Benefits of Beetroot, and How Much Should You Eat?

Beetroot is a deep-red root vegetable prized for its earthy flavor and impressive nutrient profile. Over recent years, researchers and health experts have studied its impact on blood pressure, exercise performance, brain health, and more. Below is a clear, concise look at the benefits of beetroot, backed by credible resources, plus guidance on how much you might include in your diet.

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What’s in Beetroot?

Beetroot packs an array of nutrients and plant compounds:

• Dietary Nitrates
  • Convert to nitric oxide in the body
  • Linked to improved blood vessel function

• Vitamins and Minerals
  • Folate (vitamin B9) – supports cell growth and heart health
  • Manganese and potassium – help regulate blood pressure
  • Vitamin C – an antioxidant that protects cells

• Antioxidants
  • Betalains (betacyanin and betaxanthin) – give beets their vibrant color and fight oxidative stress
  • Polyphenols – support overall health

• Fiber
  • Promotes healthy digestion
  • Can help control blood sugar levels

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Key Benefits of Beetroot

1. Supports Healthy Blood Pressure

Research from the American Heart Association and other credible bodies shows that the benefits of beetroot on blood pressure are largely due to its high nitrate content:

• Studies report a systolic blood pressure drop of 4–10 mm Hg after drinking beetroot juice.
• Improvements are seen within hours and can last up to 24 hours.

2. Enhances Exercise Performance

Beetroot’s nitrates can improve oxygen use and stamina:

• Athletes who consume beetroot juice often see a 5–20% boost in endurance.
• Lowered oxygen cost during exercise means you may feel less fatigued during workouts.

3. Promotes Brain Health

Healthy blood flow is crucial for cognition, especially as we age:

• Nitric oxide from beetroot may help prevent the narrowing of blood vessels in the brain.
• Some small trials link beetroot intake with better cognitive function and may support memory.

4. Offers Anti-Inflammatory Properties

Betalain pigments in beetroot can reduce inflammation:

• Chronic inflammation is tied to conditions like arthritis and heart disease.
• Regular consumption of antioxidant-rich foods like beets helps combat inflammation.

5. Supports Liver Function

Beetroot’s betaine content supports healthy liver detoxification:

• May improve the liver’s ability to process fats.
• Assists in preventing or reducing fatty liver buildup.

6. May Help Prevent Certain Cancers

Early research suggests that beetroot extracts could slow the growth of cancer cells:

• Test-tube studies show promising anti-tumor activity from betalains.
• More human research is needed, but including beets in a balanced diet is a proactive step.

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How Much Beetroot Should You Eat?

While individual needs vary, here are general guidelines based on existing research:

• Cooked Beetroot
  • Aim for about 1 cup (approximately 200 grams) per day.
  • Provides roughly 8–10 mmol of nitrates.

• Beetroot Juice
  • 70–100 ml (about 2.5–3.5 ounces) daily can yield blood pressure and exercise benefits.
  • Commercial concentrates will list nitrate content—look for 6–10 mmol per serving.

• Beetroot Powder or Supplements
  • Follow manufacturer instructions, aiming for a nitrate equivalent similar to juice (6–10 mmol).
  • Ideal if you need a lower-volume option.

Tips for Eating Beetroot

• Roast or steam to preserve nutrients and mellow the flavor.
• Blend into smoothies or juices alongside fruits and greens.
• Grate raw over salads for a crunchy texture.
• Add to soups, dips, and even baked goods for natural sweetness and color.

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Possible Side Effects and Precautions

Beetroot is safe for most people, but it’s wise to be aware of potential issues:

• Beeturia
  • Red or pink urine/ stools in about 10–14% of people.
  • Harmless but can be surprising if you’re not expecting it.

• Oxalates
  • Beets contain oxalates, which in excess may contribute to kidney stones in susceptible individuals.
  • If you have a history of oxalate stones, talk with your doctor before upping your beet intake.

• Blood Pressure Drop
  • If you’re on blood pressure medication, adding high amounts of beetroot could lower your blood pressure further.
  • Monitor levels regularly.

• Allergic Reactions
  • Rare but possible.
  • If you experience itching, hives, or breathing difficulties, discontinue and seek medical care.

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Next Steps: Monitoring Your Health

If you suspect you have symptoms that require medical attention—whether related to blood pressure changes, digestion, or anything else—consider a free, online symptom check, using the doctor approved Ubie Symptom Checker. It’s an easy way to get guidance on whether you need to see a healthcare professional.

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Final Thoughts

Beetroot is more than just a vibrant vegetable. From the benefits of beetroot on heart health and exercise performance to its anti-inflammatory and liver-supporting properties, adding beets to your diet can be a simple way to boost overall wellness. Most people benefit from 1 cup of cooked beets or 70–100 ml of beet juice per day.

Always remember: if you have any serious symptoms or suspect a life-threatening condition, speak to a doctor right away. Professional medical advice is crucial for anything that could affect your health in a serious way.