Did you know that ancient Romans used beetroot as a natural aphrodisiac? While that claim might need more scientific backing, modern research reveals this humble root vegetable packs an impressive nutritional punch. Beetroot isn’t just a colorful addition to your plate—it’s a nutrient-dense superfood with benefits backed by science. This article cuts through the hype to give you the facts about beetroot’s health benefits, how to get the most from them, and what to watch out for.
Summary
- Beetroot contains unique nitrates that improve blood flow and can lower blood pressure by 4-10 mmHg in many adults
- The betalain compounds in beetroot act as powerful antioxidants with anti-inflammatory effects
- Athletes can improve performance by 3-5% with beetroot juice consumed 2-3 hours before exercise
- Different forms (raw, cooked, juice, powder) offer varying benefits for specific health goals
- Regular consumption may support heart health, athletic performance, brain function, and digestive health
- Most benefits are backed by clinical research, with cardiovascular effects having the strongest evidence
Medical Disclaimer: This article contains general information about health topics but is not medical advice. Always consult your healthcare provider before making significant dietary changes, especially if you have existing health conditions or take medications.
What makes beetroot a nutritional powerhouse?
Nutrient breakdown
Beetroot delivers an impressive array of nutrients with relatively few calories. Here’s how the nutritional content breaks down across different forms:
| Nutrient | Raw Beetroot (per 100g) | Cooked Beetroot (per 100g) | Beetroot Juice (100ml) | % Daily Value (based on 2000 cal diet) |
|---|---|---|---|---|
| Calories | 43 | 44 | 38 | 2% |
| Carbohydrates | 9.6g | 10g | 8.8g | 3% |
| Fiber | 2.8g | 2g | 0.2g | 8% |
| Protein | 1.6g | 1.7g | 1.4g | 3% |
| Fat | 0.2g | 0.2g | 0.1g | <1% |
| Folate (B9) | 109μg | 80μg | 70μg | 20% |
| Vitamin C | 4.9mg | 3.6mg | 3mg | 6% |
| Potassium | 325mg | 305mg | 278mg | 9% |
| Iron | 0.8mg | 0.8mg | 0.7mg | 4% |
| Nitrates | 250mg | 205mg | 310mg | N/A |
Unique bioactive compounds
Nitrates: nature’s blood vessel helpers
Beetroot contains high amounts of inorganic nitrates that your body converts into nitric oxide (NO). This conversion explains many of beetroot’s most notable benefits:
- Your mouth bacteria transform nitrates into nitrites
- Stomach acid converts nitrites into nitric oxide
- Nitric oxide relaxes blood vessel walls
Beetroot contains 250-300mg nitrates per 100g—among the highest nitrate concentrations in vegetables:
| Vegetable | Nitrate Content (mg/100g) |
|---|---|
| Beetroot | 250-300 |
| Arugula | 250-300 |
| Spinach | 200-250 |
| Lettuce | 100-150 |
| Carrot | 20-50 |
| Tomato | 5-10 |
The recommended intake for cardiovascular benefits is 300-500mg of nitrates daily, easily achieved with 100-150g of beetroot.
Betalains: more than just color
These pigments give beetroot its deep red hue, but they’re not just for show:
- Betacyanins (red-violet pigments)
- Betaxanthins (yellow-orange pigments)
Both types function as powerful antioxidants that neutralize free radicals and reduce inflammation. They’re relatively rare in the American diet, making beetroot one of the few good sources.
Betalain stability factors:
- Heat-sensitive: 15-30% loss during cooking
- pH-dependent: More stable in acidic conditions (adding lemon juice helps)
- Light-sensitive: Store in dark containers
- Most stable in whole beetroot vs. juice or powder
Other beneficial compounds
- Phenolic acids (like ferulic, protocatechuic, and vanillic acids)
- Small amounts of quercetin and other flavonoids
- Betaine: supports liver function and protein synthesis
Health benefits of beetroot
Beetroot has been used for thousands of years, with records dating back to ancient Babylon. Initially, people primarily consumed the green tops rather than the roots. Ancient Greeks and Romans valued beetroot for medicinal purposes, using it to treat fevers and digestive issues. By the Middle Ages, beetroot was used in Europe to address blood-related ailments—an interesting historical parallel to our modern understanding of its cardiovascular benefits.
Traditional folk medicine in Eastern Europe incorporated beetroot into treatments for liver conditions and blood purification. Many of these traditional uses align with current scientific findings, particularly regarding circulation and liver health. The rich cultural history of beetroot continues today in dishes like Ukrainian borscht, Eastern European vinegret salad, and pickled beets across Scandinavia.
Cardiovascular health champion
Lowering blood pressure
Research shows beetroot can reduce blood pressure within hours of consumption. A 2018 meta-analysis published in the Journal of Nutrition found that beetroot juice can lower systolic blood pressure by an average of 4-10 mmHg.
The nitrate-nitric oxide pathway works by:
- Improving endothelial function (the inner lining of blood vessels)
- Reducing arterial stiffness
- Promoting vasodilation (widening of blood vessels)
These effects are most pronounced in people with hypertension but can benefit those with normal blood pressure too. A 2020 study in the British Journal of Nutrition showed effects beginning within 3 hours of consumption and lasting up to 24 hours.
Improving blood flow and circulation
The nitric oxide from beetroot helps:
- Prevent platelet aggregation (reduces blood clotting risk)
- Improve oxygen delivery to tissues
- Support healthy blood vessel function
Reducing heart disease risk factors
The folate in beetroot helps break down homocysteine, an amino acid linked to heart disease when levels get too high. A 2021 clinical trial showed participants who consumed beetroot juice for six weeks had homocysteine levels decrease by an average of 4%.
Enhancing athletic performance and stamina
Oxygen efficiency and energy production
Research in the Journal of Applied Physiology (2022) shows beetroot juice can:
- Reduce the oxygen cost of exercise by about 3-5%
- Improve exercise tolerance
- Enhance mitochondrial efficiency
This happens because nitrates help your body produce energy more efficiently, especially in fast-twitch muscle fibers that typically consume more oxygen.
Impact on different exercise types
| Exercise Type | Benefit Level | Research Findings |
|---|---|---|
| Endurance (Running, Cycling) | High | Improves time to exhaustion by 15-25% in moderate-intensity exercise; most consistent benefits |
| High-intensity Intervals | Moderate | Enhances recovery between sprints; 2-4% improvement in repeated sprint performance |
| Strength Training | Low-Moderate | Mixed results; may help with recovery and training volume rather than peak strength |
| Team Sports | Moderate | Improved sprint recovery and sustained effort; 3-5% increase in high-intensity running distances |
A 2019 study in the European Journal of Sport Science found the greatest benefits occur in:
- Exercise lasting 5-30 minutes
- Activities requiring sustained effort near VO2 max
- Sports with repeated sprint efforts
Timing for athletic benefits
For optimal performance benefits:
| Goal | Timing | Amount | Peak Effect |
|---|---|---|---|
| Acute performance | 2-3 hours before | 300-500ml juice | 2-3 hours after consumption |
| Chronic adaptation | Daily for 6+ days | 70-150ml juice | Sustained effect after 6+ days |
| Competition | 2-3 hours pre-event | 400ml juice | During event |
| Training enhancement | Daily before training | 250ml juice | Throughout training period |
Research from Exeter University shows loading with beetroot juice for 3-6 days before a major event provides more reliable benefits than single-dose consumption.
Anti-inflammatory and antioxidant power
How betalains work
Betalains reduce inflammation through multiple pathways:
- Blocking the COX-1 and COX-2 enzymes (similar to some anti-inflammatory medications)
- Scavenging free radicals (particularly reactive oxygen species)
- Protecting cell membranes from oxidative damage
- Modulating inflammatory cytokines
A 2022 study in Antioxidants journal found beetroot extract reduced inflammatory markers by up to 24% in human cell studies.
Betalain comparison with other antioxidants
| Antioxidant Source | ORAC Value (μmol TE/100g) | Notable Properties |
|---|---|---|
| Beetroot | 1,776 | Water-soluble, heat-sensitive |
| Blueberries | 4,669 | Stable when frozen |
| Dark Chocolate | 20,816 | Fat-soluble |
| Red Wine | 5,700 | Polyphenol-rich |
| Green Tea | 1,253 | Catechin-rich |
While beetroot’s ORAC value isn’t the highest, its betalains are relatively rare in the food supply and complement other antioxidants in the diet.
Inflammation-related benefits
These effects may help manage chronic inflammation, which plays a role in many diseases:
- Joint discomfort and stiffness
- Digestive tract inflammation
- Systemic inflammatory markers
- Recovery from exercise-induced inflammation
Research from the University of Leeds (2023) suggests regular consumption may help maintain lower levels of inflammatory markers in healthy adults.
Supporting digestive health
Fiber benefits
With 2-3g fiber per cup, beetroot:
- Promotes regular bowel movements
- Prevents constipation
- Adds bulk to stool
- Supports healthy transit time
Fiber content comparison per 100g:
| Food | Total Fiber (g) | Soluble Fiber (g) | Insoluble Fiber (g) |
|---|---|---|---|
| Beetroot | 2.8 | 0.8 | 2.0 |
| Apple | 2.4 | 0.7 | 1.7 |
| Broccoli | 2.6 | 0.4 | 2.2 |
| Brown Rice | 1.8 | 0.2 | 1.6 |
Prebiotic potential
The fiber in beetroot acts as food for your gut microbiome, potentially:
- Increasing beneficial bacteria like Lactobacilli and Bifidobacteria
- Reducing harmful bacterial populations
- Supporting gut barrier function
- Producing beneficial short-chain fatty acids
A 2021 study in the Journal of Nutritional Biochemistry found that beetroot fiber increased beneficial Bifidobacteria by 8% in the gut microbiome of test subjects after 2 weeks of regular consumption.
Supporting digestive enzymes
Beetroot contains small amounts of betaine hydrochloride, which may:
- Support stomach acid production
- Aid protein digestion
- Help with nutrient absorption
The betaine content varies by preparation method:
- Raw: 120-150 mg/100g
- Cooked: 100-120 mg/100g
- Juice: 70-100 mg/100ml
Boosting brain health
Blood flow benefits for your brain
The nitric oxide boost from beetroot:
- Increases blood flow to the brain (by 8-14% in key regions)
- Improves oxygen delivery to neural tissue
- Enhances the removal of metabolic waste products
Research published in the Journals of Gerontology (2023) found that adults who consumed beetroot juice showed increased blood flow to the frontal lobes—areas associated with decision-making and executive function.
Cognitive performance effects
Research from Wake Forest University (2021) found that older adults who consumed beetroot juice before exercise had brain networks that more closely resembled those of younger adults. Specific benefits include:
| Cognitive Domain | Improvement | Population Most Affected |
|---|---|---|
| Reaction time | 4-7% faster | Adults 55+ years |
| Decision-making | Moderate improvement | All ages, more pronounced in older adults |
| Executive function | 8-10% improvement | Adults with mild cognitive issues |
| Memory recall | Slight improvement | Mixed results across age groups |
| Mental fatigue | Reduced during tasks | All ages during challenging mental tasks |
A 2022 study in Frontiers in Nutrition showed particular benefits during cognitive tasks requiring rapid processing or sustained attention.
Potential for age-related cognitive support
The brain-supporting effects appear most pronounced in:
- Older adults (55+ years)
- Those with slightly decreased cognitive function
- People with less-than-optimal cardiovascular health
- Those with higher-than-optimal blood pressure
The combination of regular beetroot consumption and exercise may offer synergistic effects on brain health, particularly for aging adults.
Supporting liver function
Betaine’s role
The betaine in beetroot (100-150 mg/100g):
- Helps liver cells process fatty acids more efficiently
- Protects liver cells from environmental stress
- May reduce fat accumulation in the liver
- Serves as a methyl donor for important metabolic processes
Research published in the World Journal of Gastroenterology (2022) indicated that betaine supplementation improved liver function tests in patients with non-alcoholic fatty liver disease.
Detoxification support
Beetroot supports your body’s natural detox pathways by:
- Providing antioxidants that protect liver cells during detoxification
- Supporting Phase 2 detoxification through betalains
- Providing nutrients needed for bile production
- Enhancing glutathione production (the body’s master antioxidant)
Comparison of liver-supporting foods
| Food | Key Compounds | Liver Support Mechanism |
|---|---|---|
| Beetroot | Betaine, betalains | Methylation support, antioxidant protection |
| Milk thistle | Silymarin | Cell membrane protection, antioxidant |
| Dandelion | Taraxacin | Bile production, diuretic effect |
| Artichoke | Cynarin | Bile production, cholesterol metabolism |
| Turmeric | Curcumin | Anti-inflammatory, antioxidant |
Research Status: While traditional use of beetroot for liver support has a long history, clinical research is still emerging. Current evidence is strongest for betaine’s role in fatty liver conditions, with additional studies needed for other liver conditions.
Potential anti-cancer properties
Protective compounds
Beetroot contains several compounds with potential anti-cancer properties:
- Betanin has shown anti-proliferative effects in lab studies
- Betalains may interrupt cancer cell growth cycles
- Antioxidants help prevent DNA damage
- Nitrates may inhibit N-nitroso compound formation
Research status
Current evidence is mostly limited to laboratory and animal studies:
| Cancer Type | Research Status | Compound Studied | Key Findings |
|---|---|---|---|
| Colon cancer | In vitro & animal | Betanin | 12-15% reduction in cell proliferation |
| Prostate cancer | In vitro | Betalain extract | Reduced growth in cell lines |
| Breast cancer | In vitro & limited animal | Whole beetroot extract | Anti-proliferative effects observed |
| Pancreatic cancer | Early in vitro only | Mixed beetroot compounds | Initial positive findings needing further study |
A 2020 review in the journal Molecules concluded that beetroot extract showed promising anti-cancer properties in laboratory settings, but human clinical trials are still lacking.
Important context: Beetroot isn’t a cancer treatment but may contribute to a cancer-protective diet as part of an overall healthy eating pattern.
Mechanisms of action
The potential anti-cancer effects likely occur through multiple pathways:
- Anti-inflammatory effects reducing cancer-promoting inflammation
- Antioxidant activity protecting cellular DNA
- Cell cycle modification slowing abnormal cell division
- Promotion of apoptosis (programmed cell death) in abnormal cells
Most promising areas for future research include colorectal and digestive tract cancers, where direct contact with beetroot compounds occurs.
Role in diabetes management support
Blood sugar management
Beetroot may help with blood sugar control through multiple mechanisms:
| Mechanism | Effect | Evidence Level |
|---|---|---|
| Alpha-lipoic acid | Improved insulin sensitivity | Moderate |
| Dietary fiber | Slowed sugar absorption | Strong |
| Betalains | Anti-inflammatory effects | Preliminary |
| Low glycemic impact | Minimal blood sugar spikes | Strong |
A 2022 study in the Journal of Nutrition and Metabolism found beetroot juice reduced post-meal glucose spikes by 9-12% in people with type 2 diabetes.
Glycemic information
- Glycemic Index: 64 (medium)
- Glycemic Load: 5 (low)
- Net Carbs per 100g: 8g
This relatively low glycemic load makes beetroot a good option for people monitoring blood sugar levels when consumed in reasonable portions.
Special considerations for people with diabetes
- Portion control is important (stick to 1/2 cup cooked)
- Fresh beetroot has a lower glycemic impact than canned versions with added sugars
- Beetroot juice concentrates sugars and removes fiber, so whole beetroot is preferable
- Combining beetroot with protein or healthy fat further reduces glycemic impact
Research direction
Recent research from the University of Newcastle (2023) suggests beetroot’s effects on insulin sensitivity might be partly due to its nitrate content improving mitochondrial efficiency. This emerging area of study may open new pathways for understanding how beetroot supports metabolic health.
Raw vs. cooked vs. juice vs. powder: which form is best?
Different preparation methods can significantly impact beetroot’s nutritional profile and health benefits. Here’s how they compare:
Benefits comparison by consumption method
| Benefit Category | Raw Beetroot | Cooked Beetroot | Beetroot Juice | Beetroot Powder |
|---|---|---|---|---|
| Blood Pressure | ★★★★ | ★★★ | ★★★★★ | ★★★ |
| Athletic Performance | ★★★ | ★★★ | ★★★★★ | ★★★★ |
| Digestive Health | ★★★★★ | ★★★★ | ★★ | ★★★ |
| Antioxidant Activity | ★★★★★ | ★★★★ | ★★★★ | ★★★ |
| Convenience | ★★ | ★★★ | ★★★★ | ★★★★★ |
| Nutrient Retention | ★★★★★ | ★★★★ | ★★★ | ★★★ |
| Absorption Speed | ★★ | ★★★ | ★★★★★ | ★★★★ |
Nutrient availability by preparation method
Raw beetroot
- Highest enzyme content
- Maximum vitamin C (8% RDA vs 6% when cooked)
- Strongest nitrate effect on blood pressure
- Crunchier texture with slightly earthy taste
- Contains more folic acid than cooked versions
- Best for: Maximum nutrition, salads, juicing
Cooked beetroot
- Better digestibility due to softened fibers
- Enhanced sweet flavor as sugars concentrate
- Some nitrate loss (10-15%)
- More palatable for many people
- Steaming preserves more nutrients than boiling (up to 25% more retained)
- Best for: Balanced nutrition, improved taste, easier digestion
Beetroot juice
- Concentrated nitrates (300-400mg per cup)
- Faster absorption into bloodstream
- 3-5 times more nitrates per serving than whole beets
- Higher sugar content (no fiber to slow absorption)
- Easier to consume larger amounts
- Missing fiber component
- Best for: Athletic performance, blood pressure management, quick consumption
Beetroot powder
- Convenient option with long shelf life (6-12 months)
- Concentrated nutrients (2-3 tablespoons ≈ one whole beetroot)
- Variable quality based on processing methods
- Heat processing may reduce some benefits
- Easy to add to smoothies, baking, etc.
- Best for: Convenience, travel, adding to recipes, consistent supplementation
Preserving nutrients during preparation
- Don’t peel before cooking (peel after)
- Avoid cutting into small pieces before cooking
- Keep the root and 1-2 inches of stem intact while cooking
- Add a splash of lemon juice to preserve color and antioxidants
- Steam rather than boil to minimize nutrient loss
Potential side effects and considerations
Beeturia: the red surprise
Up to 14% of people experience red or pink urine/stool after eating beetroot. This is harmless but can be alarming if unexpected. It results from unmetabolized betalains and is more common in people with iron deficiency or malabsorption issues.
Oxalate concerns
Beetroot contains moderate levels of oxalates (121 mg per 100g), which can contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate stones:
- Limit consumption to small amounts
- Always drink plenty of water
- Consider enjoying beets with calcium-rich foods (calcium binds oxalates in the gut)
Blood pressure effects
The same properties that make beetroot beneficial for high blood pressure might cause problems if you:
- Have naturally low blood pressure
- Take blood pressure medications
- Use erectile dysfunction medications (which also affect nitric oxide pathways)
This combination can cause excessive blood pressure drops.
Digestive considerations
Some people experience:
- Temporary bloating or gas due to fiber content
- Mild stomach discomfort from the complex sugars
- Loose stools if consumed in large amounts
Medication interactions
Use caution if you take:
- Blood thinners (beetroot greens contain vitamin K)
- Blood pressure medications
- Medications metabolized by specific liver enzymes
Incorporating beetroot into your diet
Choosing and storing beetroot
Selection tips:
- Look for firm, smooth skin without deep bruises
- Smaller beets tend to be sweeter and more tender
- Fresh greens indicate freshness (if attached)
Storage:
- Refrigerate unwashed in a perforated plastic bag
- Remove greens if attached (store separately)
- Will keep for 2-3 weeks in proper conditions
Don’t forget the greens!
Beet greens are nutritional stars:
- Higher in iron than spinach
- Excellent source of vitamins A, C, and K
- Rich in calcium and magnesium
Use them like spinach—steamed, sautéed, or in salads.
Simple ways to enjoy beetroot
Salads:
- Raw: Grate or thinly slice for colorful additions to salads
- Roasted: Cube and cool for hearty salad toppings
Smoothies and juices:
- Combine with apple, carrot, and ginger
- Blend with berries to mask earthy flavor
Roasted beetroot:
- Toss with olive oil, salt, and herbs
- Roast at 400°F for 35-40 minutes
Beet dip:
- Blend roasted beets with Greek yogurt, garlic, and dill
- Use as a colorful alternative to hummus
Soups:
- Classic borscht with cabbage and potatoes
- Creamy beet soup with coconut milk
Recommended serving sizes
For general health benefits:
- 1-2 medium beets (100-150g) 3-4 times weekly
- Or 70-150ml of beetroot juice daily
- For athletic performance: 300-500ml juice 2-3 hours before exercise
Conclusion
Beetroot offers an impressive range of health benefits, from better blood pressure to enhanced athletic performance. Its unique combination of nitrates, betalains, and essential nutrients makes it a valuable addition to a balanced diet.
The research is strongest for beetroot’s cardiovascular and exercise performance benefits, but promising evidence suggests it may also support brain health, liver function, and more.
Remember that no single food is a miracle cure. Beetroot works best as part of a varied, plant-rich diet alongside other healthy lifestyle habits. Whether you enjoy it raw, cooked, juiced, or powdered, this ruby-red root deserves a regular spot on your plate.
FAQs
Is it okay to eat beetroot every day?
Yes, most healthy people can eat beetroot daily in moderate amounts (1 medium beet). Monitor for any digestive discomfort and be aware of the temporary red urine/stool effect.
How much beetroot juice is safe/effective?
For blood pressure and heart health benefits, research suggests 70-150ml daily. For athletic performance, 300-500ml 2-3 hours before exercise works best. More isn’t necessarily better—stick to these amounts.
Can beetroot help with anemia?
Beetroot contains iron (0.8mg per 100g) and folate, both important for preventing anemia. However, the iron isn’t as easily absorbed as that from animal sources. Pairing beetroot with vitamin C-rich foods improves iron absorption.
Is beetroot good for skin health?
The antioxidants in beetroot may support skin health by protecting against oxidative damage. The high vitamin C content also supports collagen production. While no specific studies focus on beetroot for skin, its nutrient profile suggests potential benefits.
What’s the difference between red and golden beets nutritionally?
Golden beets contain the same basic nutrients as red beets but have different phytonutrients:
- Less betanin (the red pigment)
- More beta-xanthin (yellow pigment)
- Similar nitrate content
- Often milder, less “earthy” flavor
Raw vs. cooked vs. juice vs. powder: which form is best?
Different preparation methods can significantly impact beetroot’s nutritional profile and health benefits. Here’s how they compare:
Benefits comparison by consumption method
| Benefit Category | Raw Beetroot | Cooked Beetroot | Beetroot Juice | Beetroot Powder |
|---|---|---|---|---|
| Blood Pressure | ★★★★ | ★★★ | ★★★★★ | ★★★ |
| Athletic Performance | ★★★ | ★★★ | ★★★★★ | ★★★★ |
| Digestive Health | ★★★★★ | ★★★★ | ★★ | ★★★ |
| Antioxidant Activity | ★★★★★ | ★★★★ | ★★★★ | ★★★ |
| Convenience | ★★ | ★★★ | ★★★★ | ★★★★★ |
| Nutrient Retention | ★★★★★ | ★★★★ | ★★★ | ★★★ |
| Absorption Speed | ★★ | ★★★ | ★★★★★ | ★★★★ |
Nutrient availability by preparation method
Raw beetroot
- Highest enzyme content
- Maximum vitamin C (8% RDA vs 6% when cooked)
- Strongest nitrate effect on blood pressure
- Crunchier texture with slightly earthy taste
- Contains more folic acid than cooked versions
- Best for: Maximum nutrition, salads, juicing
Cooked beetroot
- Better digestibility due to softened fibers
- Enhanced sweet flavor as sugars concentrate
- Some nitrate loss (10-15%)
- More palatable for many people
- Steaming preserves more nutrients than boiling (up to 25% more retained)
- Best for: Balanced nutrition, improved taste, easier digestion
Beetroot juice
- Concentrated nitrates (300-400mg per cup)
- Faster absorption into bloodstream
- 3-5 times more nitrates per serving than whole beets
- Higher sugar content (no fiber to slow absorption)
- Easier to consume larger amounts
- Missing fiber component
- Best for: Athletic performance, blood pressure management, quick consumption
Beetroot powder
- Convenient option with long shelf life (6-12 months)
- Concentrated nutrients (2-3 tablespoons ≈ one whole beetroot)
- Variable quality based on processing methods
- Heat processing may reduce some benefits
- Easy to add to smoothies, baking, etc.
- Best for: Convenience, travel, adding to recipes, consistent supplementation
Preserving nutrients during preparation
- Don’t peel before cooking (peel after)
- Avoid cutting into small pieces before cooking
- Keep the root and 1-2 inches of stem intact while cooking
- Add a splash of lemon juice to preserve color and antioxidants
- Steam rather than boil to minimize nutrient loss
Potential side effects and considerations
Beeturia: the red surprise
Up to 14% of people experience red or pink urine/stool after eating beetroot. This is harmless but can be alarming if unexpected. It results from unmetabolized betalains and is more common in people with iron deficiency or malabsorption issues.
Oxalate concerns
Beetroot contains moderate levels of oxalates (121 mg per 100g), which can contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate stones:
- Limit consumption to small amounts
- Always drink plenty of water
- Consider enjoying beets with calcium-rich foods (calcium binds oxalates in the gut)
Blood pressure effects
The same properties that make beetroot beneficial for high blood pressure might cause problems if you:
- Have naturally low blood pressure
- Take blood pressure medications
- Use erectile dysfunction medications (which also affect nitric oxide pathways)
This combination can cause excessive blood pressure drops.
Digestive considerations
Some people experience:
- Temporary bloating or gas due to fiber content
- Mild stomach discomfort from the complex sugars
- Loose stools if consumed in large amounts
Medication interactions
Use caution if you take:
- Blood thinners (beetroot greens contain vitamin K)
- Blood pressure medications
- Medications metabolized by specific liver enzymes
Incorporating beetroot into your diet
Choosing and storing beetroot
Selection tips:
- Look for firm, smooth skin without deep bruises
- Smaller beets tend to be sweeter and more tender
- Fresh greens indicate freshness (if attached)
Storage:
- Refrigerate unwashed in a perforated plastic bag
- Remove greens if attached (store separately)
- Will keep for 2-3 weeks in proper conditions
Don’t forget the greens!
Beet greens are nutritional stars:
- Higher in iron than spinach
- Excellent source of vitamins A, C, and K
- Rich in calcium and magnesium
Use them like spinach—steamed, sautéed, or in salads.
Simple ways to enjoy beetroot
Salads:
- Raw: Grate or thinly slice for colorful additions to salads
- Roasted: Cube and cool for hearty salad toppings
Smoothies and juices:
- Combine with apple, carrot, and ginger
- Blend with berries to mask earthy flavor
Roasted beetroot:
- Toss with olive oil, salt, and herbs
- Roast at 400°F for 35-40 minutes
Beet dip:
- Blend roasted beets with Greek yogurt, garlic, and dill
- Use as a colorful alternative to hummus
Soups:
- Classic borscht with cabbage and potatoes
- Creamy beet soup with coconut milk
Recommended serving sizes
For general health benefits:
- 1-2 medium beets (100-150g) 3-4 times weekly
- Or 70-150ml of beetroot juice daily
- For athletic performance: 300-500ml juice 2-3 hours before exercise
Conclusion
Beetroot offers an impressive range of health benefits, from better blood pressure to enhanced athletic performance. Its unique combination of nitrates, betalains, and essential nutrients makes it a valuable addition to a balanced diet.
The research is strongest for beetroot’s cardiovascular and exercise performance benefits, but promising evidence suggests it may also support brain health, liver function, and more.
Remember that no single food is a miracle cure. Beetroot works best as part of a varied, plant-rich diet alongside other healthy lifestyle habits. Whether you enjoy it raw, cooked, juiced, or powdered, this ruby-red root deserves a regular spot on your plate.
FAQs
Is it okay to eat beetroot every day?
Yes, most healthy people can eat beetroot daily in moderate amounts (1 medium beet). Monitor for any digestive discomfort and be aware of the temporary red urine/stool effect.
How much beetroot juice is safe/effective?
For blood pressure and heart health benefits, research suggests 70-150ml daily. For athletic performance, 300-500ml 2-3 hours before exercise works best. More isn’t necessarily better—stick to these amounts.
Can beetroot help with anemia?
Beetroot contains iron (0.8mg per 100g) and folate, both important for preventing anemia. However, the iron isn’t as easily absorbed as that from animal sources. Pairing beetroot with vitamin C-rich foods improves iron absorption.
Is beetroot good for skin health?
The antioxidants in beetroot may support skin health by protecting against oxidative damage. The high vitamin C content also supports collagen production. While no specific studies focus on beetroot for skin, its nutrient profile suggests potential benefits.
What’s the difference between red and golden beets nutritionally?
Golden beets contain the same basic nutrients as red beets but have different phytonutrients:
- Less betanin (the red pigment)
- More beta-xanthin (yellow pigment)
- Similar nitrate content
- Often milder, less “earthy” flavor