Top Beetroot Benefits for Health and Nutrition You Need to Know

Beetroot (Beta vulgaris L.), also widely known as garden beet, is a root vegetable recognized for its distinctive bright crimson color, which is primarily due to natural pigments called betalains [1]. This versatile vegetable is consumed globally, often prepared as a juice or cooked vegetable. It is a naturally nutrient-dense food, containing essential vitamins and minerals, including folate, Vitamin C, and iron, along with beneficial dietary fiber and nitrates [2].

Beetroot Nutritional Profile (per 100g, Raw)

Beetroots are valued for being low in calories while providing a high concentration of essential nutrients. They are a particularly good source of folate (Vitamin B9), which is crucial for cell growth and function, and dietary nitrates, the compounds associated with their unique cardiovascular benefits.

Evidence-Based Health Benefits of Beetroot

Beetroots and beetroot juice have been studied for their potential health benefits, primarily due to their high content of dietary nitrates and betalain pigments.

1. May Support Healthy Blood Pressure and Circulation

Beetroot is one of the richest known sources of dietary nitrates. When consumed, the body converts these nitrates into nitric oxide, a compound that acts as a potent vasodilator, meaning it helps to relax and widen blood vessels. This action is the primary mechanism through which beetroot consumption, particularly in juice form, has been shown in numerous clinical trials to lead to a significant, albeit temporary, reduction in systolic and diastolic blood pressure [2]. This contributes to better overall vascular health.

2. Potential Role in Exercise Performance

Due to the nitric oxide effect, beetroot supplementation has been linked to potential improvements in stamina and energy metabolism [3]. By enhancing oxygen efficiency and blood flow to the muscles, studies suggest that beetroot juice may allow athletes to sustain high-intensity exercise for longer periods, particularly in activities requiring endurance [3].

3. Source of Antioxidants and Anti-inflammatory Compounds

The bright red color of beetroot comes from betalains, a class of powerful antioxidants. These compounds have been investigated for their ability to combat oxidative stress and chronic inflammation within the body, which are underlying factors in many chronic diseases [1].

4. May Promote Digestive Health

Beetroot is a good source of dietary fiber. Fibre is essential for maintaining regular bowel movements and supporting a healthy gut microbiome. A 100g serving provides 2.8g of fiber, which can contribute significantly to the recommended daily intake [1].

5. Nutritional Support for Brain Function

The improved blood flow resulting from the conversion of nitrates to nitric oxide is not limited to the muscles and heart; it also affects the brain. Research suggests that the increased cerebral blood flow facilitated by beetroot may be beneficial for cognitive function and could potentially support brain health as we age [3].

6. Important Nutrient for Pregnancy

Beets are naturally rich in folate (109 mcg per 100g), which is a critical B vitamin, especially during pregnancy. Adequate folate intake is vital for the formation of the baby’s DNA and genetic material, and it helps reduce the risk of certain congenital disabilities, such as neural tube defects [1].

7. Supports Liver’s Natural Detoxification Processes

The betalains in beetroot have been studied for their potential to support liver health. While beets are often traditionally cited for “detoxification,” the scientific evidence points toward their antioxidant and anti-inflammatory properties aiding the liver in its natural, complex metabolic functions [1].

How to Incorporate Beetroot into Your Diet

Beetroot is a versatile vegetable that can be consumed in many forms:

• Salads: Eaten raw, shredded, or roasted and diced.
• Juice/Smoothies: The most common way to consume beetroot for maximizing the intake of beneficial nitrates [2].
• Cooked: Boiled, roasted, or steamed as a side dish.
• Traditional Preparations: Incorporated into rotis (flatbread), chutneys, or rice dishes.

Side Effects and Precautions with Beetroot

While highly nutritious, it is important to consume beetroot in moderation and be aware of potential side effects.

Potential Side Effects

• Beeturia: Consuming beetroot can cause urine and stool to turn a pink or reddish color. This condition, known as beeturia, is due to the excretion of betalain pigments and is entirely harmless [2].
• Kidney Stones: Beetroot is high in oxalates. While a moderate intake is generally safe, excessive consumption could potentially contribute to the formation of kidney stones in individuals predisposed to the condition [1].
• Digestive Issues: Due to its fibre content, a sudden, significant increase in beetroot intake may cause temporary digestive discomfort, bloating, or gas in sensitive individuals.

Who Should Exercise Caution or Avoid Beetroot?

• Individuals with Hypotension (Low Blood Pressure): Since beetroot is known to lower blood pressure, individuals already taking blood pressure medication or who have naturally low blood pressure should monitor their blood pressure closely and consult their doctor before consuming large amounts of beetroot, especially juice [2].
• Individuals Prone to Oxalate Kidney Stones: Those with a history of calcium oxalate kidney stones should discuss their intake with a healthcare professional due to the high oxalate content [1].
• Drug Interactions: If you are on a medication regimen, particularly blood pressure-lowering drugs, consult your doctor, as beetroot consumption could potentially amplify the effects of the medication.

Frequently Asked Questions (FAQ)

What are the main benefits of eating beetroot?

Eating beetroot may support cardiovascular health by helping to manage blood pressure (due to nitric oxide), aiding digestion (due to fiber), and potentially boosting exercise stamina [2, 3].

Can we eat beetroot daily?

Yes, beetroot can be eaten daily in moderation as part of a balanced diet. However, monitor your intake, especially if you have conditions like kidney stones or low blood pressure, and always ensure it complements your overall dietary needs and health goals [1].

Does beetroot make skin glow?

Beetroot is rich in antioxidants and Vitamin C, which are essential for skin health. While these nutrients support cell health and collagen production for a healthier complexion, the claim that they cause a specific “glow” is largely anecdotal and not clinically proven. Its benefits are primarily systemic (internal) rather than purely cosmetic [1].

Is beetroot good for hair?

As a source of essential micronutrients like iron and folate, beetroot supports overall nutritional status, which is vital for healthy hair growth. It promotes blood circulation to the scalp (due to nitrates), which is beneficial, but it is not a standalone treatment for hair loss or hair health [1].

References

[1] Chen, L., Zhu, Y., Hu, Z., Wu, S., & Jin, C. (2021). Beetroot is a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.22 Food Science & Nutrition, 9(11), 6406–6420. https://doi.org/10.1002/fsn3.2577

[2] Milton-Laskibar, I., Martínez, J. A., & Portillo, M. P. (2021). Current Knowledge on Beetroot Bioactive Compounds: Role of Nitrate and Betalains in Health and Disease. Foods, 10(6). https://doi.org/10.3390/foods10061314

[3] Clifford, T., Howatson, G., West, D., & Stevenson, E. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801