Health Benefits of Beetroot (2024)

What Is Beetroot?

Beetroot is a root vegetable also known as Beta vulgaris rubra or red beetroot. Vibrant red or gold beetroot has been planted everywhere from the ancient Mediterranean to George Washington's Mount Vernon. In modern times, hybrid species of beets even have candy-cane stripes of red and white. All colors of beetroot have the same rich, earthy taste and liven the plate with their rainbow hues.

The leaves and roots of beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. They're one of the few vegetables that contain betalains, a powerful antioxidant that gives beets their vibrant color. Betalains reduce inflammation and may help protect against cancer and other diseases.

Beetroot Benefits

Beets have many helpful plant compounds that reduce inflammation and protect cells from damage. Some of the other health benefits of beetroot include:

Increase stamina

Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.

Prevent heart disease and stroke

Beets are rich in folate (vitamin B9), which helps cells grow and function. Folate plays a key role in controlling damage to blood vessels, which can lower your chances of heart disease and stroke.

Lower blood pressure

Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen.

Boost your immune system

Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

Beetroot benefits for skin

Research shows that drinking beetroot juice could improve inflammation and blood flow, which are both important for skin health.

Beetroot Nutrition

Beetroot nutrients include folate--a vitamin that helps keep your blood vessels healthy--and potassium to help protect your heart.

Beets are also an excellent source of:

  • Folate
  • Manganese
  • Vitamin C
  • Vitamin A
  • Potassium

Is pickled beetroot good for you?

Research suggests that pickled vegetables, like beetroot, can be part of a healthy diet. The fermentation process in pickling introduces probiotic bacteria, which can have many health benefits, like improving your immune system and lowering cholesterol. Plus, the pickling process may preserve antioxidants.

How to Prepare Beetroot

Beets are cool-weather crops that grow best in spring and fall. The roots are harvested when the leaves are still young and tender. If you want the sweetest, most tender beets, look for baby beets in the winter.

If beetroot isn't in season, canned or frozen beets are still highly nutritious. Beetroot powder is also popular as a nutritional supplement.

Beets are often roasted, as their natural sugars create a tasty caramelization when baked at high heat. They can also be eaten raw.

Beetroot juice

There are a couple of ways to make beetroot juice. You can first chop and roast the beets, then pulse them in a blender. Strain the juice into a glass to get rid of the pulp. For a faster method, use a juicer. You can add ginger, citrus fruits, honey, apples, or plums for added flavor. Store leftovers in the refrigerator for 7 to 10 days.

Beetroot powder

You make beetroot powder by grinding down dried-out beets. The powder is concentrated--1 teaspoon of beetroot powder equals an entire beet.

Beetroot salad

Grate beetroot on a salad, or fan the slices on a cheese plate for a pop of intense color.

How to Cook Beetroot

Here are some more creative ways to enjoy beetroot:

  • Add roasted beets to gazpacho to rev up the color and flavor.
  • Pair beets with creamy ricotta in a salad.
  • Grate raw beets and carrots and serve with a vinaigrette.
  • Make an attention-grabbing purple dip with pureed beets and ranch dressing.
  • Juice a small beet and add to fresh apple or orange juice.
  • Serve roasted beets with a mint yogurt sauce.
  • Microwave beets in a bowl with a little water for 10 minutes.
  • Serve traditional Russian borscht made with beets.
  • Roast them with sweet potatoes and add to couscous.
  • Brighten up minestrone soup with diced beets.

Roasted beetroot
To roast beets, preheat your oven to 400 F. Scrub the beets, wrap them in aluminum foil, and place them on a baking sheet. Roast for 50 to 60 minutes, checking every 20 minutes. If dry or scorching, add water and rewrap. Beets are done when a fork easily pierces the center. Let them cool, then peel by rubbing the skin with a paper towel. If the skin doesn't peel easily, cook the beets a bit longer.

Pickled beetroot
Preheat the oven to 400 F and arrange a rack in the middle. Scrub and wrap beets in foil, roasting for 50-60 minutes. Check after 30 minutes, adding water if needed. Prepare canning jars with mustard seeds and orange slices. Once beets are cool, peel and cut into wedges. Pack tightly into jars. Mix vinegar, water, orange juice, and salt; pour over beets, leaving space at the top. Remove air bubbles, seal with lids, and refrigerate for 24-48 hours before serving.

Beetroot soup
Preheat the oven to 400 F. Toss beets and fennel in olive oil, thyme, salt, and pepper; roast for 45 minutes. In a pot, heat olive oil, cook onion until soft, then add garlic. Add roasted beets, fennel, and vegetable broth. Bring to a boil, then simmer for 15 minutes. Puree in batches and return to pot. Simmer, stir in orange juice and vinegar, and salt to taste. Garnish with orange zest and fennel fronds before serving.

Beetroot hummus

Place steamed beets (quartered), olive oil, tahini, lime zest, lime juice, garlic, cumin, kosher salt, and ground black pepper in a food processor or blender. Blend for about 5 minutes or until smooth. Serve with pita chips or raw vegetables.

Beetroot Side Effects

Eating beets can cause your stool to turn red, which is harmless. It might alarm you as it looks like blood, but you're just seeing the healthful red beet pigment.

Who Should Avoid Beetroot?

Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.


Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.

Health Benefits of Beetroot (2024)


Health Benefits of Beetroot? ›

Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.

Does beetroot have any health benefits? ›

Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.

What organ is beetroot good for? ›

For instance, betalains (mainly betanin) are the effective antioxidant extracted from beetroot. Several lines of evidence have shown that betalains might reduce the risk of some cancers, cardiovascular and cerebrovascular diseases, liver and kidney damage (Kavitha et al., 2013).

What happens to your body when you eat beetroot everyday? ›

Beets are highly nutritious and loaded with health-promoting properties. They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.

How long does it take to see benefits of beets? ›

How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.

What are the 10 benefits of beets? ›

What is beetroot?
  • Rich in protective antioxidants.
  • May have anti-cancer properties.
  • May have anti-inflammatory properties.
  • May lower blood pressure and heart disease risk.
  • May improve exercise performance and support energy levels.
  • May improve digestive health.
  • May protect the gut.
  • May support brain health and reaction time.
Oct 23, 2023

Does beetroot remove toxins from the body? ›

On the same note, beetroot helps in whole body detoxification. It's a great purifier and does so by pulling toxins into the colon where they can then be evacuated. Pretty neat, right? The betaine found in beets has also been shown to improve digestion.

What is the healthiest way to eat beets? ›

Roast Them

Roasting is an overall healthy cooking method with minimal vitamin loss, particularly vitamin C. Roasted beets are rich and sweet with slight mineral flavors. Remember to avoid long cooking times and high temperatures, as these can reduce nutrients. Try using smaller bulbs if you want to prepare them faster.

How many times a week should you eat beets? ›

Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.

Are beets healthier, raw or cooked? ›

Cooking beets won't give you the same health benefits because heat destroys betalain pigments and hampers nitrates, but it's still good for your health. To preserve the maximum health benefits, grate raw beets into salads or steam/roast beets just long enough to tenderize them.

Is it better to drink beet juice or eat beets? ›

Both eating beets and drinking beet juice will give you anti-inflammatory betalains and other phytonutrients. If you're looking to enhance athletic performance, drink up. Juicing beets delivers a concentrated dose of nitrates, antioxidants, vitamins and minerals. However, you lose the fiber when you juice the beets.

What do beets do to your bowels? ›

Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk. A bulky, soft stool is ideal for whole body detoxification.

Who should not take beetroot? ›

Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet. Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.

What are the pros and cons of beetroot? ›

Beetroot juice has higher nitrate levels; while typically, these nitrates might help with blood pressure, drinking beetroot juice in the morning might lead to health risks due to the formation of potentially cancer-causing substances in the long run. Allergy to beetroots is very rare.

Are beets good for the kidneys and liver? ›

These phytonutrients increase enzymes that help detox your liver and decrease stress on your kidneys. Keep in mind, however, that beets are also rich in compounds called oxalates, which can contribute to kidney stones. So eat beets in moderation if you're prone to kidney stones.

What is the most beneficial way to eat beetroot? ›

Like many vegetables, the longer you cook beets—especially in water—the more the colorful phytonutrients leach out of the food and into the water. Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.

Is beetroot a superfood? ›

Beetroot is a superfood. We'll tell you what makes it so good for you. A superfood is a nutrient-rich food that contains an above-average amount of vitamins and minerals per gram. Beetroot fits into that category.


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