Beetroots: A Superfood With Powerful Health Benefits

By BillyBlogTZ | Updated April 2025

What Are Beetroots?

Beetroots, commonly known as beets, are root vegetables scientifically named Beta vulgaris. Cultivated since ancient times, beets are widely used in both traditional and modern cuisines. Their signature vibrant red-purple color comes from pigments called betalains, which boast powerful antioxidant and anti-inflammatory properties.

Health Benefits of Beetroots

Improved Blood Pressure Beets are rich in nitrates, which convert into nitric oxide in the body and help dilate blood vessels, lowering blood pressure.
Boosted Stamina Drinking beet juice before a workout improves oxygen use and enhances exercise performance.
Brain Health Support Nitrates increase blood flow to the brain, potentially reducing the risk of cognitive decline as we age.
Anti-Inflammatory Properties The betalains in beets help reduce inflammation and oxidative stress.
Liver Detoxification Beets contain betaine, a compound that supports healthy liver function and detoxification.

Nutritional Value of Beets

In 100 grams of boiled beetroot, you’ll find:

Calories: 44
Protein: 1.7g
Fat: 0.2g
Fiber: 2g
Folate: 20% of the RDI
Manganese: 14% of the RDI
Potassium: 9% of the RDI
Vitamin C: 6% of the RDI

Beets are low in calories and high in essential vitamins and minerals.

Ways to Enjoy Beets

Juice: Blend with apples, carrots, or ginger.
Salad: Combine roasted beets with feta cheese, arugula, and nuts.
Soup: Prepare borscht, a traditional Eastern European beet soup.
Smoothie: Add raw or cooked beets into fruit smoothies.
Pickled: Enjoy as a tangy condiment.

Possible Side Effects of Beets

Beeturia: Pink or red urine after eating beets is harmless.
Oxalates: Beets contain oxalates that may promote kidney stones in predisposed individuals.
Medication Interaction: Nitrate content may amplify effects of blood pressure medications.

Growing Beets at Home

Beets are simple to grow in home gardens:

Choose sunny, well-drained soil.
Sow seeds 1 inch apart, in rows 12 inches apart.
Keep soil moist and thin seedlings to 4 inches apart.
Harvest when roots are 1.5 to 3 inches in diameter.

Fun Facts About Beets

Ancient Romans used beets as a natural aphrodisiac.
The red pigment is a natural food dye.
Beets are related to spinach and quinoa.
Beet greens are edible and packed with nutrients.

Frequently Asked Questions

Can I eat beets every day? Yes, daily moderate consumption supports overall health.
What’s the best time to drink beet juice? In the morning or 1–2 hours before physical activity.
Can I eat beets raw? Definitely! Grated raw beets are crunchy and delicious.

Conclusion: Add Beets to Your Diet Today

Beetroots are a nutritional powerhouse that can be easily added to your meals. From lowering blood pressure and boosting stamina to improving liver function and brain health, the benefits are vast.

Discover more healthy foods in our Healthy Foods section, and check out other powerful superfoods like turmeric and avocados.

External Reference

For more scientific insights, read this Healthline article on beetroot benefits.