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08 Dec 2021

Introduction to Health Benefits of Beetroot

Beetroot, one of the most popular root vegetables, is packed with a number of essential nutrients. The Beta vulgaris, also known as the table beet, red beet or just beet, carries many important health benefits. These benefits include enhanced blood flow, lower blood pressure, and better physical performance.

Due to the high concentration of inorganic nitrates, this delicious root vegetable can be boiled, steamed, pickled, juiced or just eaten raw; the leaves are edible as well. We can find beets in a variety of colours such as white, pink, yellow or dark purple but the red beet is the most well-known. Thanks to the high fibre, manganese, iron, folate and vitamin C content, the red beet is considered a superfood by many. Read on to know more about the benefits of Beetroot.

Nutritional Facts of Beetroot

The low-calorie content, high water content, and fibre all make beetroot good for you. A serving of a single cup of boiled beetroot has less than 60 calories and a load of essential nutrients. Here is a table that breaks down beetroot nutritional value-


Beetroot Nutrition (100 gms raw beetroot)




0.2 g




9.6 g


2.8 g


6.8 g


1.6 g


Important Macro & Micronutrients

  • Carbohydrates

Raw, cooked or pickled beetroot carries about 8-10% carb content. Simple sugars like fructose and glucose make up about 70-80% of this content in beetroot, depending on whether it is raw or cooked. Beets are also a source of FODMAPs which are short-chain carbs and may cause digestive problems for some people.

  • Fibre

High in fibre, a single 100 gms serving of raw beetroot contains 2-3 grams of fibre. Dietary fibre is an important component of our daily food intake and is associated with a lowered risk of many diseases.

  • Vitamins and Minerals

The vitamins and minerals in beetroot are all highly essential nutrients that are key for good health.

  • Folate or Vitamin B9 plays an important role in cell function and tissue growth, especially in pregnant women.

  • Manganese is found in fruits, vegetables and whole grains and is essential in trace amounts.

  • High potassium content can help in reducing blood pressure levels.

  • A major component in beetroot, iron facilitates oxygen transport in red blood cells.

  • Vital for healthy skin and immune function, Vitamin C is an antioxidant found in beetroot.

  • Other plant compounds

Plant compounds are substances found naturally in plants, some of which can contribute to our health. Here are the plant compounds found in beetroot:

  • Betanin

Betanin is what we refer to as the “beetroot red” pigment in beets, which gives them their intense colour. It is widely believed that it is beneficial for health.

  • Inorganic nitrate

Inorganic nitrates are found in high concentrations in leafy greens, beets, and beetroot juice. Their function is to convert into nitric oxide in the body. They have been associated with lower blood pressure levels.

  • Vulgaxanthin

This chemical is an orange or yellow pigment found in beetroot variations such as yellow beets.

Health Benefits of Beetroot

The list of beetroot health benefits is a long and extensive one. Read on to know more about some of the numerous beetroot advantages we have found to date:

  • Loaded with antioxidants

Beets are full of antioxidants such as Vitamin C or A which play a major role in keeping our systems running properly and protect you from free radicals or damage due to oxidation. This is one of the major beetroot benefits for skin.

  • High in vitamin e

Another one of the beetroot benefits is the high vitamin E content. Ensuring adequate intake of Vitamin E protects you from infections, muscle weakness and eyesight problems. This also counts as one of the benefits of beetroot for hair.

  • Can assist with blood sugar control

The glycemic index score for beetroot is 61, which is a mid-level score. The index measures the speed with which a particular food makes blood sugar rise. Meanwhile, the glycemic load is a low 5. Thus, beetroots do not have a highly significant effect on blood sugar levels per serving. Incorporating beets into your diet can help you bring your sugar levels under control.

  • Benefits blood pressure levels

With its significant inorganic nitrate levels, beetroots can protect you from heart diseases or high blood pressure by increasing the formation of nitric oxide in the body. Nitric oxide allows your blood vessels to dilate, thus reducing your blood pressure.

  • Can lower cholesterol levels

Red beetroots contain a chemical structure named phytosterol, which helps in reducing cholesterol levels as they promote cholesterol excretion. Thus, eating beets can help prevent cardiovascular diseases.

  • Prevents harmful oxidation of ldl cholesterol

As phytosterols are a similar compound to cholesterol, it competes with the cholesterol present in the body, thus reducing the amount of cholesterol that is absorbed. It prevents the oxidation of LDL cholesterol, which is harmful for you.

  • Reduces hunger, lowering your overall -calorie intake

The fibre, carb and sugar content along with the high water content in beets can make you feel satiated even with small servings, without upping your caloric intake too much. Thus, it can reduce hunger as well as your calorie intake.

  • May be effective for weight loss

As beetroots can help in reducing your total calorie intake while still keeping you full and hydrated, it is a good addition to your weight-loss diet. Moreover, studies have shown that nitrate content can help in improving physical performance and stamina. In combination, exercise and healthy dietary habits can lead to considerable weight loss over time.


Beetroots are delicious and versatile, and you can find a number of beetroot uses for everyday purposes. Some of these include beetroot benefits for hair, dried beet powder for natural colours, beets as dessert ingredients, mashed beet mask for glowing skin and so on. You can bake them, mash them, add them to smoothies, pickle them, boil or steam them. Enjoy beetroots for good health, and ensure you are stress-free and financially secure by opting for health insurance . With a number of plans available, you can find one that works best for you. 

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