There are few vegetables that possess the visual impact of beetroot. However, the colour isn't just about looks. Some of the most amazing therapeutic benefits of it in the vegetable kingdom are due to the antioxidant pigments unique to beetroot and a few other plants, called betalains. Beetroot (Beta vulgaris) is also known as chukandar in Hindi, and has been used since ancient Roman times as a part of traditional medicine to treat liver diseases, anaemia and digestive issue across various cultures. Today, it is sold in Indian markets all year round as fresh, powdered and juiced, offering the benefits of eating beetroot daily to almost any household, and on any budget. In this blog, we have compiled a list of the top 10 health benefits of beetroot that you likely didn't know about.
What's Inside Beetroot? Nutritional Foundation of Every Benefit
All the benefits of the beetroot come from its rich and unique nutritional and phytochemical profile. Per 100g of raw beetroot:
- Fiber: 6 g — high fibre content
- Dietary Fibre: 2.8g
- Folate (Vitamin B9): 109mcg — 27% of the daily recommended intake
- Manganese: 0.33mg — 14% DRI
- Potassium: 325mg
- Vitamin C: 4.9mg
- Iron: 0.8mg
- Magnesium: 23mg
- Copper: 0.075mg
- Beetroot's most noted cardiovascular benefits come from the nitrates (250-1,000mg/100g).
- Bioactive compounds: Betanin, vulgaxanthin, betalain pigments, betaine, and rutin
It is this combination, and especially the unparalleled Nitric Oxide and antioxidants (betalains), which give beetroot its breadth and depth of health benefits and support to contemporary clinical science.
Top 10 Health Benefits of Beetroot
- Dramatically Lowers Blood Pressure
One of the most clinically-proven and best supported benefits of beetroot by human trials is the effect it has on reducing blood pressure. It's a refined and straightforward mechanism. In beetroot, dietary nitrates are converted, by bacteria in the mouth and by enzymes in the body, into nitric oxide (NO) which is a signalling molecule that relaxes and dilates blood vessels by decreasing vascular resistance and lowering both systolic and diastolic blood pressure.
The results of this landmark meta-analysis of 22 randomised controlled trials published in the Journal of Nutrition revealed that beetroot juice supplementation lowered the systolic blood pressure by an average of 4.4 mmHg and diastolic blood pressure of 1.1 mmHg. At the population level, a 4 mmHg drop in SBP is linked to 10% drop in stroke risk and 7% drop in coronary heart disease risk. The blood pressure-lowering effect of beetroot juice daily is one of the most quickest to manifest, and is measurable within 2-3 hours post consumption and will continue as long as the juice is consumed regularly. This is one of the most feasible dietary changes for 220 million Indians who are thought to be hypertensive.
- Supercharges Athletic Performance and Stamina
But the health benefits of beetroot juice every day are strong, and that's why the elite from marathon runners to Premier League footballers have embraced beet shots into their training regimens. Nitric oxide from the dietary nitrates found in beetroot increase oxygen delivery to working muscles, decreases the oxygen requirement of physical activity (so muscles can work harder with less oxygen) and slows down the onset of muscle fatigue.
In the study published in the Journal of Applied Physiology, cyclists who drank 500ml of beetroot juice prior to a time trial posted a performance boost of 2.8% — the difference between a podium finish and an also-ran in competitive sport. The take-home message for recreational athletes, gym-goers and anyone who wants to enjoy some of the benefits of having beetroot juice every day for fitness is one of the most important – fresh beetroot juice taken 2–3 hours before training has a measurable effect on increasing endurance, lowering fatigue and speeding up recovery.
- Supports Liver Detoxification and Health
Beetroot has a number of lesser acknowledged, but highly valuable health benefits, one of which is its hepatoprotective effect. Beetroot is a rich source of naturally occurring choline which is converted into betaine, one of the most powerful lipotropic substances found in nature. Betaine protects against accumulation of fat in the liver by facilitating the export of lipids from the cells of the liver and hence helps prevent non-alcoholic fatty liver disease (NAFLD), which is a common liver disorder now seen in as many as 30–40% of urban Indians.
The betalains also help to prevent oxidative damage to liver cells, to lessen liver inflammation and to activate the Phase II detoxification system by which liver cells neutralise and export metabolic waste and environmental toxins. Liver protection is one of the health benefits of beetroot, which is most relevant to the long-term health of the metabolism – especially for people who are sedentary, drink a lot of sugar and alcohol.
- Fights Chronic Inflammation at the Root
Low-grade inflammation is the common link between cardiovascular diseases, type 2 diabetes, cancer, arthritis and neurodegenerative diseases. The anti-inflammatory properties of beetroot stem are linked mainly to the presence of betalains (betanin and vulgaxanthin) which have shown to have strong NF-kB inhibitory activity, one of the master regulators of systemic inflammation.
According to a study published in the European Journal of Clinical Nutrition, supplementation with betanin significantly decreased C-reactive protein (CRP), the main clinical marker of systemic inflammation, in individuals who had high CRP levels. Beetroot's anti-inflammatory properties are especially relevant in India, where the population tends to have chronically high inflammatory markers due to consuming high levels of refined carbohydrates and ultra-processed foods.
- Benefits of Beetroot Powder for Skin:
Beetroot powder's use in skin care is one of the fastest growing applications of the vegetable — and the proof is there. Beetroot's vitamin C stimulates collagen production, helping to keep skin soft and supple and diminish the look of fine lines and wrinkles. Betalain antioxidants neutralise free radicals, which otherwise could lead to the photoageing, hyperpigmentation and damage to the skin caused by UV radiation and environmental pollution.
The effects of beetroot powder on skin include complexion brightening, which is achieved by applying beetroot topically to temporarily improve skin colour and radiance, and anti-inflammatory properties, which help to lessen redness, rosacea outbreaks and swelling caused by acne. Iron and folate are essential for healthy skin cell replacement and help to oxygenate the dermis. Beetroot powder use to enhance the skin benefits can be taken internally (provide systemic antioxidant and anti-inflammatory protection), and topically (beetroot powder can be added to rose water, yoghurt or honey face masks). Beetroot powder, when applied to the face as a mask twice a week and added to the diet each day, can make the skin glow, brighten and tone over the course of 4-6 weeks.
- Boosts Brain Health and Cognitive Function
The brain is the organ that most relies on a stable, good blood supply and the vasodilator action of nitric oxide from beetroot directly impacts on cognition. Dietary nitrates derived from beetroot are thought to promote health benefits to the brain through their ability to dilate the cerebral blood vessels and enhance cerebral blood flow, which leads to a greater supply of oxygen and glucose to neurons, especially in the frontal lobe of the brain, which regulates executive function, working memory and decision making.
In the study, published in Wake Forest University's Journal of Gerontology and aging, older adults who ate a diet high in nitrate, such as beetroot juice, had significantly more blood flow to the frontal cortex and performed better on cognitive tests than those taking the placebo. The benefits of daily beetroot consumption for the younger generations relate to brain health: improved focus, quicker reaction times and decreased mental fatigue when performing cognitively demanding tasks, making beetroot a very real brain food option for students, knowledge workers and anyone looking to keep their brains sharp in a distracting world.
- PowerfulAnaemiaPrevention and Blood-Building Support
More than 50% of Indian women and a large number of children suffer from anaemia and the best part of beetroot is that it has several mechanisms for the health of the blood. Beetroot is rich in iron (for haemoglobin production), folate (required for maturation of red blood cells) and Vitamin C (which dramatically increases non-haeme iron absorption from plant sources). Betaine also helps to regulate the methylation processes that involve the production of red blood cells and homocysteine metabolism.
Beetroot juice daily for anaemia is beneficial, especially as the nutrients in this juice are very bioavailable and can be absorbed easily. Drinking fresh beetroot juice—especially with a dash of lemon juice, which enhances the absorption of the iron—one of the best dietary interventions for improving haemoglobin in iron-deficiency anaemia patients with mild to moderate anaemia. It's usually possible to see results in 6-8 weeks with regular use.
- Supports Digestive Health and Gut Microbiome Diversity
Beetroot contains a lot of dietary fibre, largely in the form of a soluble fibre called pectin, which provides several levels of digestive effect. Pectin is a prebiotic, selectively feeding beneficial gut bacteria like Bifidobacterium and Lactobacillus which trigger the production of short-chain fatty acids (SCFAs) that have been linked to decreased gut inflammation, improved intestinal barrier health, and decreased risk of colorectal cancer. The insoluble fibre portion helps to bulk up stools and keeps the bowel moving in the process of preventing constipation. Beetroot is one of the most comprehensive gut health foods around, as it feeds the good bacteria (prebiotics) while also providing physical support to the function of bowels (insoluble fibre).
- Anti-Cancer Properties Under Active Research
One of the most important and developing positive effects of beetroot is its antioxidant and hypotoxic action, which is a subject that is being actively researched and has yielded promising yet preliminary results. Betalains have shown to inhibit cell proliferation, induce programmed cell death (apoptosis) in cancer cells, and decrease new blood vessel formation (tumor angiogenesis) in lab and animal studies of breast, colon, liver and lung cancer cell lines.
Betaine has also been found to inhibit epigenetic changes (modifications of gene expression) that are responsible for the onset and development of some cancers. Although still in the early stages of clinical trials in humans, the mechanistic data is strong enough that betalain compounds are now incorporated into the active drug development pipelines of several large cancer research institutes. There are several long-term advantages to consuming beetroot every day, and one of them is the ability to lower the risk of cancer by reducing the antioxidants and anti-inflammatory load over time.
- Improves Sexual Health and Fertility
The last (and perhaps most surprising) one on the list of health benefits of beetroot has to do with sexual health and reproductive function. No folk medicine here: The mechanism is known and is the same nitric oxide biology that has been shown to be beneficial for those who play sports and for those with hypertension. Nitric oxide plays a key role in the process of vasodilation in erectile tissue – it is the same mechanism that pharmaceutical drugs aiming for erectile dysfunction target in male sex functions. Beetroot helps to naturally increase nitric oxide levels, which enhance blood flow to the sexual organs for both men and women, aiding arousal, sensitivity and function.
In the realm of fertility, beetroot juice on a daily basis has been seen to enhance the antioxidant protection of both sperm and egg cells from oxidative damage, which is a key environmental factor associated with lower fertility in urban inhabitants. Apart from the folate's importance in reproduction, it is also an important factor in healthy DNA synthesis, especially in rapidly dividing reproductive cells.
Beetroot Benefits and Side Effects: -
When consuming beetroot, it is significant to have a balanced and truthful report of its advantages and risks.Having an honest report on the advantages and disadvantages of beetroot is vital for safe, educated consumption. For the majority of people, the benefits outweigh the risks – but these are the side effects that are not to be ignored.
Beeturia:
The most common and least harmful side effect of beetroot is that it causes pink or red-tinted urine and stools after eating it. This is due to the presence of betalain pigments which survive the digestive system unchanged and is not clinically important. In iron deficient people, however, the beeturia may be more intense, and sometimes may be mistaken for blood in the urine unless it is suspected.
Blood pressure interaction:
People who are already taking blood pressure medication or have other cardiovascular conditions should slowly start and carefully monitor beetroot juice over time and should not consume it daily. When combined, they can cause low blood pressure in some people.
Kidney stone risk with oxalates:
Beetroot contains moderate amounts of oxalates, which can bind calcium in the gut and urinary tract and lead to calcium oxalate kidney stone formation in susceptible people. Beetroot side effects and benefits that need to be highlighted to high-risk people: People with a previous history of kidney stones should limit their consumption of beetroot and drink plenty of fluids.
Blood sugar considerations:
Beetroot is a relatively low GI food because of its fibre content, but cooked beetroot is a moderately high GI (64). Diabetics are advised to opt for raw or juiced beetroot rather than cooked, and to check their blood-sugar levels, especially if they eat it every day.
Digestive discomfort:
Beetroot can cause temporary bloating, cramping or loose stools, when consumed in high amounts, by some individuals due to its high nitrate and fibre content. The transient side effects and benefits of beetroot, such as its effects on your urine, can be minimised by starting with 100ml of juice or a small serving of raw grated beetroot, and increasing the amount slowly over time.
Benefits of Beetroot Juice Daily: -
Follow these scientifically-proven guidelines to get the best results from beetroot juice every day:
Optimal serving:
Fresh beetroot juice 200-250ml per day or every other day for those keeping an eye on blood pressure and blood sugar.
Best timing:
For performance: 2-3 hours prior to activity, for detox: morning on an empty stomach, for anaemia support: with iron rich meals.
Preparation tips for benefits of beetroot powder for skin and internal use:
When it comes to cardiovascular or performance benefits, juicing cold is better at preserving nitrates than centrifugal juicing, while boiling decreases the amount of nitrates up to 50% — consider juicing, roasting or raw juicing, rather than boiling.
Flavour pairing:
Mixed with ginger, lemon, carrot and apple, this makes a balanced and palatable juice, and adds complementary phytonutrients to enhance the health benefits of beetroot. A little black salt adds flavour to the Indian taste buds without any significant decrease in the healing benefits.
Beetroot powder:
Simply 1-2 teaspoons of good quality beetroot powder in water or added to a smoothie provides the concentrated benefits of beetroot powder to your body and skin, which is convenient, shelf-stable and versatile.
Final Thoughts
The health properties of beetroot don't come from marketing hype. In the field of cardiovascular medicine, sports science, oncology, hepatology and dermatology, they are a clinically proven body of evidence, all pointing in the same direction that this deep crimson root is one of the most complete functional foods available in the Indian market today.
Beetroot is worth adding for its health benefits on blood pressure alone. Eating beetroot on a daily basis is compelling due to its benefits for brain health, liver protection, anaemia and inflammation. Beetroot powder is a natural beauty staple due to its benefits on the skin. But when compared with the straight talking about the benefits and side effects of beetroot - manageable and few for most of us - the case for beetroot's inclusion in your diet has never been more compelling.
