HomeblogsHealth-and-wellness12 Amazing Health Benefits of Beetroot (Beets)

12 Amazing Health Benefits of Beetroot (Beets)

Beetroots are a type of diverse vegetable that possess a vivacious color due to betacyanin. Apart from making your dish colorful, beetroots are thronged with many pivotal vitamins, minerals, and plant compounds. You can prepare many scrumptious dishes like hummus, fries, and salads by using beetroots and enjoy beetroot benefits.

Let’s dig out some of the top-most beetroot benefits on health.

Beetroot Nutrition

Beets contain an astonishing nutritional profile. Though low in calories, they contain valuable vitamins and minerals.

Now, consider beetroot nutritional value of 100 grams.

Nutritional values present in 100 grams of beetroot



1.7 grams


0.2 grams


10 grams


2 grams


20% of the Daily Value (DV)


14% of the DV


8% of the DV


7% of the DV


6% of the DV

Vitamin C

4% of the DV

Vitamin B6

4% of the DV


4% of the DV



Beetroot Nutrition Facts

  • The benefits of beetroot are because it contains a higher value of folate (a vitamin which is important in growth, development, and heart health)
  • Beetroots are loaded with manganese (a mineral that improves bone formation, nutrient metabolism, brain function, and more)
  • Beets are richer in copper (a prerequisite mineral for energy production and the synthesis of certain neurotransmitters)

12 Amazing Health benefits of Beetroots

1. Minimize Your Blood Pressure

One of the benefits of eating beetroot is that they are beneficial in reducing the levels of blood pressure. Thus, they minimize the risk of heart disease. Many healthcare experts believe that beetroots reduce both systolic and diastolic blood pressure. Moreover, raw beetroots are more beneficial and effective as compared to cooked ones.

Beetroots contain higher concentrations of nitrates. This is the molecule that dilates blood vessels and influences blood pressure levels to drop. Beets are an excellent source of folate. Increasing your folate intake will strikingly minimize your blood pressure level.

2. Fight Against Inflammation

Due to the component betalains, beetroots possess anti-inflammatory properties. Chronic inflammation is associated with several diseases like obesity, heart disease, liver disease, and cancer. Medical studies have proved that the consumption of beets reduces several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a).

3. Beneficial for Digestive Health

Beetroot (one cup) contains 3.4 grams of fibre that improves your digestion. Consumption of beetroot prevents digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis. Fibre minimizes the risk of various diseases including, colon cancer, heart disease, and type-2 diabetes.

4. Improve Brain Health

The health benefits of beetroot in improving brain health are due to the fact that they contain nitrates that improve brain function by promoting the dilation of blood vessels. Beets are beneficial in improving blood flow to the frontal lobe of the brain (an area that influences your decision-making capacity and working memory).

5. Possess Anti-Cancer Properties

Beetroot contains a plethora of cancer-fighting components, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid. Test-tube studies have revealed that beetroot extract minimizes the division and growth of cancer cells. But more medical studies are required to establish such claims.

6. Balance Energy Intake

Beets are low in fat and high in calories hence they balance your energy intake. But they contain moderate amounts of protein and fiber. Both nutrients are beneficial in achieving and maintaining moderate weight. The fiber in beets minimizes your appetite and gives a feeling of fullness.

7. Prevents Anemia

Red beetroots contain a good amount of iron that prevents anemia and boosts the regeneration of red blood cells. Moreover, vitamin C in beetroot improves the absorption of iron.

8. Promotes Liver Detoxification

Beetroots are beneficial for the health of your liver. Pectin (a water-soluble fiber) in beets removes toxins from the liver. These superfoods can reverse fatty liver disease.

9. Minimize Birth Defects

Beets are excellent for pregnant women as they offer Vitamin B (folate). Folate is essential in the development of an infant’s spinal column. Folate deficiency may lead to various birth defects, including neural tube defects.

10. Prevent Cataracts

Due to the presence of beta-carotene (vitamin beets are useful in preventing age-related blindness (Cataract). So, eating beets is good for your eyes. 

11. Improve Bone Health

Beets contain minerals like boron, copper, and magnesium that improve bone metabolism. Beetroots also possess potassium that preserves calcium within the body and minimizes the loss of calcium.

12. Anti-Ageing

Beetroots have plenty of antioxidants and vitamin C, thus, they are beneficial for your skin. Eating beetroots every day will give you a sufficient dose of antioxidants that fight free radicals, and make you look younger. 

How to eat beetroot?

Beets are a versatile vegetable that can be prepared in various ways. Both the roots and leaves can be cooked by roasting or sautéing.

If you prefer a fresh option, you can slice the roots and enjoy them as a snack or add them to salads.

Another way is to puree the cooked roots to create hummus or incorporate them into baking recipes. For an extra boost, consider adding beets to your favourite smoothie or using beetroot powder as an alternative.

You can explore different recipes such as veggie-packed hummus, strawberry and beet salad, pancakes and waffles, and beet turmeric mango smoothie.

While beet juice and supplements are available, it is generally recommended to consume whole beets to fully benefit from their nutritional value. Natural-food stores often offer a range of beet options to suit your preferences.

1. Beetroot shots

Here’s a simple and delicious recipe for beetroot shots that are not only visually appealing but also tasty. With just a few ingredients like spinach, ginger, and lemon juice, these shots gain a vibrant pink colour that will surely catch your attention. It’s a perfect refreshing drink for the summer!


  • Eight to ten spinach leaves
  • Two beetroots, roughly chopped and peeled
  • A ginger
  • one green chilli
  • One spoon of lemon juice
  • Salt for taste

Preparation Steps:

  • Take a blender and add the chopped beetroots, spinach leaves, ginger, green chilli (if desired), lemon juice, and a pinch of salt.
  • Pour in two and a half cups of water to help with blending.
  • Blend the ingredients until you achieve a uniform consistency.
  • Once blended, pour the mixture into shot glasses or small serving glasses.
  • Serve the beetroot shots immediately and enjoy the refreshing taste.

2. Beetroot chilla

Here’s a delicious and nutritious recipe for beetroot pancakes that you can enjoy as a wholesome meal or snack. Made with besan (gram flour), roasted oats flour, and grated or pureed beetroots, these pancakes are packed with flavour and goodness.


  • One cup of gram flour or besan
  • ¾ cup of oats flour (roasted)
  • Asafoetida (one pinch)
  • ¾ spoon carom seeds
  • ½ a spoon of turmeric powder
  • ½ a cup of chopped coriander
  • Salt for taste
  • Two beetroots (grated or purred)
  • One spoon of flaxseed powder
  • One spoon of desi ghee for cooking

Preparation Steps:

  • In a mixing bowl, combine all the ingredients except ghee.
  • Mix the ingredients well until you achieve a smooth consistency batter.
  • Heat a tawa or griddle and grease it with ghee to prevent sticking.
  • Pour a ladleful of the batter onto the hot tawa and spread it gently to form a thin crepe.
  • Cook the crepe for about 2 or 3 minutes or until it becomes lightly browned.
  • Flip the crepe and cook the other side until it is well cooked.
  • Repeat the process with the remaining batter, greasing the tawa with ghee as needed.
  • Serve the beetroot crepes hot and enjoy!

These beetroot crepes are a nutritious and flavourful option for breakfast, brunch, or even as a light meal.

Side effects of eating beetroot

One common effect of consuming beets, particularly in the form of juice or supplements, is that it can cause your urine to appear pink or red. This happens due to the natural pigments present in beets and is usually harmless.

However, if you have kidney disease, your doctor may advise you to avoid beets because they contain high levels of potassium. In kidney disease, the kidneys may have difficulty regulating potassium levels, leading to potential complications such as elevated potassium levels and an increased risk of a heart attack.

While beet allergies are rare, they can occur in some individuals. Allergic reactions to beets may manifest as symptoms like diarrhoea, stomach cramps, hives, and vomiting, and in severe cases, anaphylactic reactions have been reported.

If you experience any adverse reactions after consuming beets, it is important to seek medical attention.(

The Bottom Line

These are some of the uses of beetroots concerning your health. Beets offer an array of health benefits. Moreover, you can incorporate these vegetables easily into your diet as salads, side dishes, or smoothies.

Health Benefits of Beetroots FAQS

Who should avoid beetroot?

People who are having stone problems (kidney or gallbladder stones) should avoid beetroot. Beetroot contains a higher amount of oxalate that will enhance the problem of stones in the kidney.

What are the disadvantages of beetroot?

You may develop some common allergies like skin rash, hives, itching, chills and fever after consuming beetroot. Sometimes, beetroot juice may shrivel the vocal cords and thus, you can’t swallow your food properly. If you are allergic to beetroot, you should discard this vegetable.

What is the best time to eat beetroot?

To enjoy all the benefits of beetroot, you should consume it in the morning.

How many beetroots should I eat a day?

One cup of beetroot (136 grams) is adequate for your daily intake. Do not consume more than this dose, as it may lead to some side effects.

Do beets beneficial for belly fat?

If you are trying to lose your belly fat, you should incorporate beetroot into your diet. This vegetable has many powerful nutrients that will speed up the fat reduction in the stomach.

Can I eat beetroot raw?

You can eat raw beetroot. While eating raw, you will not lose any water-soluble nutrients. 


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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