Is Beetroot a Superfood

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Beetroot has been around for many years and yet has not gained the popularity it deserves due to the health benefits it possesses.

I would like to think that beetroot is available across diverse cultures, but very scares in most restaurants, but why? Is it because of its striking color, red? Or is it because it’s messy when it is prepared?

Well, it seems to be not on the top of the grocery list for most households, either. Nonetheless, beetroot is thought to be one of the healthiest food and/or root that should form part of a healthy diet.

Definitely not a “silver bullet” as no one food can provide us all the nutrients needed by the body including those referred to as superfoods.

Beetroot has been reported to have some health benefits as it is packed with some essential nutrients and the bioactive compounds which have antibiotics. antitoxic and anti-inflammatory effects.

Experts always recommend that we eat plenty of fruits and vegetables for the reason that they contain minerals and vitamins along with the plant compounds that have the potential to strengthen the immune system and reduce oxidative stress among other health benefits.

Diversity will go a long way in reaping the benefits of these plant food sources. Eating the right portions will also feed the body with the nutrients it needs as excess can cause some complications.

Beetroot is versatile. If you don’t find it appealing when cooked, you can use it for salads, or you can always blend or juice it and consume it in a juice form, that way you’ll get the most nutrients available in the food item since you eat it raw.

It is said that daily ingestion of beetroot juice can ” beet” high blood pressure, we’ll let’s find out, how.

Does Beetroot Really Boost Stamina and Enhance Athletes Performance?

Studies reveal that drinking beetroot juice supplements promotes endurance performance and improves muscle efficiency due to nitric oxide that is responsible for the widening of the blood vessels which promotes blood flow to exercised muscles.

It is thought that nitric oxide further improves muscle power and sprint exercise performance.

That said, research further indicates that there’s conflicting evidence regarding the ergogenic effects of beet juice on intermittent sports such as tennis.

Low doses of nitric oxide precursors may not stimulate ergogenic effects on tennis physical performance”

According to Natural Medical Journal, Nitrate doesn’t have the ergogenic effects on the cardiorespiratory endurance that could benefit the athlete’s performance but attributes the benefits to betalain, a plant compound that is responsible for the red pigment in beets among other plants.

The Nutritional Value of Beetroot

As said above, beetroot has numerous health benefits as it is nutrient-dense. According to research, beetroot contains phytochemicals that are beneficial for overall health, such as betalains with anti-inflammatory and antioxidant activities, including nitrates.

Betalains are reddish and yellowish pigments found in plants and are responsible for the deep red color of beetroot, thanks to Wikipedia.

Betalains have a wide range of biological activities with potential health benefits: they counter inflammation, protect the liver, and have anticancer and antioxidant activities”

Nitrate is a molecule found in beets and green leafy vegetables such as spinach, cabbage, and lettuce and is thought to dilate the blood vessels and promote efficient blood flow.

Beetroots are rich in minerals and vitamins too.

Amount per 100 grams :

Calories: 43

Total fat 0,2g (Saturated fat 0g)

Cholesterol 0%

Total carbohydrates: 10 g

Vitamin C ( 8% of daily value)

Vitamin B6 ( 5% of daily value)

Iron ( 4%of daily value)

Magnesium (5% of daily value)

Protein 1,6g (3%of daily value)

Calcium (1% of daily val

Potassium 325 my (9% of daily value)

Dietary fiber 2,8g ( 11% of daily value)

Sugar 7g and Sodium 78mg

There’s a popular belief that Beetroot Juice May Reduce Blood pressure, Is This a Fact Or Fad?

According to ScienceDaily, more than 25% of the world’s adult population is hypertensive and this figure is estimated to grow to 29% by 2025.

Hypertension and/or high blood pressure increases the risk of heart attack, heart failure, stroke, and kidney failure.

“In the US more than 77 million adults have been diagnosed with high blood pressure a major risk factor for heart disease and stroke.

Eating vegetable rich in dietary nitrate and other critical nutrients may be an accessible and inexpensive way to manage blood pressure, Ahluwalia said”

When plant-based foods rich in nitrate are ingested, the nitrate is converted to nitrite and eventually to nitric oxide.

Nitric oxide widens the blood vessels and promotes blood flow which ultimately lowers blood pressure, according to research.

A cup of beetroot juice a day reduces blood pressure, says American Heart Association journal Hypertension.

Conversely, people with low blood pressure or are taking medication for high blood pressure should seek the doctor’s advice before taking beetroot juice as it is thought to lower blood pressure.

According to Harvard Health Publishing¬†“Study included 68 people with high blood pressure, randomly assigned to drink about a cup of regular beet juice or nitrate-free juice (the placebo) every day for about four weeks.

Blood pressure fell by about 7,7/2,4 points by people who drank beet juice compared to no blood pressure change in those in the placebo group”

What effects do Beetroot juice have on the kidneys

Beetroot is one of those plant-based foods that contain oxalate. Oxalate is a naturally occurring compound found in most plants.

As humans, we lack the enzyme that breaks down oxalate after ingesting the foods that contain them.

It, therefore, binds essential minerals like calcium for instance. Leading to the formation of calcium oxalate stones, a type of kidney stones.

People who are prone to developing kidney stones due to various factors should limit the intake of beetroot or beet juice.

Consulting their healthcare provider before making any diet changes will help. Click here to learn more about calcium oxalate stones.

Tips on How To Make Your own Beetroot Juice


It shouldn’t be a hassle to make your own juice especially when you have a juicer or a blender.

Take one beetroot and wash it thoroughly. Cut off or trim the top and bottom part of the beetroot.

If you are going to use a blender don’t peel the skin as it contains fiber and other plant compounds. Then chop it nicely into smaller pieces.

Step 2

You can now put the chopped pieces of beetroot into a jar of the blender. Add a small amount of water or milk to make it smooth.

You can add other ingredients such as carrot, banana or any fruit that works for you, like orange for instance.

It all depends on the individual’s preference, really. Diversity is key, as you can increase the chances of getting more nutrients from other food sources.

Beetroot has sugar content and just be mindful of the ingredients you add on to avoid too much sugar as it’s common knowledge that too much sugar is not good for your health.

Ingesting beetroot or beet juice regularly may change the color of the urine or feces. Experts say it’s not a cause for concern. Click here for more information about blending versus juicing.

Final Thought

Beetroot may not have gained the popularity compared to those foods that are touted as superfoods.

Research suggests that it has numerous health benefits such as lowering blood pressure due to the nitrate content which dilates the blood vessels and enhances blood flow especially in those muscles of the athletes and boosts stamina and physical performance.

It is packed with essential nutrients including iron, magnesium, vitamin B6, fiber and protein among others.

Beetroot like many plant food sources has bio-active compounds such as betalain a compound responsible for the deep dark colors in most plant foods, including beetroot.

These compounds have anti-inflammatory and antioxidant properties which are essential for immunity and reduce oxidative stress.

People with low blood pressure should seek advice from their doctor before drinking beetroot juice on a regular basis as research suggest that beetroot or beetroot juice lowers blood pressure.

Sources :

I hope you found this article useful. Do leave a comment, opinion or question and I will surely get back to you as soon as I can.




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  1. Beets are incredible for you. I’ve used beet supplements for exercise for a long time. I honestly wasn’t aware of the other benefits. I was referred to it by someone in the fitness industry who I trusted and knew was knowledgeable and just started taking it.
    I’m not exactly sure when it became more popular but I see it more often now.
    I’m glad you added the simple recipe at the end as supplements can get pricey and this might tempt someone to try it.

    1. Hi Lee
      It’s good to learn that you’ve been using beet supplements for years now. Try making your own juice at home and drink it an hour before having your breakfast and see how it goes but if you taking beet supplements for medical purpose do consult your doctor first before making any diet changes.

      Thanks for your comment.


  2. Hello, this is a very insightful and educational article! I always knew beet root is healthy, but I didn’t know exactly why. Wouldn’t it be great if doctors offered patients advice on what to try first before prescribing medications. I believe if people changed their diet drastically before taking medication, everyone would be healthier. But so many people don’t want to change or find it too hard and a lot of people don’t like beets. They are so versatile though. I love them in salads and roasted with potatoes. I wonder if there are recipes that use beets in baking? There you wouldn’t taste it as much, but could still get the benefits. I think juicing is a great option and I know that beets go every well with apples. And apples also make it taste less like beets. You are right, this root vegetable needs more attention and I am glad you are doing that.

    1. Hi Manuela

      Thank you for reading this article and finding it useful. Yes, Experts do advice on the importance of eating veggies and fruits. At the end of the day it’s people’s choices. I’m sorry I have not come across any beetroot baking recipes. Apple and beetroot make a good combination. You should try banana too. The three make make a nice combination. Just be mindful of the sugar content, though.

  3. I was taught to eat different kind of vegetables from my grandma. This includes beetroot as well. I never knew it had so many great benefits for our health. I never tried beetroot juice, but I am very fond of eating it. I must say I will have to try the juice version now.

    I also know that beetroot is really good for the blood.

    Thank you. Your website looks great.

    1. Hi Strahinja

      Thank you for your comment. I’m glad you found the article useful. I promise you will love the juice version.

      Have a great day


  4. Hey Maggie,

    When it comes to eating vegetables and fruits, we have so many bad habits, either love and overeat the wrong fruit or vegetable, or avoid eating them. Beetroot is indeed underrated, and so few people like and actually eat it. But, there are other amazing vegetables and fruits people don’t even know! Such food sources are essential for us, and they exist to give us a healthy source for all that our bodies need and require. Not only that, but food sources such as beetroot also provide us with essential materials that protect our bodies from different diseases and conditions that have been created from our bad habits.

    Of course, I agree all these studies aren’t proved 100%. However, beetroot is known in many countries, such as those in the middle east to be a great source to reduce high blood pressure and other conditions. In fact, they even have some different mixtures with garlic, which also help to improve the immune system and protect against various diseases.

    Also, let’s not forget that it is essential to add food sources that have antioxidant activities, which is essential to protect us from scary conditions such as Cancers. However, moderation in using and eating anything is the key to stay healthy. There is no point in eating healthy bananas if you are going to overeat! The same for beetroot, eating much, or drinking its juice increase the risk of kidney stones! So, Moderation!!

    Dr. Alkhawaldeh

    1. Hi Dr Alkhawaldeh

      I do appreciate a comment coming from an expert like yourself. You have said it all and what more can I say except thank you.

      Wish you a great day.


  5. Hi Maggie. What I like very much about your articles is that I always leave with new knowledge and information. Thank you. I have always liked beetroot and knew at the back of my mind that there would be something good about it. What I’m particularly happy about is that I ride mountain bikes hard & fast and the properties of beetroot might well help. No blood pressure concerns so should be good to go. Your juice instructions are great, I will be testing a few combinations. Thank you. Looking forward to your next article. Steve

    1. Hi Steve

      Thank you so much for your valued comment. I’m glad that You have a good experience with beets. Keep riding that bike, beet juice has got your back.

      Have a blissful day.


  6. I am really impressed with the information provided in this article on Beetroot, and even though I have heard of this I have never really given it a second thought about ever adding it to my diet. I now am going to add this to my diet and use your simple and easy recipe to make my own beetroot beverage.


  7. Hello,
    Many people don’t like beets ( because of the texture, color, and taste, I guess)but me. I grew up on vegetables like cabbages, potatoes, carrots, and Beets. Beets are a superfood in whole ways; not only regulates blood pressure but a good source of iron, which helps against anemia.
    The useful article reminds me to buy beets and prepare juice for my family. Usually, I add carrots, apples, and oranges to beet juice. The taste is perfect.
    Thanks again for the great post!

    1. Hi
      Thank you for your input. Yes, when you blend beet juice with other ingredients, it taste good. I normally use carrot, Apple, banana and milk. Thanks for stopping by.

  8. Wow Maggie, a lot of great information there. I knew it was supposed to be good for us but didn’t realise how much. I’m super visual and love IMAGES and I have to say that photo of the beet juice in jars with straws looks delicious. Cheers for the juice recipe and the wonderful information. Clean recipe and a clean, easy to follow website.
    I appreciate that, Louise.

  9. I like your article! It is great and detailed, well written and in depth! It is informative and easy to read! I don`t like beetroot but it is still interesting to read about it and it`s benefits! I can pass on this information to friends and family who like beetroot to help them out! Thank you for writing this great article! Keep up the great work!

    1. Hi Timothy

      Thanks for your comment even though you don’t love beetroot. You are not the only one, I know few people who don’t like it. Thanks for stopping by.


  10. I found this article interesting as I try and eat as many superfoods as possible. Apart from blueberries and garlic, I’ve always known many root vegetables such as carrots are classed as superfoods. I’ve never considered beetroot, and as someone who’s had a stroke due to a spike in blood pressure was interested to read it can lower it. However, I’m now on blood pressure pills, so would be wary of drinking it as a juice. Thank you for sharing:)

    1. Hi Kathy

      It’s always good to hear from you. If you are on pills perhaps it might help asking your doctor’s advice on whether to drink it in moderation or totally not. You might be surprised.

      Have a great day.

  11. Wow Maggie, great post with lots of really useful information ! I’ve always been a big fan of beetroot whether eating cooked in a salad, or more recently juicing in a blender. I put it with ginger, lemon and carrots for a real health kick every morning.
    I just need to try and convince the kids that it’s good for you. Thanks again for sharing.

    1. Hi Mark

      Good to hear from you. I’ve just bought some ingredients to blend with beet juice. You’ll be surprised to hear that ginger is on the list as well. I can’t wait to try it. As for kids, I’m sure if you make it interesting they will love the juice. Thanks for your visit.


  12. I’m a long distance runner and have found the effects of beetroot powder to be incredibly positive! I greatly appreciate the articles you have referenced at the end of your piece as I will definitely be checking them out for further reading to feed my curiosity. Overall you’ve definitely convinced me of the added benefits of this amazing superfood and love the detail you covered in this piece. much love -Will

    1. Hey Will
      How lovely to hear a testimony from someone who’s been drinking beet juice and has seen positive results. You are encouraging us. About those articles at the bottom, you can simply click the hyperlinks on the text for easy access. The ones at the bottom don’t open hence I’ve provided hyperlinks.


  13. Thanks for this very informative post. This is reassuring as I recently changed my diet to include largish quantities of regular beetroot in my lunchtime salad and I have been asking myself whether this is healthy if sustained over a long time. For a while I was getting that familiar coloration – mentioned in the post – but that has now gone away so maybe I am now better adjusted to it. I also prefer to eat the whole lightly cooked beetroot in salad rather than in juice – but I am in no way consistent with that. As I say thanks for the reassurance.

    1. Hi Andy

      You are welcome. Thanks for joining in the conversation and sharing your experience with beetroot. It’s much appreciated.

      Have a lovely day.


  14. Hi Maggie
    That was a compelling read and i don’t think any stones were left unturned. I will have to read again but slowly so I can fully appreciate the in-depth research you put in. Has to be included in my diet now. Thank you for a detailed review.


  15. I never thought of beetroot as super food. You opened my eyes with your post. Beetroot got so much to offer, that is incredible. I will have to my own beetroot juice, thanks to you. Your post is very informative and straight to the point.

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