Top 6 Health Benefits Of Beetroot: A Nutrient-Packed Superfood

Written by Dr. Amber Jones

Beetroot is scientifically named Beta vulgaris and it is a nutritious and brightly colored root vegetable that has been considered beneficial for health for a long time. Beetroot is full of nutrients and vitamins, minerals as well as antioxidants that provide several beneficial effects for the individual or contribute to overall well-being. Explore the holistic health benefits of beetroot for a nourished and vibrant lifestyle.

In this in-depth review, we take a closer look at the amazing health effects when you include beetroot in your diet; this includes an overview of its nutrient profile, how it can regulate blood pressure, the potential to enhance athletic performance, and flight inflammation support liver health and improves cognitive function.

Health Benefits Of Beetroot

1. Rich in Nutrients

The nutritional density of beetroot is at the root of its health benefits. this vegetable is nutrient-dense with several important vitamins and minerals. A single cup of raw beetroot offers quite a significant amount of vitamin C which is an antioxidant important for immunity, skin health, and synthesis of collagen.

Moreover, beets are high in folate which is a B vitamin necessary for DNA synthesis and repair activities thus making it essential in times when cell divisions are occurring rapidly like during pregnancy.

Benefits Of Beetroot

 In addition, beetroot Is a valuable source of potassium- a mineral that plays an important role in the regulation of blood pressure, balance of electrolytes, and proper functioning of muscles and nerves. Manganese also finds application in the synthesis of bones clotting of blood as well as in decreasing inflammation.

 Beetroot which has a high antioxidant and Vitamin- mineral content is also rich in dietary fiber thereby adding to digestion through regular bowel movements and establishing healthy gut bacteria. A healthy gut is becoming a more and more acknowledged foundation of health affecting not only digestion but immune function and Mental state. 

2. Blood Pressure Regulation

One of the biggest advantages of using beetroot is its incredible capability to regulate blood pressure issues. The trick is in its very high nitrate levels. Upon ingestion, these nitrates are metabolized to nitric oxide in the body which is a powerful vasodilator. Nitric oxide facilitates the relaxing of blood vessel walls leading to reduced blood pressure since it increases flow.

Multiple researches have proved the beneficial influence of beetroot intake on blood pressure. For instance, a meta-analysis that was published in the journal Hypertension Review in 2016 found that beetroot supplementation significantly reduced systolic and diastolic blood pressure. This natural method of blood pressure control is a step that holds particularly high potential for those who wish to avoid medication or use it as an adjunct to treatment.

3. Enhanced Athletic Performance

Beetroot has gone beyond its known cardiovascular effects to garner attention in the field of sports and exercise science. It was reported that nitrates which are present in beetroot are a PES with proven ergogenic effects and instrumental in improving the use of oxygen 11. Under conditions of physiological activity, the oxygen demand by the body grows accordingly. Since beets are nitrate-rich the resulting nitric oxide assists in ensuring the delivery of oxygen to working muscles is optimal; this therefore increases stamina and endurance.

A study that was conducted at the University of Exeter in the UK revealed that subjects who drank beetroot juice when cycling increased their time to exhaustion remarkably. According to the research beetroot juice’s effects on performance were due to its nitrates and how it helped in decreasing the oxygen costs of exercise. Athletes as well as fitness enthusiasts are including beetroot in their prior workouts to tap into these beneficial characteristics that boost performance inherently.

4. Anti- Inflammatory Properties

Chronic inflammation is a common denominator for many diseases often leading to the development of certain types of cancer and cardiovascular pathologies. On the other hand, sports nutritionists can also recommend beetroot as betalains in their content are believed to have anti-inflammatory properties.

Betalains are pigments present in beetroot which give the red and yellow colors that occur to be so vibrant. Such compounds have been scrutinized in terms of their mechanisms to block the inflammatory pathways in the body. The potential anti-inflammatory properties of betalains and their ability to reduce inflammatory conditions were noted in a review article published in the Nutrients journal in 2020.

Taking beetroot as part of the diet may help in controlling overall inflammation and subsequently promoting one's long-term health which could slow the risk of getting chronic disorders following extended running irritation.

5. Support for Liver Health

The liver is a detoxifying organ and thus an important component of metabolic machinery. There is a special complex of antioxidants and nutrients in the beetroot which positively affects the health of the liver. The occurrence of betaine in beetroot has been associated with the healing of fatty deposits inside the liver, a state known as non-alcoholic fatty liver disease.

Beetroot Benefits For Health

Research indicates that supplementation of betaine can reduce the content of fat in the liver and lower liver enzymes. Additional studies are still needed to better highlight the pathways leading to beetroot's ability to protect the liver but early results indicate that regular use contributes towards a healthier liver and lowers risks of suffering from any condition related to it.

6. Cognitive Function Improvement

As people grow older maintaining cognitive function seems the goal of many. In this guest, beetroot has come up as a possible Savior. It is the nitrates in beetroot that are broken down into nitric oxide that help to widen the human brain’s blood vessels.

There is a direct relationship between enhanced blood circulation to the brain and improvement in cognitive function such as memory decision making among others. A study published in the journal Nitric Oxide: The Journal of the Federation of American Societies for Experimental Biology and CNS – neuroscience & therapeutics found that elderly who drank beet juice increased their circulation to frontal lobes in the brain which are associated with cognitive functions.

Although a greater number of long-term studies are required to quantify the impact of beetroot on cognitive functions, these unique results indicate one simple thing: consuming beetroot as part of our routine diet may support the healthy performance of our brain through its aging process.


In conclusion, we can say that humble beetroot is a nutrient powerhouse harboring a range of health benefits that go beyond the bright colors it brings with it. Starting from the nutrient-rich beetroot profile and finishing with its blood pressure-regulating athletic performance-enhancing anti-inflammatory capabilities as well as liver health benefits and possible ability to aid cognitive function this dietary choice proves versatile and impactful for a healthy lifestyle.

Appreciating the beets' boiled virtue is not only an act of cooking; it is a measure of overall health awareness. Therefore whether consumed as salad juice or even as a tasty side accompaniment why not make a place for this nutritional wonder on your plate and enjoy the journey to better health and vitality?


  • Allegra, M. , Tesoriere, L. , & Livrea, M. A. (2007). Betanin inhibits the myeloperoxidase/nitrite‐induced oxidation of human low‐density lipoproteins. Free Radical Research, 41, 335–341. 10.1080/10715760601038783 [PubMed]
  • Albasher, G. , Alsaleh, A. S. , Alkubaisi, N. , Alfarraj, S. , Alkahtani, S. , Farhood, M. , Alotibi, N. , & Almeer, R. (2020). Red beetroot extract abrogates chlorpyrifos‐induced cortical damage in rats. Oxidative Medicine and Cellular Longevity, 2020, 2963020. 10.1155/2020/2963020 [PMC free article]

Our recommendations are rooted in genuine belief in the benefits of the products bring to users. When you purchase through our links, we may earn a commission, supporting our testing and development without adding any cost for you. Learn more.

Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

Learn More

Leave a Comment