Top Beetroot Benefits for Health and Nutrition You Need to Know

What is Beetroot?

Beetroot or Beta vulgaris L. is a popular vegetable for its medicinal properties and juice value. It is a bright crimson colour vegetable. The bright red colour of beetroot is due to the red pigments known as betalains. It is a root vegetable and is also known by common names like beet, chard, sea beet, spinach beet, garden beet, white beet and Chukander. This vegetable is high in vitamins A, B1, B2, B6 and C. It is also a good source of calcium, magnesium, copper, phosphorus, sodium and iron. 

Beetroot is one of the richest sources of folate. It contains vitamins A, B1, B2, B6 and C. It is also a good source of calcium, magnesium, copper, phosphorus, sodium and iron. It is good for heart, brain, liver, blood pressure, diabetes, and lipids. It is also known to boost energy levels and improve stamina. Know more about this vegetable, its nutritional profile, uses, benefits of eating beetroot and much more.

Beetroot Nutritional Value per 100 gm

Beetroots are a good source of folic acid and vitamin C. It also contains small amounts of vitamins B1, B2, B3, and vitamin A in the form of beta-carotene.  It is also rich in minerals like calcium, magnesium, phosphorus, potassium, and sodium. It also contains smaller amounts of iron, copper, zinc, manganese, and selenium. It contains a lot of antioxidants, vitamins (A, B, C), and fibre. Here’s the beetroot nutritional value in 100 gm. 

Nutrient	Nutritional value
Energy	43 kcal
Carbohydrates	9.56g
Proteins	1.61g
Fibre	2.8g
Total Fat	0.17g
Calcium	16mg
Iron	0.8mg
Magnesium	23mg
Sodium	40mg
Potassium	325mg
Phosphorous	40mg
Vitamin C	4.9mg
Thiamin	0.031mg
Riboflavin	0.04mg
Folate	109 mcg
Niacin	0.334mg
Vitamin B-6	0.067mg

Properties of Beetroot

Beetroots are rich in other valuable compounds such as nitrates, Vitamin C, carotenoids, glycine betaine, saponins, betacyanins, folates, betanin, polyphenols and flavonoids. These components make it a superfood with multiple properties. The potential properties of beetroot are:

• Antioxidant activity: Beetroots contain compounds called betalains, polyphenols, and phenolics that combat damaging free radicals in our tissues, protecting cells from premature ageing and disease.
• Antitumor activity: Ongoing research indicates that betalains in beetroots may prevent tumour growth.
• Improving cognitive function: Beetroot supplementation may enhance blood flow to the brain and help boost mental sharpness over the long run.
• Antihypertensive activity: Nitrates in beetroots act to relax and widen blood vessels, lowering the workload of the heart and reducing high blood pressure over time if consumed regularly.
• Lipid-lowering activity: Beetroot contains fibre, plant sterols, and betalains, which help eliminate cholesterol from the body, which in turn helps lower harmful LDL levels.
• Antidiabetic activity: Rich in fibre and plant compounds, eating beetroot may aid blood sugar control through slower carb digestion and reduce insulin resistance in tissues like muscle.
• Boosting performance activity: Nitrates boost nitric oxide levels, increasing blood flow and stamina during exercise by dilating vessels and transporting oxygen more efficiently to working muscles.
• Anti-inflammatory activity: Betalains are antioxidants that suppress inflammation at the cellular level by neutralising free radicals.
• Anti-microbial activity: Betalains and other plant compounds in beetroot have been shown to directly inhibit or kill pathogens, such as bacteria and viruses, that can cause infections.
• Hepato-protective activity: Beetroot contains special phenolic compounds that may aid liver function and curb damage from toxins, fat accumulation and oxidative stress on hepatic cells over the long term.
• Diuretic activity: Beetroot water and fibre content help promote frequent urination, helping flush sodium and fluid buildup from the body to avoid water retention and reduce the strain on the heart.

Beetroot Benefits for Overall Health

Beetroots can be an excellent choice for heart and brain health. They are high in nitrates, which improve blood flow, delivering more oxygen and nutrients to the heart and brain. Beets also contain plant compounds that reduce inflammation and protect cells from damage. The nitrates convert to nitric oxide, relaxing blood vessels, lowering blood pressure, and reducing strain on the heart. Improved blood flow enhances brain function, including memory and cognitive abilities. Here are the top 15 beetroot benefits.

1. For Healthy Blood Pressure and Circulation

Beets may help maintain healthy blood pressure and support circulation, as some studies have observed their nitrate content contributing to vascular health.

2. For Cancer Risk Prevention

Beets contain bioactive compounds, such as betalains, which have shown potential in laboratory studies to exhibit anti-cancer properties, though more human research is needed.

3. For Weight Management

Including beets as part of a balanced diet may support weight management, as they are naturally low in calories and rich in nutrients.

4. Contributing to Heart Health

Nutrients present in beets, including dietary nitrates and antioxidants, may support heart health by helping manage blood pressure and other cardiovascular risk factors.

5. Supporting Blood Sugar Management

Some preliminary studies suggest that beets may support blood sugar control when consumed as part of a balanced diet, though individual effects may vary.

6. Providing Nutrients Important for Hair Health

Beets contain vitamins and minerals, such as iron and vitamin C, which contribute to overall nutritional support, potentially supporting healthy hair.

7. For Energy Production

Beets are a source of natural nitrates, which have been associated with improved stamina and energy metabolism in some exercise performance studies.

8. For Digestive Health

Beets provide dietary fibre, which contributes to digestive regularity and may help support overall gut health.

9. For Brain Function

Beets may support brain health by promoting blood flow, which in some studies has been linked to cognitive function; however, the role of glutathione and cancer prevention requires further evidence.

10. For Liver Function

Beets contain antioxidants and compounds that may support natural liver functions; their role in detoxification is still under scientific investigation.

11. Providing Antioxidants with Potential Protective Roles

Beets are rich in antioxidants such as betalains, which have shown protective effects in laboratory studies, although their role in cancer risk reduction in humans is not conclusive.

12. For Cardiovascular Well-being

Beets may contribute to cardiovascular health by supporting healthy blood flow and helping to manage risk factors associated with heart conditions.

13. Suitable for Balanced Diets Aimed at Weight Control

Due to their low calorie and high fibre content, beets can be a suitable inclusion in dietary patterns designed for weight control and satiety.

14. Providing Nutrients During Pregnancy

Beets are a natural source of folate, an essential nutrient during pregnancy that contributes to foetal neural development and may help reduce the risk of neural tube defects. Their role in managing morning sickness is traditionally suggested but not clinically proven.

15. Used Traditionally for Skin Care

Beetroot is sometimes used in homemade face masks due to its antioxidant content and natural pigments, though scientific evidence on its skincare effectiveness is limited.

How to Use Beetroot

Beetroot is eaten boiled either as a cooked vegetable, as a salad after cooking and adding oil and vinegar, or raw and shredded, either alone or combined with any salad vegetable. Here are the common uses of beetroot.

• Salads
• Smoothies
• Chutneys
• Juice
• Roti/paratha
• Rice
• Idli

How to Prepare Beetroot Juice

To prepare beetroot juice, follow these simple steps:

1. Thoroughly wash the beetroots and any other fruits or vegetables you’re using. Peel the beetroots and other ingredients if desired.
2. Chop the beetroots, apple or carrot, and ginger into small pieces to make blending easier.
3. Place the chopped beetroot and other ingredients into a blender. Add a small amount of water to help with blending.
4. Blend the mixture until it becomes smooth. You may need to stop and scrape down the sides of the blender a few more times.
5. If you prefer a smoother juice, pour the blended mixture through a strainer to remove the pulp. Press the pulp with a spoon to extract as much juice as possible.
6. Squeeze half a lemon into the juice for added flavour and a boost of vitamin C.
7. Pour the beetroot juice into a glass and serve immediately. You can add ice cubes if you like your juice cold.

Beetroot Juice Benefits

Beetroot juice is packed with antioxidants and nitrates, which offer many health benefits, making it a healthy drink. It’s gaining popularity, especially in sports drinks, due to its active ingredient, inorganic nitrate (NO3). Here’s how juice of chukandar benefits you:

• Nitrates help regulate blood pressure and enhance vasodilation, improving blood flow throughout the body.
• Drinking beetroot juice can improve exercise tolerance by enhancing vascular control and increasing oxygen delivery to muscles.
• Beetroot juice benefits the skin, and mixing a bit of vinegar with beet juice can helpclear dandruff and soothe sores and ulcers.
• Beetroot juice helps purify the blood and is known as a great blood builder. Rich in iron, it regenerates red blood cells and delivers fresh oxygen to the body.
• By improving oxygenation to the brain, beetroot juice can slow the progression of dementia in older adults.

Side Effects of Beetroot

While beetroot is highly nutritious and offers many health benefits. It can show some side effects if consumed in excess. Consuming too much beetroot can cause your urine and stool to turn pink or red. This condition, known as beeturia, is harmless but can be surprising if you’re not expecting it. Over consuming beetroot in routine can also cause kidney stones. Beetroot is high in oxalates, which can contribute to the formation of kidney stones.

Who Should Avoid Beetroot?

Beetroot is generally healthy, but low-BP patients should exercise caution or avoid it. It may further lower BP. If you are prone to hypotension, you should monitor your blood pressure closely.

Precautions to Take with Beetroot

Follow these precautions for the safe consumption of Beetroots:

• Drink in moderation: Beetroot juice can easily increase your nitrate intake beyond safe levels. This can lead to the formation of N-nitroso compounds (NOCs) in your body, which may have harmful effects.
• Medications: If you are on a medication regimen, consult your doctor, especially if you are taking medicines for blood pressure.

FAQ

References:

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