Beetroot Health Benefits And Nutritional Values


Beetroot health benefits and nutritional values includes improving energy level, boosting blood flow, lowering blood pressure, boosting vitamin and mineral levels, boosting phytonutrients levels, boosting liver function, enhancing the skin and may help treat cancer.

Other beetroot health benefits and nutritional values includes promoting digestive health, relieving symptoms associated with environmental stress, can be used to improve athletic performance, beetroot can also be used to improve blood sugar and can improve sexual performance as well.

What Is Beetroot?

Beetroot is the taproot portion of the beet plant, usually known in North America as the beet, also table beet, garden beet, red beet, or golden beet. It is one of several of the cultivated varieties of Beta vulgaris grown for their edible taproots and their leaves (called beet greens)

The unique crimson-red color of red beet is due to betalain pigments, such as betanin and betacyanin. Yellow varieties are rich in ß-xanthin pigment. The root and its top tender greens have been in use for human consumption. Chioggia beet or candy cane variety has alternative red and white concentric whorls.

Beetroot are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels within the body, and have anti-aging effects. With all this benefits, would it not be safe to say that beetroot is the food you can’t do without.

The many varieties of Beetroots.

  1. ‘Albino’, heirloom (white root)
  2. ‘Bull’s Blood’, heirloom
  3. ‘Chioggia’, heirloom (distinct red and white zoned root)
  4. ‘Crosby’s Egyptian’, heirloom
  5. ‘Cylindra’ / ‘Formanova’, heirloom (elongated root)
  6. ‘Detroit Dark Red Medium Top’, heirloom
  7. ‘Early Wonder’, heirloom
  8. ‘Golden Beet’ / ‘Burpee’s Golden’, heirloom (yellow root)
  9. ‘Perfected Detroit’, 1934 AAS winner
  10. ‘Red Ace’ Hybrid
  11. ‘Ruby Queen’, 1957 AAS winner
  12. ‘Touchstone Gold’ (yellow root)

Other than as a food, beets have use as a food colouring and as a medicinal plant. Many beet products are made from other Beta vulgaris varieties, particularly sugar beet.

Beetroot Nutritional Values.

Raw beetroot is 88% water, 10% carbohydrates, 2% protein, and less than 1% fat (see table). In a 100 gram amount providing 43 calories, raw beetroot is a rich source (27% of the Daily Nutritional Value, DNV) of folate and a moderate source (16% DNV) of manganese, with other nutrients having insignificant content.

Vitamins And Minerals In Beetroot.


While beets contain a variety of vitamins like folate, riboflavin, vitamin K, niacin and thiamin, they are especially rich in vitamin C. A single serving of cooked beets contains 3.1 milligrams of vitamin C, or 5 percent of the RDA of vitamin C.

You may also read   Paprika Health Benefits And Nutritional Values

The overall vitamin C content decreases when beets are prepared in boiling water, because vitamin C is water soluble. To get the maximum amount of vitamin C out of beetroot, choose oven-roasting or steaming over boiling as a preparation method. If you eat beetroot raw, consume the peeled, sliced or grated pieces as soon as possible, since exposure to air and light can also degrade vitamin C content.


Beetroot contains 0.67 milligrams of iron in each half-cup serving, which provides 4 percent of your RDA. Iron obtained from plant-based sources such as beets is non-heme iron, and is best absorbed by the body when it is eaten along with a rich source of vitamin C.

Beetroot are also a good source of calcium, potassium, magnesium, phosphorus and zinc. Adequate daily intake of these minerals is essential for the health and maintenance of your cardiovascular, skeletal, muscular and neurological systems.

See the table below for an in depth analysis of the nutritional values of Beetroot (Beta vulgaris). Nutritional profile per 100 g, fresh, raw,

(Source: USDA National Nutrient data base)

Principle Nutrient value Percentage of RDA
Energy 43 cal 2%
Carbohydrates 9.56 g 7%
Protein 1.61 g 1%
Total Fat 0.17 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.80 g 7%
Folates 109 µg 27%
Niacin 0.334 mg 2%
Pantothenic acid 0.155 mg 3%
Pyridoxine 0.067 mg 5%
Riboflavin 0.057 mg 4%
Thiamin 0.031 mg 2.5%
Vitamin A 33 IU 1%
Vitamin C 4.9 mg 8%
Vitamin E 0.04 mg 0.5%
Vitamin K 0.2 µg 0%
Sodium 78 mg 5%
Potassium 325 mg 7%
Calcium 16 mg 1.5%
Copper 0.075 mg 8%
Iron 0.80 mg 10%
Magnesium 23 mg 6%
Manganese 0.329 mg 14%
Zinc 0.35 mg 3%
Carotene-ß 20 µg
Betaine 128.7 mg
Lutein-zeaxanthin 0 µg


Beetroot Health Benefits.

Blood Pressure Levels:

Beetroot is an extraordinary wellspring of nitrates, which when eaten, is changed over to nitrites and a gas called nitric oxides. Both these parts help to broaden the arteries and lower pulse. Specialists likewise observed that having pretty much 500 grams of beetroot consistently lessens a man’s circulatory strain in around six hours.


Another wonderful benefit of beetroot is that it has supply of folic acid. Folic acid is crucial for pregnant mums and unborn children on the grounds that it is a key part for the best possible arrangement of the unborn kid’s spinal cord, and can secure the child from conditions, for example, spine bifida (is an congenital issue where the kid’s spinal cord does not frame totally and appears as though it has been separated into two at the base). Beetroot additionally offers mums-to-be that additional energy boost presupposed amid pregnancy.

Boosts Liver Function:

Beetroot juice is a super effective detox beverage that can help your liver dump harmful toxins and stimulate liver cells. This is owing to methionine and glycine betaine that help to save fatty acids from building up.

Increase Energy Levels:

Beets contain a significant amount of carbohydrates that provide energy for prolonged sports activities. Carbohydrates are the natural building blocks of energy metabolism, and beets provide them without any of the negative side effects of many other carbohydrate-heavy foods. Optimal levels of carbohydrates ensure the peak functioning of all important metabolic reactions that keep the organs functioning efficiently.

Brain Health:

Beets improves brain neuroplasticity because of the nitrates present in it. These nitrates help increase oxygenation of the somatomotor cortex, a brain area that is often affected in the early stages of dementia.  As people get older, blood flow to the brain decreases which leads to decreased cognition, and eating beets can prevent this.

Sexual Health:

Otherwise called ‘natural Viagra’, beetroot has been usually utilized as a part of various prehistoric traditions to support one’s sexual wellbeing. Beetroot is rich in nitrates  so it helps discharge nitric oxide into the body, enlarging the veins, and expanding blood stream to the genitals – a component that pharmaceuticals like Viagra look to replicate. Another variable is that beetroot contains a great deal of boron, a chemical ingredient that is crucial for the generation of the human sex hormone.


The betacyanin content in beetroot has another vital capacity. it has been found that betacyanin helped decelerate the development of tumors by 12.5 percent in patients with breast and prostate cancer. This impact does not just aid in the analysis and treatment of tumors however it likewise helps malignancy survivors stay cancer- free.

Beats Constipation:

Due to its high dissolvable fiber content, beetroot goes about as an incredible laxative. It helps in balancing your bowel movement. It likewise washes down the colon and flushes out the unsafe poisons from the stomach.


Beetroot is rich in mineral silica, an essential part for the body to utilize calcium effectively. Since calcium makes up our bones and teeth, having a glass of beetroot juice a day could help keep conditions, for example, osteoporosis and weak bone sickness under control.

Reduces Bad Cholesterol:

Beetroot contains soluble fibers, flavanoids and betacyanin. Betacyanin is the ingredient that gives beetroot its purplish-red shading and is additionally effective cell reinforcement. It aides diminish the oxidation of LDL cholesterol and does not permit it to store on the walls of the artery. This secures the heart from potential heart attacks and stroke, lessening the requirement for prescription.

Promote Weight Loss:

Packed with nutrients and fiber, beets are an excellent addition to a weight-loss diet. Magnesium and potassium in beets help to detoxify the body and flush out excess water, preventing bloating. This helps optimize metabolism and helps in losing excess weight. Beet juice is often prescribed in detoxifyingdiets as it helps cleanse the liver and blood, which in turn helps lose weight.

Prevent Respiratory Problems:

Beetroot is a source of vitamin C that helps prevent asthma symptoms. Besides defending against the effects of free radicals in the body, the vitamin also stimulates the activity of white blood cells, which are the body’s main line of defense against foreign bodies, as well as viral, bacterialfungal, and protozoan toxins that can result in a multitude of infections and illnesses.

Macular Degeneration:

The beta-carotene present in beetroot aids in reducing or slowing macular degeneration in the eyes. Macular degeneration is often associated with an increase in free radicals, which drastically affect the premature aging process of many people. Beta-carotene is a powerful form of vitamin A, which has antioxidant capabilities and defends the eyes against the damaging effects of free radicals. The presence of beta-carotene, which is a form of vitamin A, in beets helps prevent age-related blindness called cataract.

Bottom Line:

Beetroot as a superfood is avaliable in grocery stores, It is obvious that this plant is taking over the place of medicine yet we urge you to consult your health officer before embarking on any medical application.

Leave a Reply