, but they are also versatile and delicious. So next time you find beetroots with the greens still attached, don’t discard them — cook them! They can add both nutritional value and a new flavor to your meals.

Is It Good to Eat Beetroot Everyday?

Eating beetroot every day can be a healthy choice for most people, given its rich nutrient profile and various health benefits. However, as with any food, moderation and balance are key. Here’s what you should consider:

  • Nutritional Benefits: Beetroot is packed with vitamins, minerals, and antioxidants. It’s a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Regular consumption can support heart health, reduce inflammation, and improve digestive health.
  • Nitrates for Heart Health: Beetroots are high in nitrates, which the body converts into nitric oxide. This compound helps to dilate blood vessels, improving blood flow and lowering blood pressure. Eating beetroot regularly can be beneficial for cardiovascular health.
  • Exercise Performance: The nitrates in beetroot have also been linked to improved performance in physical exercise, as they enhance oxygen use efficiency.
  • Potential Risks: While beetroot is generally safe for most people, there are a few considerations. The high levels of oxalates in beets can contribute to kidney stone formation in susceptible individuals. Also, sudden increases in fiber intake can cause digestive discomfort for some.
  • Variety in Diet: It’s important to maintain a varied diet. Relying too heavily on any single food could lead to nutritional imbalances. Incorporating beetroot as part of a diverse and balanced diet is the best approach.
  • Quantity Matters: As part of a balanced diet, a typical serving of beetroot (about half a cup cooked) can be a healthy daily inclusion. But excessive consumption isn’t recommended, especially if you have conditions that require monitoring of beetroot’s specific nutrients, like potassium or oxalates.

So, how much beetroot per day? One kilo of raw beetroot yields up to half a liter of juice. Adults can drink a maximum of half a liter of raw beetroot juice per day for two months without interruption. For young people up to 20 years of age, the recommended limit is a maximum of 0.3 liter of juice per day without interruption for two months, 0.2 liter for children up to 15 years of age and 0.15 liter for children up to 10 years of age.

Here is some food for thought with NIH article about beetroot juice benefits – click here.

Does beetroot have any health benefits? Why Beetroot is a Superfood Hero

Is It Safe to Eat Beets While Pregnant?

There are many concerns among pregnant women about whether they can consume certain foods during pregnancy. We often come across the question: Is it safe to eat beets while pregnant?

Beetroot during pregnancy is not harmful, it is even recommended. You can consume it in any form – raw, cooked, pickled or juiced, but you must be careful with the amount, as there are several risk factors if you exaggerate:

  • Betaine, which is contained in beetroot, can cause nausea, vomiting, diarrhea and gastrointestinal problems during pregnancy.
  • The nitrates in beetroot can contribute to feelings of weakness during pregnancy.
  • Drinking beet juice can temporarily paralyze the vocal cords.
  • High levels of oxalate in beetroot juice can contribute to kidney stones.

Beetroot in pregnancy is certainly safe at 100-150 grams per day, but for larger amounts it is wisest to consult a doctor. How much beetroot you can consume and at what time is best determined by your doctor or other health care professional.

To learn more about betaine, I recommend this NIH article – click here.

Beetroot Benefits During Pregnancy

It is true that beetroot can cause some discomfort in pregnancy, but within normal limits there should be no cause for fear, as this nutritious plant has many more positive effects. Here are 10 beetroot benefits during pregnancy.

  • It reduces the risk of birth defects
    Beetroot is rich in folic acid, which is necessary for proper tissue growth. Folic acid is essential for the development of the baby’s spinal cord during the first three months of pregnancy. Eating beetroot during pregnancy will ensure the proper development of the baby’s spinal cord and prevent defects such as spina bifida.
  • Strengthens immunity
    It is particularly important for pregnant women to have a strong immune system to protect themselves against many diseases and infections. Beetroot has antioxidant properties that continuously strengthen immunity during pregnancy.
  • Prevents osteoporosis
    Women in other conditions are more prone to osteoporosis than others. Beetroot is rich in calcium and silicon, so eating beetroot during pregnancy will prevent calcium deficiencies in the teeth and bones and reduce the risk of osteoporosis.
  • Regulates metabolism
    Beetroot is an excellent source of potassium. Consuming beet juice or raw beetroot during pregnancy balances electrolytes and controls metabolism. In addition, it also maintains blood pressure at a normal level.
  • Prevents joint pain and swelling
    Beetroot contains betaine, which is an anti-inflammatory agent. Therefore, if you consume beetroot during pregnancy, you will save your joints from swelling and yourself from pain.
  • It purifies the blood
    Beetroot has the ability to purify the blood. By purifying your blood, you will prevent the possibility of an infection that can put your baby at risk. You will become stronger, more resilient, which is very useful during childbirth. The presence of beetroot in your body will also maintain your blood pressure during labor, so beetroot is more than a good choice during pregnancy.
  • Prevents anemia
    Beetroot is a rich source of iron and increases hemoglobin in the blood. By eating beetroot during pregnancy, you will prevent the risk of anemia and ensure that you have the right amount of hemoglobin.
  • Controls blood sugar levels
    Beetroot has a low glycemic index, so the conversion of sugar in the body is a rather lengthy process. If you eat beetroot during pregnancy, you might stabilize your blood sugar levels.
  • Ensures healthy fetal development
    Drinking beetroot juice ensures optimal fetal development due to its high content of vitamins A and E, and beet juice is also a very healthy choice during pregnancy.
  • Improves digestion
    Eating beetroot during pregnancy improves digestion and prevents many digestive disorders. It also contributes to healthy stools and prevents constipation.

Can You Eat Raw Beets When Pregnant?

Yes, you can eat raw beets when pregnant, but there are some important guidelines to follow to ensure safety and health:

  • Wash Thoroughly: Raw beets should be washed carefully to remove any dirt, bacteria, or pesticides. This is crucial to prevent the risk of foodborne illnesses, which pregnant women are particularly susceptible to.
  • Moderation is Key: While raw beets are nutritious, it’s important to eat them in moderation. They contain oxalates, which in high amounts can contribute to kidney stone formation, a condition to which pregnant women can be more prone.
  • Nutritional Benefits: Raw beets are a good source of vitamins and minerals beneficial during pregnancy, such as folate, vitamin C, and iron. They also provide dietary fiber, which can help alleviate constipation, a common issue in pregnancy.
  • Natural Nitrates: The nitrates in beets are converted into nitric oxide in the body, which can aid in maintaining healthy blood pressure levels. However, it’s important to balance nitrate intake, especially during pregnancy.
  • Food Safety Concerns: If you’re concerned about the potential risks of eating raw vegetables during pregnancy, such as exposure to bacteria like Listeria, you might opt to eat beets cooked instead of raw.
  • Check for Allergies: If you have a history of food allergies or sensitivities, especially to beets or similar vegetables, it’s best to avoid them or consult with your healthcare provider.
  • Dietary Balance: Ensure that your diet is varied and balanced. Relying too heavily on any single food could lead to nutritional imbalances.

As with any dietary changes during pregnancy, it’s always a good idea to consult with your healthcare provider for personalized advice. They can provide guidance based on your specific health needs and dietary requirements.

Does Beetroot Have Any Negative Effects?

Beetroot is generally considered a healthy and nutritious food, but like all foods, it can have negative effects for some people or when consumed in excess. The most common issue with beetroot is its high oxalate content. Oxalates are natural compounds found in many foods, and in large amounts, they can contribute to kidney stone formation, particularly in individuals who are prone to them.

Another aspect to consider is the effect of beetroot on blood pressure. Beetroots are rich in nitrates, which the body converts into nitric oxide. This compound helps to dilate blood vessels and can lower blood pressure. While this is beneficial for many, it can be a concern for individuals with already low blood pressure or those on certain blood pressure medications.

Beetroots also have a strong color, which can lead to beeturia, a condition where urine and sometimes stools turn red or pinkish. While this is harmless and not a health concern, it can be alarming for those who are unaware of it.

In rare cases, some people might experience allergic reactions to beetroots. Symptoms can include rashes, hives, itching, or difficulty in breathing.

Digestive issues are another potential side effect. Due to their high fiber content, eating a large amount of beetroot can lead to gastrointestinal discomfort, bloating, or cramping in some individuals.

It’s important to remember that these effects are not common for everyone and often depend on individual health conditions and how much beetroot is consumed. As with any dietary change, moderation and balance are key, and it’s always a good idea to consult with a healthcare professional if you have specific concerns or conditions that might be affected by eating beetroot.

Who Should Not Take Beetroot?

Beetroot is a nutritious vegetable beneficial for most people, but there are certain conditions where its consumption might need to be moderated or avoided:

  • Kidney Stones: Individuals prone to oxalate-containing kidney stones should be cautious with beetroot intake. Beetroot is high in oxalates, which can contribute to stone formation in susceptible individuals.
  • Low Blood Pressure: Since beetroot naturally lowers blood pressure due to its nitrate content, individuals with hypotension (low blood pressure) or those on blood pressure-lowering medication should monitor their intake. Consuming beetroot could potentially lower their blood pressure too much.
  • Blood Sugar Control: While beetroot is not exceptionally high in sugar, it does contain more naturally occurring sugars than some other vegetables. People with diabetes or those managing blood sugar levels should be aware of their total carbohydrate intake when consuming beets.
  • Gastrointestinal Sensitivity: Some individuals might experience digestive discomfort, such as bloating or gas, due to the high fiber content in beetroot. Those with a sensitive digestive system or conditions like irritable bowel syndrome (IBS) may need to moderate their intake.
  • Allergies: Though rare, some individuals might be allergic to beetroot. If symptoms like hives, itching, swelling, or difficulty breathing occur after consuming beetroot, it’s advisable to avoid it and consult a healthcare provider.
  • Pregnancy and Breastfeeding: While beetroot is generally safe during pregnancy and breastfeeding, it’s always best for expecting or nursing mothers to consult their healthcare provider regarding their diet.

In any of these situations, it’s important to consult with a healthcare professional for personalized advice. They can provide guidance based on individual health needs and dietary requirements. For most people, beetroot can be a healthy addition to their diet when consumed in moderation.


You may not be a fan of this wonderful plant, but once you realize what beetroot can do for your health, you might just take a liking to it.

Numerous scientific studies have confirmed that beetroot regulates blood pressure, is used to prevent cancer, cleanses the liver, treats anemia, improves the body’s resistance and boosts libido, all thanks to its rich nutritional profile.

It is also excellent for preventing muscle degeneration, improves circulation, strengthens skin collagen, is good for preventing cataracts, boosts immunity and treats respiratory problems.

All these benefits of beetroot are attributed to its high concentration of nutrients, vitamins and minerals.

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Gregory Knox
Gregory Knox

A certified nutritionist, father, and animal lover combines 13 years of veganism with his expertise in food and nutrition, offering readers a wealth of knowledge on plant-based diets and cooking.