Health Benefits of Beetroot: What You Should Know

Beetroot is a nutritious root vegetable that can be eaten raw, cooked or added to juices and smoothies. It is naturally low in calories and provides nutrients such as folate, potassium, fibre and vitamin C, as well as naturally occurring nitrates and antioxidant compounds.

Adding beetroot to a balanced diet can offer several potential health benefits.

1. May Support Healthy Blood Pressure

One of the most studied properties of beetroot is its naturally occurring dietary nitrates.

The body can convert nitrates into nitric oxide, a compound that helps blood vessels relax and widen. This can improve blood flow and may contribute to lower blood pressure in some people.

However, beetroot should not be considered a replacement for prescribed blood-pressure treatment.

2. May Improve Exercise Performance

Beetroot, particularly beetroot juice, has attracted attention among athletes because of its nitrate content.

Research suggests that dietary nitrates may improve the efficiency with which muscles use oxygen during exercise. This may help some people exercise for longer or reduce the amount of effort they feel during certain types of physical activity.

The effect can vary from person to person.

3. Provides Important Nutrients

Beetroot contains several nutrients that contribute to normal body functions.
These include:

• Folate, which is important for cell division and normal blood formation.
• Potassium, which helps support normal muscle and nerve function.
• Vitamin C, which contributes to normal immune function and antioxidant protection.
• Fibre, which supports digestive health.

4. Supports Digestive Health

Beetroot contains dietary fibre, which can help maintain regular bowel movements and support a healthy digestive system.

Getting enough fibre from foods such as vegetables, fruits, legumes and whole grains is generally recommended as part of a balanced diet.

5. Contains Antioxidant Compounds

Beetroot contains naturally occurring compounds called betalains, which contribute to its distinctive red or purple colour.

These compounds have antioxidant properties and can help protect cells from oxidative stress. More research is still needed to determine the extent of specific health effects in humans.

6. May Support Brain Health

Because dietary nitrates can increase nitric oxide availability and influence blood flow, researchers have investigated whether beetroot could affect circulation to the brain.

Some studies suggest that nitrate-rich diets may have potential benefits for brain blood flow and cognitive function, particularly in older adults. However, beetroot should not be presented as a treatment for memory problems or neurological disease.

7. Can Be Part of a Healthy Weight-Management Diet

Beetroot is relatively low in calories and contains fibre, making it a nutritious addition to meals for people trying to maintain a healthy weight.

However, eating beetroot alone does not cause weight loss. Weight management depends on overall dietary intake, physical activity and other lifestyle factors.

8. Easy to Add to Your Diet

Beetroot can be prepared in several ways. You can:

• Add cooked beetroot to salads.
• Roast it with other vegetables.
• Blend it into smoothies.
• Use it in soups.
• Eat it grated or sliced.
• Drink beetroot juice in moderation.

A Few Things to Know

Beetroot can temporarily turn urine or stool pink or reddish. This is generally harmless and is known as beeturia.

People taking medication for blood pressure or those with certain medical conditions should speak with a healthcare professional before making major dietary changes, particularly if they intend to consume large amounts of beetroot juice.

Beetroot is best viewed as one nutritious food within a balanced diet, rather than a cure or treatment for disease.