Beetroot: A Brief Introduction and Its 5 Health Benefits

Beetroot, scientifically known as ‘’Beta vulgaris’’, is a beautiful and useful root vegetable with a long history and has been used in cuisines around the world. It is known by various names such as ‘’beet, table beet’’ or ‘’garden beet’’, which reflect its popularity and uses. Beetroot originated from the wild sea beet and was cultivated by the ancient Greeks and Romans, although initially it was only grown for its leaves.                   

Interestingly, beetroot was not only used as food but also as medicine in ancient times. It was also mentioned by the famous Greek physician ‘’Hippocrates’’, and it was used as a natural dye in the Victorian era. Today, beetroot is available in many colors and varieties, such as deep red, yellow, white and striped. Not only the root of the beetroot but also its green leaves are edible and nutritious, so it is recommended to consume the whole beetroot. Beetroot has the potential to be used in many forms in food. It can be used ‘’raw’’ in salads, cooked in various dishes, preserved in pickles, or made into juice to reap its nutritional benefits.

The use of beetroot for centuries as both food and medicine demonstrates its importance, especially at a time when modern nutritional science did not exist. The ancients considered beetroot to be useful, even if they did not know its complete nutritional profile. It was considered such a valuable vegetable that it was even offered as an offering to the sun god ‘’Apollo’’. Initially, the leaves of the beetroot were given importance, but over time, its root became more important as it was specially grown to make it larger and sweeter. This change occurred around the ‘’16th century’’, when beetroot began to be recognized as a special food. This indicates that people recognized its sweetness and nutritional value and therefore began to use it more in cuisines.^{1, 2}

Benefit 1: Power up your heart health ^{2, 3, 4}

Beets are considered beneficial for heart health, especially because of the ‘’high amount of inorganic nitrates’’ they contain. When we eat beets or drink their juice, these nitrates enter our bodies and are converted into ‘’nitric oxide’’. Nitric oxide helps in ‘’vasodilation’’ of blood vessels, which improves blood flow and can ‘’lower blood pressure’’.

Several studies suggest that if beets are consumed regularly, especially in juice form, it can help reduce both systolic (top) and diastolic (bottom) blood pressure. Improved blood flow and lower blood pressure help keep the heart healthy and can reduce the risk of heart disease and stroke. Some studies also show that raw beets may be more effective in lowering blood pressure than cooked beets. If a person is already taking blood pressure medication, they should consult a doctor before drinking beetroot juice regularly. Several scientific studies, medical reports and institutional websites agree that the nitrates in beets have a positive effect on heart health. Its blood pressure-lowering ability has been repeatedly described in various sources, which demonstrates the strong truth of this benefit. Its biological action is also clear: nitrates are converted into nitric oxide, which dilates blood vessels, thereby lowering blood pressure. Such a scientific explanation makes it even credible that beets are indeed beneficial for the heart.

Benefit 2: Boost your fitness and increase stamina ^{4, 5, 6}

Beetroot has the natural ability to enhance exercise performance and increase stamina, which is why it is considered a valuable food for athletes and physically active people. This property is especially due to the nitrates it contains.

When beetroot juice is drunk, the nitrates in it are converted into nitric oxide in the body. Nitric oxide not only dilates blood vessels but also improves the performance of mitochondria (the "powerhouses" of energy production within cells). This means that our body can produce energy more efficiently, which leads to increased strength and reduced fatigue during exercise.

Several scientific studies have proven that by drinking beetroot juice, athletes can exercise for longer without getting tired. For example: One study found that cyclists could cycle for longer after drinking beetroot juice. Another study found runners had improved comfort and endurance. This benefit is because beetroot nitrates increase the use of oxygen in muscles during exercise, which plays an important role in improving performance.

To take full advantage of these ergogenic effects of beets, it is recommended to consume beets 2-3 hours before exercise or competition, as this is when blood nitrate levels are highest. Beetroot and its juice are increasingly popular among athletes, as they want to improve their performance and recovery in a natural way. Because beets have been shown repeatedly in various studies to improve comfort, endurance, and time to exhaustion, they have become a trusted and natural strategy for those looking to enhance their physical performance.

Finally, the conversion of nitrates to nitric oxide and the resulting improvement in mitochondrial function provide a strong scientific reason for how beets enhance physical performance at the cellular level. All of these factors combined make beets an perfect natural aid for exercisers.

Benefit 3: Unleash the power of antioxidants ^{7, 8}

Beetroot is rich in antioxidants, which play an important role in protecting our body from harmful free radicals. If these free radicals are not controlled, they can damage cells, accelerate aging, and cause various diseases such as heart disease, cancer, and neurodegenerative diseases. The special antioxidant of beetroot is betalain, which is responsible for its bright red and yellow color. It is not only a coloring pigment but also a powerful antioxidant, which has many important health-improving properties. Beetroot also contains other antioxidants such as vitamin C, vitamin A, polyphenols, and flavonoids.

All these compounds together neutralize free radicals, meaning they prevent them from being harmful to the body. Thus, these various antioxidants present in beets protect the body from oxidative stress, and provide health protection at the cellular level. Since beets contain not just one or two, but multiple types of antioxidants, it provides the body with more comprehensive and robust protection, especially compared to foods that contain limited antioxidants.

Furthermore, scientific research on betalains present in beets also shows that it may also show anti-tumor activity in some cases. Studies show that betalains: Can inhibit the growth of cancer cells, Can increase cell death (apoptosis), And can provide protection against DNA damage. Although these claims need further research, current findings suggest that beetroot can be included in the diet to prevent cancer, and in some cases, it may even be a helpful component during treatment.

Overall, this diverse collection of antioxidants in beetroot makes it a functional food, which is not only beneficial for general health but may also play an important role in the prevention and control of diseases.

Benefit 4: Soothe inflammation and strengthen immunity ^{6, 9, 10}

Beets are rich in natural compounds that help reduce inflammation, which is very beneficial for overall health and can also reduce the risk of many chronic diseases such as type 2 diabetes, high blood pressure, heart disease, and osteoarthritis.

Two key compounds in beets — betalain and nitrates — play a particularly important role in their anti-inflammatory effects. Betalain is a powerful antioxidant that protects cells from damage, while nitrates improve blood flow by creating nitric oxide in the body and help reduce swelling by affecting inflammatory pathways.

Studies have shown that regular consumption of beetroot juice can reduce several markers of inflammation in the body, i.e. substances that indicate that inflammation is occurring in the body. Not only does beetroot help reduce inflammation, it also strengthens the immune system, as it contains essential vitamins like vitamin C, which activates immune cells and helps the body fight diseases. In addition, beetroot also contains fiber, which improves intestinal health and promotes a healthy microbiome — and the microbiome is now considered an important factor in strengthening the immune system. Moreover, if beetroot is consumed in fermented form, it produces probiotics, which are very beneficial for the digestive system and further strengthen the immune system. Thus, the dual power of beetroot — namely reducing inflammation and strengthening the immune system — makes it a food that can play an important role in preventing various diseases and protecting general health.

Preliminary research, especially in animals, also suggests that beets may benefit the liver and kidneys. These studies suggest that the antioxidant and anti-inflammatory effects of beets may protect these vital organs from damage. One study even found that beets may benefit people with NAFLD (Non-Alcoholic Fatty Liver Disease). While these results are encouraging, more research is needed in humans to determine how beets affect the liver and kidneys and how they benefit them. Overall, beets are a valuable food that not only helps fight inflammation but also plays an important role in strengthening the immune system and preventing various diseases.

Benefit 5: A treasure trove of essential nutrients ^{6, 7, 11}

Beetroot is a vegetable that is a complete nutritional treasure trove due to its rich content of vitamins, minerals, and dietary fiber. It is especially high in folate (vitamin B9), which is essential for cell growth in the body, DNA formation, and the prevention of neural tube defects in the baby during pregnancy. Folate is also important for heart health. In addition, beets are rich in potassium, which is an important electrolyte and helps control blood pressure, maintain water balance in the body, and promote proper muscle and nerve function. Manganese is another essential mineral found in beetroot, and it plays a role in metabolism, bone strength, brain function, and antioxidant protection. The iron in beetroot helps carry oxygen in the blood and prevent iron deficiency anemia.

The dietary fiber in beets improves digestion, helps control blood sugar, keeps you feeling full for longer, which makes it easier to control weight, and can also lower cholesterol. Beets also contain other important vitamins, such as vitamin C, which is an antioxidant and immune-boosting vitamin, vitamin A, which is essential for eyesight and the immune system, and B vitamins, which provide the body with energy.

It is also worth noting that not only the beetroot root but also its leaves are rich in nutrients. According to some studies, beetroot leaves contain more nutrients, such as vitamin A and iron, than the beetroot root. Therefore, adding beetroot leaves to your diet is beneficial for getting more nutrients. All these important nutrients in beets make it a food that can play an effective role in supporting various bodily functions, preventing diseases, and improving overall health.

Nutrient Table:

Nutrient	Amount per 100g (boiled)	% Daily Value (DV)	Key Benefits
Folate (Vitamin B9)	109 µg	27%	Essential for cell growth, DNA synthesis, and heart health.
Manganese	0.33 mg	16%	Involved in metabolism, bone formation, and antioxidant defense.
Potassium	325 mg	7%	Helps regulate blood pressure and supports nerve and muscle function.
Iron	0.80 mg	4%	Crucial for oxygen transport in red blood cells.
Fiber	2 g	7%	Promotes digestion, helps regulate blood sugar, and contributes to satiety.
Vitamin C	4.9 mg	5%	An antioxidant that supports immune function and skin health.

Conclusion

Summarize the five key health benefits of beets discussed in the blog post: supporting heart health, boosting athletic performance, providing powerful antioxidant protection, reducing inflammation and strengthening immunity, and providing a wealth of essential nutrients. Reiterate the nutritional value and culinary versatility of beets, encouraging readers to adopt this vibrant vegetable as a valuable addition to their diet. End with a positive and encouraging message, inspiring readers to incorporate beets into their daily diet for better overall health and well-being.

References

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2. Ceclu, L., & Nistor, O.-V. (2020). Red beetroot: Composition and health effects—A review. Journal of Nutritional Medicine and Diet Care, 6, Article 043. https://doi.org/10.23937/2572-3278.1510043

3. Bjarnadottir, A. (2023, May 12). Beetroot 101: Nutrition facts and health benefits. Healthline. https://www.healthline.com/nutrition/foods/beetroot

4. Stone, J. J. (2023, April 14). History of beets – What am I even eating?! Jerry James Stone. https://jerryjamesstone.com/how-to/history-of-beets-what-am-i-even-eating/

5. Cleveland Clinic. (2022, August 19). 5 Health Benefits of Beets. https://health.clevelandclinic.org/the-health-benefits-of-beets

6. A.Vogel. (n.d.). Beetroot. https://www.avogel.ca/en/food/ingredients/beetroot/

7. Hamilton College. (n.d.). Beets (Beta vulgaris). Retrieved from https://academics.hamilton.edu/foodforthought/our_research_files/beet.pdf

8. Kavitha Krishna, R., Suganyadevi, P., Saravanakumar, M., Aravinthan, K. M., & Arunkumar, A. (2020). Extraction of betacyanin from red beet root (Beta vulgaris L.) and to evaluate its antioxidant potential. Journal of Pharmacy Research, 3(11), 2693–2696. Retrieved from https://www.researchgate.net/publication/284666803_Extraction_of_betacyanin_from_red_beet_root_Beta_vulgaris_L_and_to_evaluate_its_antioxidant_potential

9. Healthline. (n.d.). Beetroot 101: Nutrition Facts and Health Benefits. Healthline. Retrieved May 16, 2025, from https://www.healthline.com/nutrition/foods/beetroot

10. WebMD. (n.d.). Beetroot: Health Benefits, Nutrients, Preparation, and More. WebMD. Retrieved May 16, 2025, from https://www.webmd.com/diet/health-benefits-beetroot

11. The Editors of Encyclopaedia Britannica. (2025, March 22). Beet. Encyclopaedia Britannica. https://www.britannica.com/plant/beet