Beetroot – Benefits, Nutritional Facts, & Beets Recipes

There is no denying that eating fruits and vegetables has a positive and quantitative effect on health and immunity. They complement a unique combination of nutrients, vitamins, antioxidants and minerals in your diet. They also help in detoxification which eradicates toxins from the body.

One of these superfoods is beets or beets, the star of popular smoothies today. It has been promoted by many health professionals and nutritionists to be consumed for its abundance of vitamins and minerals.`

Beetroot may not be the first choice in your diet, but it shouldn’t be missed at your grocery store.


Beetroot nutritional information

Beetroot may look a little muddy at first, but that’s normal after all. It is a root vegetable with long stems, thick skin, and a reddish-purple color. Beets have an earthy, slightly bitter flavor, but are best paired with bright, sweet, and fresh flavors.

Nutritional information for beetroot per 100 grams –

  • Energy – 43kcal
  • Carbs – 8.8 g
  • Dietary fiber – 3.5 g
  • Fats – 0.1 g
  • Protein – 1.7 g

With its vibrant color, beets are also a versatile root vegetable, rich in nitrates, betalain pigments, fiber, and a great source of various vitamins and minerals like folate, magnesium, potassium, vitamin B-6, iron, thiamine, riboflavin, glutamine, zinc, copper and selenium, with established use in blood circulation, menstruation and hepatobiliary disorders.

The importance of dietary nitrates found in beetroot is effective in treating hypertension by contributing to the endothelial production of nitric oxide.

It acts as a vasodilator, thus increasing the perfusion of blood in the tissues and helping in better erection and decreasing the rate of accumulation of cholesterol in the arteries, which can cause a heart attack.

The impressive resume doesn’t end there, and it’s no surprise that beets are helpful in boosting your athletic performance and helping you live longer while promoting health.

9 Health and Nutrition Benefits of Beetroot

Below are the 9 benefits you will enjoy from your beetroot rich diet:

1. Beetroot lowers blood pressure

The nitric oxide present in beets acts as a vasodilator, thus increasing the perfusion of blood in the tissues. Many studies have shown that the increase in nitric oxide that occurs after eating beets can help lower blood pressure in healthy people.

This is because the nitrates in beets help to relax the blood vessels, thus lowering the state of high blood pressure. For people with high blood pressure, adding a 200-250ml glass of beetroot juice or adding 80-100 grams of beetroot to salads daily will help reduce hypertension or blood flow disorders and help maintain healthier levels.

two. Beetroot prevents anemia

Many may believe that the red color of beets only helps to prevent anemia. However, beetroot juice contains a lot of iron, folic acid which helps in the formation of red blood cells that carry oxygen and nutrients throughout the body to ensure a healthy blood count.

It is a fact that the regeneration of red blood cells is imperative to help prevent menstrual disorders in women, anemia and menopausal symptoms in women taking only regular beetroot juice.

3. Beetroot that increases athletic performance

With all the nutrients, beets are sure to pack a punch in your workout. When you supplement with beetroot juice/or eat it raw, you can run faster and longer with less perceived exertion. The sugars present in it give you an immediate energy boost while supplementing nitrates and extra iron.

A 2016 study in the European Journal of Applied Physiology gave 30 physically active men varying doses of beetroot juice or placebo after completing 100 jumps. Those given the beetroot juice had less inflammation, faster muscle recovery and reported less pain than those given the placebo.

With beets, you will rock that “workout of the day”!

4. Beetroot has antioxidant properties

The antioxidant properties of foods help defend cells against damage and increase the levels of antioxidants in the blood that help our body from harmful free radicals. If levels of free radicals increase within the body, they can cause oxidative stress that damages DNA and cellular structure.

Fortunately, the super antioxidant boost from beetroot consumption helps to suppress inflammation and significantly relieve osteoarthritis pain.

Also based on a FRAP (plasma ferric reduction capacity) analysis (a measure of antioxidants in food), beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams). This is evidence that it reduces the risk of colon and digestive tract cancer.

5. Beetroot helps with constipation

Beetroot is rich in fiber. It is highly beneficial for regulating your digestive processes and facilitating bowel movement to offer quick relief from constipation. Betalains present in beets is an agent thought to help maintain good overall digestive health.

However, a certain percentage of the population may experience a strange side effect: “It changes the consistency and color of stool and urine.” But you’ll be fine, it’s definitely not blood, it’s beetroot.

In technical terms, beet red pigments in urine or stool are called beeturia, which is believed to be harmless in most cases.

6. Beetroot promotes healthy brain function

Beetroot also contains significant amounts of boron, which is related to the production of human sex hormones and helps to increase brain function and concentration power.

In fact, for maintaining healthy brain function and preventing dementia (symptoms of impaired memory, communication, and thinking), beets are effective. The nitric oxide and boron found in beets are effective in targeting blood flow and promoting cognitive function as we age.

7. Beetroot acts like a Natural Viagra

The link between using beetroot as a natural Viagra is not a recent discovery. It comes from the time of the ancient Romans when they first used red beetroot as a folk remedy to treat erectile dysfunction and impotence as an aphrodisiac.

And to this day, beetroot juice has been used directly to benefit the libido of both women and men. Research has confirmed that beetroot juice helps to treat this because it is rich in nitrates. Nitric oxide serves as a vasodilator to open up blood vessels so that pressure can be maintained in the corpora cavernosa (an erectile tissue). So, the next time an erection occurs, the blood-engulfed tissue will trigger a strong erection.

8. Beetroot helps detox

Beetroot naturally detoxifies your body from harmful toxins with the help of phytonutrients from the group called betalains. The betalains present in beets cleanse the blood, skin and liver and enhance the functionality of the body in an excellent way.

It also protects the liver from oxidative damage and inflammation, while amplifying its natural detoxification enzymes. So, to kick-start your metabolism and provide powerful antioxidant, anti-inflammatory and detoxifying properties, beets are a powerful cleanser while being highly nutritious.

9. Rich in nutrients and very low in calories

Beets are super low in calories at just 60 calories per cup. This includes about 13 grams of carbs and also 4 grams of fiber – which helps you stay fuller for longer!

The list doesn’t end here, but the presence of micronutrients and phytonutrient content is where beets shine. It’s loaded with potassium (442 milligrams per cup), folate (or vitamin B9), manganese, magnesium, and vitamin C, while still being low in calories — just 30 per half cup. Grate them raw over a salad or find them in the pickled variety! It will go well.

2 healthy beetroot recipes

1. Beetroot shots recipe:

Beautiful to look at and delicious to taste, these beetroot shots are made with fewer ingredients like spinach, ginger and lemon juice to stand out with their contrasting bright pink color that is sure to win hearts. Try it for your summer drink!

Ingredients needed:

  • 2 medium beets, peeled and coarsely chopped
  • 8-10 spinach leaves
  • small piece ginger
  • 1 green chilli
  • 1 tablespoon of lemon juice
  • pink salt

Preparation steps to follow:

  1. In a blender, add all ingredients and 2 ½ cups of water.
  2. Mix until you get a smooth consistency.
  3. Pour into shot glasses and serve

2. Beet Pepper:

Ingredients needed:

  • 1 cup besan or gram flour
  • ¾ cup toasted oatmeal
  • pinch of asafoetida
  • 3/4 teaspoon carambola seeds
  • ½ teaspoon of turmeric powder
  • ½ cup of coriander leaves
  • sea ​​salt to taste
  • 2 beets (grated or pureed)
  • 1 teaspoon flaxseed powder
  • 1 teaspoon Desi Ghee for cooking

Preparation steps to follow:

  1. Mix all the ingredients in a bowl, except the ghee, and mix well until you get a homogeneous consistency.
  2. Heat a tawa and grease it with ghee.
  3. Pour a ladle of dough and spread like a crepe
  4. Cook for 2-3 minutes or until golden and flip. Cook both sides until well cooked and serve hot.


Beets are a great addition to most diets. It can be eaten in many ways without much preparation. Beets are more versatile, for that we give them credit.

The packed antioxidants and a package of other nutrients and vitamins make beets an excellent anti-aging, immune-boosting root vegetable that cannot be ignored in any salad dish or vegetable juice ever served.

Pay close attention even to the beet leaves and make sure they are also firm; the greener they are, the more nutrients they are packed inside. This helps you to group together 9 benefits listed here and more, which makes it easier for you to live healthier longer. If you liked this article, you can find more on our HealthifyMe website!

Frequently asked questions (FAQs)

1. Do beets cause blood sugar spikes?

A. No. Beets are rich in phytonutrients that have been shown to have a regulatory effect on glucose and insulin.

2. What are the side effects of eating beets?

A. Beets are safe for most people in controlled portions. Beetroot sometimes turns urine or stool pink or red, which is believed to be harmless in most cases. Eating too much beets can make kidney disease worse.

3. How much beet juice or supplement should I take while training?

A. Before training – Beetroot juice 200 ml one hour before training. Roasted/Boiled Beetroot 200 grams taken 75 minutes before exercise was also used. Beetroot concentrate 50mg twice a day for about 6 days has been used for better training performance.
Post heavy training – Beetroot juice 200 ml for muscle recovery and pain reduction

4. Do I need to be concerned about beet red pigments found in urine or feces after eating?

Beetroot red pigments in the urine or stool are called beeturia, which is believed to be harmless in most cases.

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