Beetroot: Nutritional Facts, Health Benefits, Other Uses


Medically reviewed by

Bajaj Finserv Health


10 min read

Key Takeaways

  • Beetroot gives your immunity a boost and supports heart health
  • The benefits of beetroot include improving digestive function
  • Overconsumption of beetroot juice may lead to beetroot juice side effects

Packed with a number of nutrients and vitamins, beetroot promotes your overall health. It has all that your body needs, from carbohydrates and potassium to magnesium, iron, fiber, and more. Known for its earthy aroma, beetroot is packed with flavor and nutrition. The benefits of beetroot that you get especially during the winter season make this vegetable a good addition to your meals. 

However, the best way to eat a beetroot is to consume it raw or roast it. Cooking it for longer periods may cause the vegetable to lose some of its nutritional value. The other great way to add beets to your diet is to juice them. Beetroot juice benefits your health in the same way as raw beets. The juice is easier to consume too! 

Nutritional Facts Of Beetroot

The nutritional proportion of each 100 grams of Beetroot is mentioned below:

  • Energy – 43 kcal
  • Carbohydrates – 8.8 g
  • Dietary fiber – 3.5 g
  • Fats – 0.1 g
  • Protein – 1.7 g

Beetroot contains multiple nutrients such as nitrates, fibers, beta-lain pigments, etc. Additionally, it comes as a rich source of numerous vitamins and minerals like potassium, magnesium, folate, vitamin B-6, zinc, iron, copper, riboflavin, selenium, etc. All these elements regulate blood circulation, hepatobiliary ailments, and menstruation in women.

Beetroot is also known to control hypertension as it helps produce nitric oxide, which comforts the blood vessels' inner muscles, causing them to expand. Therefore, it is called a vasodilator since it better allows the blood to pass through the tissues and help them function properly. Thus, it decreases the chances of plaque build-up in the arteries, a major reason for heart attack. 

Beetroot is also helpful for athletes as the nitrates level contained in this root vegetable promotes blood flow and helps the necessary nutrients and oxygen to reach the muscles while exercising. This enables the athletes to perform in a faster manner.

Benefits Of Beetroot

Beetroot restores normal blood pressure level

As already mentioned, the nitric oxide produced by Beetroot regulates blood circulation in the tissues and helps control the elevated blood pressure level in the body. Therefore, people suffering from high blood pressure and hypertension get benefitted from consuming beetroot juice. It can be mixed with salads also to enjoy the benefits. 

Beetroot fights anaemia

Beetroot juice contains substantial iron content and folic acid that assist in the production of red blood cells, which supply oxygen and other nutrients to all body parts to maintain a normal blood count. Therefore, women who are suffering from anemia, excessive blood loss due to menstruation, and those who are experiencing menopausal symptoms should consume beetroot juice to maintain the required blood count. 

Beetroot helps with athletic activities

Taking Beetroot juice or consuming it in the raw form helps you do a lot of physical activity with less exertion. You do not get tired easily and can run fast and long. Beetroot provides instant energy production and supplements your body with iron and nitrates. Beetroot juice reduces inflammation in the body and ensures faster muscle recovery. 

Beetroot has Antioxidant Properties

Beetroot contains antioxidant properties known to eliminate harmful free radicals from the body. Free radicals are chemical substances present in the body. Still, if their levels are elevated, it causes a toxic environment in the body which ultimately incurs damage to your cell structure. Research has proved that Beetroot contains certain antioxidants that minimize inflammation, thus relieving osteoarthritis pain. [1] Research has also claimed that the number of antioxidants contained in beetroot help decreases the chances of various types of cancer, such as the colon and the digestive tract. [2]

Beetroot Helps to deal with constipation

The rich fibre content in Beetroot helps with the digestive processes and thus regulates bowel movements and offers a remedy for constipation. People with constipation problems can take beetroot juice or boiled Beetroot to improve their condition. 

Beetroot helps with brain function

Beetroot possesses boron, a chemical that is related to the development of sex hormones. It also helps in healthy brain function and improved concentration. It can minimize the risk of dementia in people, which manifests in loss of communication, memory, and thinking. So, the boron and nitric oxide present in Beetroot restores blood flow and improves cognitive ability as age progresses.

Beetroot is an aphrodisiac

In ancient Roman days, Beetroot was used to treat the condition of erectile dysfunction in men. Since Beetroot improves blood circulation to all parts of the body, it helps to maintain the proper pressure in the erectile tissue. Healthy blood circulation leads to a strong erection.   

Beetroot detoxifies the body

Beetroots detoxify the body with the help of a property called betalains. It cleanses and purifies the blood, liver, and skin and improves the overall functionality of the body. It also prevents the liver from harmful toxins and helps release its detoxification enzymes. All these things develop a good metabolism in the body. 

Gives your immunity a boost

The cold weather has an adverse effect on your immunity. It weakens your immune system and makes it difficult for your body to fight off infections and viruses. That is why people are more prone to the common cold, flu, and viral infections during the winter season. Beetroot is a good source of vitamin C, which helps build better immunity. The vitamin C and iron content present in beets help in the production of healthy red blood cells. These are necessary to fight and prevent infections. Beets also improve your gut health by promoting healthy bacteria. Good gut health also aids in bettering the human immune system.

Additional Read: Healthy and Nutritious Indian Meal Plan

Increases your stamina

You may experience decreased stamina during winter because your body uses glucose, your body’s fuel, more quickly. Glucose is readily available in the form of glycogen in your muscles and liver. On the other hand, the oxidation of protein and fat does not increase during winter, and they take longer to mobilize. This causes your body to use more glucose, reducing its levels and causing a decrease in your stamina.

Beetroots help increase your stamina by opening the blood vessels. This leads to a better flow of oxygen throughout your body which makes you feel more active and energetic. The best time to consume beets is in the morning as your energy levels are at their peak.

Improves your digestion

During winter, your body may slow down metabolism to help preserve heat and energy. This can also reduce the speed of your digestion, and as a result, stomach problems such as indigestion or bloating may occur. Though you may not see the effects of this prolonged metabolism, it is best to support your gut health in any manner. One of the best ways you can do so is by eating seasonal foods that yoga for digestion.

Beets are a good source of fiber, and one cup of beet juice may contain approximately 3.4 grams of fiber. As fiber has a role in the production of healthy gut bacteria, consuming beetroot can help prevent IBS, constipation, and also help keep your bowel movements regular [1].

Beetroot in Winter

Helps fight inflammation

As per a study, winter causes a rise in the genes that promote inflammation and a decrease in genes that help suppress it [2]. The cold temperature also causes a dip in the air pressure. This leads to expansion of tissues causing joint points. 

Betalains, the pigments of beetroot, have anti-inflammatory properties. This helps with chronic inflammation that is associated with a number of health conditions. According to a study, capsules of beetroot extract with betalains reduced the discomfort and pain in osteoarthritis [3].

Supports your heart health

In the winter season, your body heat decreases and this causes your heart to work harder. It narrows your blood vessels so supplying blood to your brain and other important organs may make your heart work more and beat faster. It may also raise your blood pressure and increase your risk of a heart attack. The nitrates present in beetroot may help temporarily lower your blood pressure. The nitrates cause an increase in nitric acid which allows your blood vessels to open up. This leads to a better flow of oxygen throughout your body. 

It is important to form a healthy food habit for your overall health. By including beetroot in this list, you may be able to boost your overall health. Beets should be a part of your nutrition therapy plan if you are at risk of nutritional deficiency or may already have one.

What Are The Other Uses Of Beetroot?

Beetroot is low in sodium and fat and high in folate, a type of vitamin B that promotes a person's mental and emotional health. 

Beetroot comes with Vitamin K, which allows blood clotting and calcium, ensuring strong teeth and bones.

They contain fibre which helps in the functioning of the digestive tract. It is believed that improved digestion will allow your body to burn fat and thus help in weight loss.  

Healthy Recipes Of Beetroot

Beetroot juice is believed to help your body absorb nutrients. 

Beetroot shot

Beetroot juice can be prepared by combining simple ingredients like ginger, spinach, and lemon juice; when mixing them with Beetroot, it comes out in bright pink colour. It is popular as a summer drink. 

BeetRoot Chilla

It is prepared with ingredients like gram flour, asafoetida, turmeric powder, coriander leaves, sea salt, flaxseed powder, and desi ghee. Mix all the ingredients, including the Beetroot and make a paste. You can make the chilla using a tawa and putting ghee on it. 

What Are The Side Effects Of Beetroot?

  • Though Beetroot is a regular vegetable, some side effects are reported. 
  • Eating Beetroot causes the urine to become pink or red. However, this should not be mistaken for blood. It happens due to one of the compounds present in Beetroot.
  • Some people suffer from skin allergies supposedly after consuming Beetroot. 
Beetroot Side Effects Infographics

Precautions To Take With Beetroot

You need to be careful while consuming Beetroot. 


Pregnant ladies can consume Beetroot but in moderate amounts. 

Lactating mothers

Beetroot is safe for breastfeeding mothers as the nitrate does not cause any milk poisoning.  


Beetroots should not be given directly to infants below three months as they might cause poisoning. 

The best bait here is to talk to your healthcare provider before consuming Beetroot. Doing that will help you consume it in the right amounts and will help you avoid side effects. 

Additional Read: Difference between Diet and Nutrition

Beetroot benefits for females include maintaining the required iron level during menstruation. Losing blood results in low iron levels and consuming beetroot or its juice may help increase or maintain the levels. One of the major beetroot benefits for men is that it acts as a remedy for impotence or erectile dysfunction. Beetroot has nitric oxide which is usually present in supplements for ED. Beets also have the ability to lower your blood pressure [4] and hence may help ED caused by hypertension.

It is vital that you keep in mind the importance of a balanced diet as overconsumption may cause you to experience beetroot juice side effects. These include causing kidney stones or low blood pressure in those who suffer from these problems. To check how much beetroot is right for you and other diet advice, book an in-clinic or online doctor consultation on Bajaj Finserv Health. Put your worries to rest and get advice from the best. Choose test packages that will help you diagnose and track your health better. This way you can make your health a priority with ease!


Is it good to take Beetroot every day?

Drinking Beetroot juice can help prevent deficiencies in these nutrients. However, everyday consumption of Beetroot is not a good idea as it may cause kidney stones because of the oxalate content. 

What does Beetroot do to your body?

Beets are full of fibre and restore good bacteria in the gut. When you have lots of good bacteria in your stomach, it gives protection against diseases and thus adds to your overall immunity. In addition, fibre regulates digestive activities and prevents the occurrence of constipation. 

Is Beetroot good for the skin?

Beetroot juice effectively prevents various skin irregularities like acne, dark spots, and wrinkles on the skin. Vitamin C prevents the deposition of unnecessary oils in the skin and helps you eliminate acne and breakouts. Beetroots contain a natural pigment called betalains which carries antioxidant and anti-inflammatory properties and helps detoxify your skin. 

How much Beetroot should you eat in a day?

You should take a single half cup of beetroot juice per day and not more than that.  

Does Beetroot increase hair growth?

Beetroot is widely beneficial for hair. They contain carotenoids, a natural pigment that promotes hair growth, regulates blood flow to the scalp, and nurtures the hair follicles. 

Published on 21 Jan 2022Last updated on 27 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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