10 Incredible health benefits of red beetroot, a potent superfood (recipes included)
08/15/2020 / By Joanne Washburn / Comments
10 Incredible health benefits of red beetroot, a potent superfood (recipes included)

There’s more to beetroots than their characteristic red stains and strong bitter taste. Red beetroot (Beta vulgaris) might take some getting used to for some people, but research finds that the root’s less-than-pleasant taste pales in comparison to its reported health benefits.

Rich in essential nutrients and organic plant compounds, red beetroot makes for a potent superfood capable of promoting optimal health and protecting against all sorts of illness and disease.

Health benefits of red beetroot

Not a fan of this bitter root? You’re missing out. Red beetroot offers a number of science-backed health benefits. Here are some of them, according to a recent article published in the Journal of Biosciences and Medicines:

Contains essential nutrients

Red beetroot boasts an incredible nutrition profile. Here’s a quick run-through of this root crop’s range of nutrients:

  • Vitamin A
  • Thiamine
  • Riboflavin
  • Niacin
  • Vitamin C
  • Calcium
  • Iron
  • Phosphorus
  • Fiber
  • Fat
  • Carbohydrates
  • Protein

And that’s not counting the nutrients that can be found in beetroot greens! Together, these nutrients support different aspects of health for better protection against pathogens and harmful substances that can cause health complications.

That said, the uniqueness of red beetroot lies not in its nutrition profile but in its rich amounts of plant nutrients or chemicals. In fact, 100 grams of beetroot contains 128.8 milligrams (mg) of alkaloids, 16.4 mg of plant steroids, 6.15 mg of flavonoids, an incredible 115.5 mg of terpenoids, 3.789 mg of saponins and 11.64 mg of beta-carotene.

Together, these plant nutrients contribute to red beetroot’s reported health benefits.

Regulates blood pressure

Recent studies find that red beetroot juice helps regulate blood pressure for better heart health. This effect is all thanks to nitrate, an organic compound in red beetroot that turns into nitric oxide upon entering the gut.

Nitric oxide relaxes blood vessels to boost blood circulation, thus keeping blood pressure normal. High blood pressure is a biomarker for heart disease and its related complications, so keeping it normal is crucial for reducing the risk of heart conditions.

Treats inflammation

Plant chemicals in red beetroot, called betalains, are responsible for the root’s deep, red pigment. But betalains also function as antioxidants to fight free radicals that can cause inflammation and cellular damage. Nitric oxide also helps keep inflammation under control.

Combats cancer cells

Remember those betalains mentioned earlier? Besides fighting inflammation, these plant chemicals are also hailed for their cancer-fighting abilities. In particular, betalains help suppress the spread of cancer cells.

Some studies also found that the oral administration of betalains from red beetroots in mice helped protect them from the harmful effects of radiation. This suggests that betalains can be used to protect cancer patients from the harmful effects of mainstream cancer treatments.

Protects against toxic metals

Toxic metals like chronic cadmium and lead can sometimes end up on our plates in the form of contaminated chicken or fish. If consumed, these metals can compromise our immune response, causing inflammation and potentially affecting the kidneys.

Given this scenario, red beetroot juice functions as an antidote. It helps protect our organs from the harmful effects of toxic metals, and it also flushes them out to boot. Red beetroot juice also makes for a great immune-boosting drink.

Supports gut health

You can also drink red beetroot juice to make it easier to pass stool. On top of this effect, beet fiber also cleanses the gastrointestinal tract of lingering pathogens that can cause stomach disturbances later on.

Reduces cholesterol

Beet fiber has also been found to reduce cholesterol on top of promoting optimal gut health. These fibers inhibit the absorption of too much cholesterol in the gut that, if left unchecked, can clog up arteries. In effect, beet fiber also contributes to better heart health.

Reduces blood sugar

Prediabetics and diabetics stand to benefit from eating more beetroot and/or drinking beetroot juice.

Besides reducing cholesterol, the fiber in red beetroots keeps the gut from processing too much sugar. In doing so, beet fiber stimulates cells to respond better to insulin, the main hormone that keeps blood glucose stable.

Eliminates toxins

You might notice red beetroot making appearances in detox recipes and juice cleanse plans. This is because red beetroot is capable of enhancing the natural detoxification process that takes place in our livers.

In effect, red beetroot protects our filtering organs from possible inflammation and cellular or DNA damage due to the toxins and harmful substances that go through them on a regular basis.

Enhances athletic performance

Red beetroot juice is a popular post-exercise drink for both fitness enthusiasts and professional athletes, and for good reason. Studies found that red beetroot juice helps suppress the onset of fatigue and muscle soreness because of its rich nitrate content.

Once transformed into nitric oxide, this compound helps protect both the heart and the lungs from most of the strain during exercise. If consumed on a regular basis, red beetroot juice can lead to better stamina and athletic performance.

Quick and simple beetroot recipes

Red beetroot can be a great addition to snacks and meals. Besides eating it as-is, there are lots of different recipes featuring beetroot that take almost no time to make, such as:

Beetroot smoothie recipe

This recipe requires a blender, red beetroot and a bunch of other healthful superfoods, including bananas, berries and spinach. Besides being a great summertime drink, this beetroot smoothie is also perfect for introducing kids to red beetroot.

Total time: 5 minutes


  • 1 red beetroot, trimmed and chopped
  • 1 cup frozen berries
  • 1/2 avocado
  • 2 handfuls fresh spinach
  • 1 banana
  • 1 piece fresh ginger
  • 3–4 ounces almond milk
  • 1 tablespoon linseed oil


  1. Mix all the ingredients in a blender. Don’t use a juicer, as this separates the fiber from the rest of the ingredients. You’ll need that fiber to make the smoothie nice and thick.
  2. Pour the mixture into a glass and add ice cubes.

Moroccan beetroot salad

This Mediterranean salad takes no more than 10 minutes to make, and it’s also super fragrant to boot. Featuring spices like cumin, mint and coriander, this salad makes for a nutritious side dish or as a light breakfast.

Total time: 10 minutes


  • 1 cup plain yogurt
  • 2 teaspoons ground cumin seeds
  • 1 garlic clove
  • Sea salt
  • Ground black pepper
  • 1 pound cooked red beetroot dipped in vinegar (not pickled)
  • 8 ounces baby spinach
  • 1 bunch fresh mint, chopped
  • 1 bunch coriander or cilantro, chopped


  1. Combine the yogurt, ground cumin seeds and crushed garlic clove to create the dressing.
  2. Add salt and ground black pepper to taste. You can then let it sit for an hour to let it marinate or proceed to assemble the salad itself.
  3. Cut the beetroot into equal chunks.
  4. Mix the beetroot chunks, baby spinach, mint and coriander in a large plate or serving container.
  5. Pour the dressing over the salad.
  6. Sprinkle the remaining chopped herbs and serve.

Quick Harvard beets

There are lots of different stories and theories attempting to explain the name of this red beetroot dish, but one thing’s for sure: Harvard beets are a classic comfort food rich in good fats, fiber and protein.

Total time: 30 minutes


  • 3 cups red beetroots, sliced
  • 1 tablespoon all-purpose flour
  • 1/2 cup vinegar
  • 1/2 teaspoon salt
  • 2 tablespoons butter, unsalted


  1. In a saucepan, boil the beetroots for 15–20 minutes or until tender.
  2. Drain the beetroots, but keep at least 1/4 cup of the beetroot-infused liquid.
  3. In another saucepan, combine the sugar, flour, vinegar and the beetroot-infused liquid.
  4. Let the mixture simmer until it thickens.
  5. Stir in the beetroots and butter. Add salt to taste and simmer for another 10 minutes.

Love them or hate them – red beetroots are incredible superfoods that offer a range of benefits for health and nutrition.

Toss them into salads or grill them alongside fish and meat for a nutritious side dish. You can also juice them to create a filling drink capable of promoting optimal health.






100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Related Articles
comments powered by Disqus

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Popular articles