Beetroot: A Super Food Around The World

Madhu Yadav, Ritika Srivastava, Anuradha Singh and Prof. Ramendra K. Singh, Bioorganic Research Laboratory, Department of Chemistry, University of Allahabad - 211002, India.

2018-03-05 07:47:56



A glass of beetroot juice provides all the vitamins and mineral. It is low in fat, full of powerful antioxidants and rich in Vitamins. Reddish pink root is sweet and its dark green leaves are bitter but very nutritious. Dilation of blood vessels due to the presence of dietary nitrate decreases blood pressure. It reduces the risk related to heart diseases by overstimulation of the sympathetic nervous system. The research explores its use as a future targeted treatment option for various diseases including cardiovascular disease.


The beautiful and bright color of beetroots can make anyone fall in love with it yet it is often ignored because of its unique taste. The beetroot has been gaining amazing popularity as the new super food around the world. Like all vegetables and fruits beets are low in calories, high in carbohydrates, contain no fat and no cholesterol. The vitamins and minerals in beets along with the antioxidants and photochemical make this vegetable an excellent food choice. It also helps in the absorption of iron because of the presence of vitamin C. It heals cuts and wounds, keeps gums healthy, and resists infection. Both the leaves and the roots can be eaten. While the dark red root is sweet, the dark green leaves are bitter but very rich in calcium, iron and vitamin A. One glass (200 ml) of beetroot juice provides all the vitamins and minerals in a concentrated form. It is very healthy option especially for those who have anemia because it helps in raising iron levels naturally. Cooked beets don’t deliver the same nutrient as raw beet juice does. Eating raw beet is beneficial for health because the cooking process destroy the nitrates. Besides nitrates beet juice also contains variety of nutrients like Folate, Potassium and Fiber. The green leaves of beet root are rich in nutrients, concentrated in vitamins and minerals. These green leave also contain carotenoids such as beta carotene and lutein/zeaxanthin. Beets are rich in anthocyanins, the pigment that makes the root red and is responsible for the repair and protection of DNA in the body. Beets are a good source of manganese and magnesium which plays an important role in the formation of bone and connective tissues in the body. Vitamin K present in beets helps in reducing osteoporosis, tooth decay, certain cancers and infectious diseases like pneumonia.

Amazing beneficial of Beets

1. Manages blood pressure

Beet can help in temporarily lowering high blood pressure. The nitrates present in beets increase nitric oxide in blood which allow more oxygen to flow in brain, heart and muscles. Hence lowers high blood pressure.  

2. Gives glowing skin and lowers the aging process

Antioxidants present in beets play an important role in health maintenance by protecting from numerous diseases. They neutralize harmful free radicals generated in the body which cause cell damage. Beetroot juice acts as a blood purifier. Vitamin C helps in clearing blemishes and evens the skin tone while giving a natural glow. Beet also prevents another health concern linked to aging like heart disease, eye disease and the regulation of the immune system. Beets contain beta carotene. Beta carotene is a carotenoid which is converted into vitamin A for future use in the body. About 40% of the carotenoids are converted to vitamin A, the rest function as antioxidants. Beta carotene offer protection from the risk of age related degradation. Beet greens are an excellent source of vitamin A. It is essential for healthy eyes, skin, teeth and bones. The body needs vitamin A for growth and repair. They neutralize free radicals. Vitamin A is essential for the synthesis of amino acids in the body. Vitamin A is necessary for normal cell growth, cell division and for the health of skin. Vitamin C present in beets maintains collagen which is a connective tissue that holds the body and organs in place.

3. A great way to detox naturally

Beetroot is a unique source of betalains, a type of phytonutrient. Betanin and vulgaxanthin are the two betalains present in beets. Both have been shown to provide antioxidant, antiinflammatory and detoxification support. Beetroot has been known as the liver protective food. It is a great liver cleanser and helps in flushing out all the toxins. With the help of compounds like methionine and glycine, it prevents formation of fatty acids and stimulates the liver cells.

4. Boosts energy and stamina

Beets open the blood vessels which increase the flow of oxygen throughout the body and relax them and make skeletal muscles more energetic and active. So it is best to have it early morning to wake up the sleepy organs. So it can be used as a great workout drink for athletes. Also does impairments associated with muscle weakness.

5. Good for digestion

Beetroot juice with its pulp is full of fiber which regulates digestive processes and also relieves from constipation. Beets contain some dietary fiber. Dietary fibers are edible plant cells which improve digestion by absorptions in the stomach and small intestines of humans. Beets contain a bioactive agent called betaine which supports liver function and also protects the bile ducts.

6. Lowers blood glucose level

Beets have high level of sugar but it actually helps in regulating blood sugar level in body. Natural sugar present in beet is released very slowly in the body by which sudden rise of blood sugar level is prevented.

7. Affects the nervous system

Beet lowers the activity of the sympathetic nervous system which helps in cardiovascular activity. Beet greens and beet root are an excellent source of potassium. Potassium is an essential mineral that helps to regulate the body's balance of fluid. It is essential for many metabolic processes and is useful in the transmission of nerve impulses. Folate, vitamin B6 and thiamine present in beets keep the brain and nervous system functioning properly. Beetroot helps to reduce the possibility of dementia in older adults. Beetroot contains a high level of nitrates which are converted into nitrites in the body. Nitrites are thought to widen blood vessels and thus increase blood flow to certain areas of the brain, improving mental function which helps to prevent dementia. Brain health is also affected by vitamin K found in beets.

8. Protects the heart in cancer patients

Betanin pigments of beets have been shown activity against tumor cell growth by inhibition of proinflammatory enzymes. The tumor cells are from colon, stomach, nerve, lung, breast, prostate and testicular tissue. Beet juice can be used as antidote to serious side effects of an anticancer drug called doxorubicin which can be toxic to heart. When patients take large doses for long periods then there is a risk for damaging their heart muscles permanently. The nitrates that occur naturally in beets may protect the heart muscle from doxorubicin injury. Vitamin C is an important antioxidant present in beets lowers the risk of heart disease and certain cancers. Folate present in beets is essential for a healthy cardiovascular system. High folic acid content helps to reduce the risk of heart disease by reducing blood homocysteine levels. It is a great source of soluble fibre which has been shown to have cholesterol lowering capabilities. Beets have flavonoids and carotenoids which help to prevent the oxidation of bad cholesterol and its deposition in the arteries which can potentially lead to heart disease. Vitamin K is also present in beets which is a vital nutrient and hinders arterial calcification and cardiovascular disease.

9. For pregnant woman

Beets are an excellent source of folate. Folate has an important role in cell division. This helps in fetal development. Folate helps to prevent neurological defects such as spina bifida in the fetus during pregnancy. All pregnant women need to have a regular source of folate.

10. Reducing the Risk of Osteoporosis

It also contains high level of the mineral silica. Silica is very important in the human body as it helps to utilize calcium which leads to strong bones and muscular skeletal health. Potassium also preserves bone density, reduces the formation of kidney stones and helps in preventing the loss of muscle mass.


One cup (170 gm) of raw, sliced beet roots has the nutritional value:

Folate (folic acid) - 37% RDA (recommended daily allowance)

Manganese - 22% RDA, Potassium - 13% RDA

Vitamins - 11% RDA, Magnesium - 8% RDA.

Beet greens contain more of some nutrients than beet roots: 

Vitamin K - 90% RDA, Vitamin A (beta carotene) - 48% RDA

Vitamin C - 19% RDA, Potassium - 8% RDA, Magnesium - 7% RDA.

Cooking changes pH, so eating beet greens and roots raw will maintain the pH. So beets are a highly versatile vegetable and the formula for beetroot is Better Blood Flow, Stronger Muscles and Boosted Stamina.