Rich vibrantly coloured beetroot is a famous root vegetable used extensively in cuisines globally. It is commonly known as beet, table beet, sugar beet, garden beet, dinner beet or golden beet. It is scientifically termed as Beet vulgaris and this variety is cultivated for its edible root and beet leaves (beet greens). The deep red tint comes from the pigment betanin which is used as a natural colouring agent in the food industry to deepen the colour of food products like sauces, desserts, jams and jellies and even to make red wine. Also Read: 5 Reasons Why Beetroot Is A Blessing To Your Skin, Hair

beet root health benefits

The rich array of nutrients in beetroot is highly valued as a medicinal plant and used since ancient times to improve the gut health and haemoglobin level. Beetroot is commonly consumed as salads, pickles, curries while beet greens have a similar flavour and texture as spinach which is used to make a salad and other dishes.

Nutritional Profile

Beetroots come with an immense nutritional profile, it is low on calories with just 44 calories per 100 grams and contains vitamin C, B6, folate and minerals like magnesium, copper, iron, potassium, phosphorus and manganese. The plant compounds vulgaxanthin, betanin and inorganic nitrates in beetroot offer numerous health benefits.

5 Health Incentives Of Beetroot

Regulates Blood Pressure

The presence of nitrates in beetroot is beneficial in lowering blood pressure. The dietary nitrates are converted into nitric oxide in the blood which helps to dilate the blood vessels and bring down blood pressure and heart rate. A study published in the journal of hypertension reveals that drinking one cup of beetroot juice daily for four weeks remarkably lowered blood pressure.  The effect is significant when consuming raw beetroot than taking cooked ones. Regular addition of beetroot in the diet is valuable in controlling blood pressure and lowering the risk of heart attack, stroke and heart failure.

Better Performance

The essence of nitrates in beetroot is highly prized as it is known to improve the blood flow and oxygen throughout the body. Drinking a glass of beetroot juice before a high-intensity workout is known to improve the oxygen flow and enables athletics to perform strenuous activity for a longer duration.  Furthermore, drinking beetroot juice is also beneficial for improving the stamina level and increase the time to exhaustion in athletes.

Beat Inflammation

Chronic inflammation is the root cause for several disorders including diabetes, heart disease, obesity, cancer and liver problems. The richness of betalains in beetroot possesses potent anti-inflammatory properties and significantly lowers the risk of inflammation. Evidence revealed that ample amount of betalain in beetroot juice significantly lowered pain, inflammation and promoted the joint function in osteoarthritis patients.

Promotes Gut Health

Dietary fibre forms the vital component of a well-balanced meal plan. Beetroot abundant in fibre promotes the digestion, delays the gastric emptying time, add bulks to stool, improve the bowel movement and avert the risk of gut problems like inflammatory bowel disease, constipation and other digestive problems. Also Read: Digestive Disorders: 7 Ways To Improve Gut Health

Bolsters The Immune System

The wealth of essential minerals in beetroot includes copper, zinc, iron and vitamins C and A which are known to trigger the immune system. Vitamin A is known to enhance the antibiotic production and increase the white blood cells which are known to keep diseases at bay. In addition, beetroot rich in iron transport the oxygen throughout the body and maintain the cells healthy and improves the body defence mechanism.


Beetroot loaded with an immense nutrient profile including vitamins C, folate, B6 and essential minerals offers impressive health benefits. The plant compound betalain and nitrates help to maintain heart health, regulates blood pressure and boost stamina. Moreover, being a versatile vegetable beetroot can be added into a well-planned regimen to reap the benefits.