Beetroot: Benefits And Nutrition - Medical News Today

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Medical News TodaySubscribeWhat are the benefits of beetroot?

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Written by Megan Ware, RDN, L.D. — Updated on December 24, 2024

Benefits
Nutrition
Diet
Risks

Beetroot contains nutrients that may improve athletic performance, boost heart health, and manage glucose levels. For example, the nitrates in beets and beetroot juice may help improve blood flow, while antioxidants may protect against cancer.

An increasing number of juices and drinks are now incorporating this nutritious food.

Beetroot comes from the same family as sugar beets. However, it is genetically and nutritionally different. Sugar beets are white, and manufacturers tend to use them for extracting sugar and sweetening processed foods. It is not possible to extract sugar from beetroot, which is mostly red or gold.

In this article, we look at the powerful health benefits of beetroot and its dense nutritional content.

Benefits

Close up of the inside of a beetroot — Monica Bertolazzi/Getty Images

Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes.

The sections below discuss these potential benefits in more detail.

Heart health and blood pressure

A 2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beetroot juice every day.

The researchers found that doing so significantly lowered blood pressure after ingestion.

They suggest that this antihypertensive effect was due to the high levels of nitrate in the beet juice. They recommend consuming high nitrate vegetables as an effective, low cost way to help treat high blood pressure.

A more recent study from 2019 looked at the effect of beetroot juice containing dietary nitrate on aortic and brachial blood pressure over 24 hours. Researchers concluded that the nitrate in beetroot juice lowered aortic systolic blood pressure in people with blood pressure within the normal range for 30 minutes after consumption. It had minimal effects on brachial blood pressure.

Researchers noted the short duration of these effects.

A 2024 review notes that while research shows a possible reduction of blood pressure with beetroot juice, evidence is low, and more research is needed.

People should never stop taking a prescribed blood pressure medication without first talking to a doctor.

Read more about foods that can help lower blood pressure.

Diabetes

Beets contain an antioxidant called alpha-lipoic acid. This compound may help lower glucose levels and increase insulin sensitivity.

A 2019 review of studies looked at the effects of alpha-lipoic acid on the symptoms of diabetic neuropathy. The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.

However, most of the doses in these studies were far higher than those that are available in beetroot. The effects of smaller dietary doses are not yet clear from the available research.

Learn more about diabetes.

Digestion and regularity

One cup of beetroot provides 3.81 grams (g) of fiber. Consuming enough fiber is essential for smooth digestion and gut health.

Including beetroot in the diet is one way that a person can increase their fiber intake.

Exercise and athletic performance

Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise. One 2019 study found that high doses of beetroot juice improved the time trial results of experienced cyclists.

A different study from the same year examined 12 recreationally active female volunteers. However, the researchers did not find that beetroot juice supplementation improved the participants’ athletic performance.

A 2024 study found that 70 ml of beetroot improved the aerobic exercise capacity and cardiovascular function of a small group of males.

Therefore, further research is necessary to confirm the benefits of beetroot on exercise performance.

Cancer prevention

A 2019 review of studies found that certain compounds in beets can disrupt the cancerous mutations of cells. Such compounds include betalain, an antioxidant and pigment that gives beets their red or yellow color.

Although further research is necessary before health professionals can recommend beets as a replacement for other standard cancer risk reduction methods, they may have some function in reducing the risk of this condition.

Nutrition

One cup of raw beets provides:

58.5 calories
13 g of carbohydrates, including 9.19 g of sugar and 3.81 g of fiber
2.19 g of protein

Beetroot can also add the following vitamins and minerals to a person’s diet:

vitamin C
vitamin A
folate
magnesium
phosphorus

Beets also contain small amounts of:

calcium
iron
thiamine
riboflavin
vitamin B6
copper
selenium

Green, leafy vegetables such as beet tops provide high levels of dietary nitrate. Cooked beet tops are a great source of iron, vitamin C, vitamin A, magnesium, potassium, and folate.

Learn about the research on beetroot juice and blood pressure.

Diet

People can roast, steam, boil, or pickle beets. They can also eat them raw.

The following tips can help people gain the nutritional benefits of beets in tasty ways:

Make beetroot juice by peeling beetroot and blending it with a combination of fresh orange, mint, pineapple or apples, lemon, and ginger. People can strain it afterward for a smoother texture. Remember that adding other juices or fruits could increase the sugar content of the juice.
Grate or slice raw beets and add them to coleslaw or a salad.
Top roasted beets with goat’s cheese for a flavorful pairing.
Slice raw beets and serve them with lemon juice and a sprinkle of chili powder.

When choosing a beetroot, make sure that it is heavy for its size and does not have signs of surface damage. If a beet still has its green tops, they should look fresh and not wilted. These are also edible and have significant nutritional value.

To store beets for several days, refrigerate them in a tightly sealed bag.

Risks

Drinking beetroot juice can lead to red, purple, or pink urine or stools. Although this may seem alarming, it should not be a cause for medical concern. Doctors refer to this as “beeturia.”

People prone to oxalate-type kidney stones should be careful not to consume too much of the beet tops.

Also, those with gastrointestinal issues or irritable bowel syndrome may experience stomach upset after consuming beetroot juice.

Beets are very nutritious. However, people should consider their overall eating pattern when looking at the effects of their diet on health. For good health, it is better to eat a diet that includes a wide range of food and nutrients.

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How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

2020-2025 dietary guidelines for Americans.https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Beets, raw. (2019).https://fdc.nal.usda.gov/food-details/169145/nutrients
Choline: Fact sheet for health professionals. (2022).https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
Cronin P, et al. (2021). Dietary fibre modulates the gut microbiota.https://pmc.ncbi.nlm.nih.gov/articles/PMC8153313/
Diabetes and dietary supplements. (2023).https://nccih.nih.gov/health/diabetes/supplements#hed5
Gronroos R, et al. (2024). Effects of beetroot juice on blood pressure in hypertension according to European Society of
Hypertension Guidelines: A systematic review and meta-analysis.https://www.sciencedirect.com/science/article/pii/S0939475324002369
Jibril AT, et al. (2022). Efficacy and safety of oral alpha-lipoic acid supplementation for type 2 diabetes management: a systematic review and dose–response meta-analysis of randomized trials.https://ec.bioscientifica.com/view/journals/ec/11/10/EC-22-0322.xml
Kapil V, et al. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: A randomized, phase 2, double-blind, placebo-controlled study.https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.114.04675
Lechner JF, et al. (2019). Red beetroot and betalains as cancer chemopreventative agents.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515411/
Listen to your heart: Learn about heart disease. (n.d.).https://www.nhlbi.nih.gov/health-topics/education-and-awareness/heart-truth/listen-to-your-heart
Rokkedal-Lausch T, et al. (2019). Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia.https://www.ncbi.nlm.nih.gov/pubmed/30685420
Salehi B, et al. (2019). Insights on the use of α-lipoic acid for therapeutic purposes.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/
Wickham KA, et al. (2019). No effect of beetroot juice supplementation on exercise economy and performance in recreationally active females despite increased torque production.https://www.ncbi.nlm.nih.gov/pubmed/30653856
Yuschen X, et al. (2024). Effects of acute beetroot juice supplementation and exercise on cardiovascular function in healthy men in preliminary study: A randomized, double-blinded, placebo-controlled, and crossover trial.https://www.mdpi.com/2227-9032/12/13/1240

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Written by Megan Ware, RDN, L.D. — Updated on December 24, 2024

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