Beetroot: Health Benefits And Recipe



Published on: 06-Dec-2022


10 min read




Ritika Sharma


Beetroot: Health Benefits And Recipe

Beetroot: Health Benefits And Recipe

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Beetroots, commonly called blood turnips, are a nutrient-dense vegetable. Beets have been the subject of extensive study for their beneficial health effects. For example, they may improve energy and vitality while reducing inflammation and blood pressure. They are also a boon in promoting liver health

Their high folate level and low salt and fat content may promote health in the brain and the heart.

Beets also include calcium, which helps maintain healthy bones and teeth, and vitamin K, which aids blood clotting. It is also preferred for the detoxification of the body.

Table Of Contents

1. Nutritional Attributes Of Beetroot

2. Health Benefits Of Beetroot

3. Side Effects Of Beetroot

4. Healthy Recipes

5. The Final Say

6. FAQs

Nutritional Attributes Of Beetroot

The nutritional value of beets is high. In addition to being low in calories, they are also rich in essential nutrients. Indeed, they provide trace amounts of almost all of the vital vitamins and minerals.

Here is a rundown of the nutritional value of a 100-gram portion of boiling beets:

  • Calories: 44
  • Protein: 1.7 grams
  • Fat: 0.2 grams
  • Carbs: 10 grams
  • Fibre: 2 grams
  • Water: 88%

Health Benefits Of Beetroot

1. Helps To Lower Blood Pressure

The nitric oxide of beetroot functions as a vasodilator, boosting blood flow to tissues. Eating beets has been linked to a reduction in blood pressure in healthy adults due to an increase in nitric oxide.

The nitrates in beets aid in the relaxation of blood vessels, reducing the high blood pressure condition. Those who suffer from hypertension may benefit from eating 80-100 grammes of beet in their salads daily or drinking 200-250mL of beetroot juice to lower their blood pressure and blood flow abnormalities.

2. Contains Antioxidants

Foods rich in antioxidants protect our cells from harm and boost our body's defences against free radicals. Conversely, excess free radicals in the body may lead to oxidative stress, harming your DNA and cells.

Several scientific studies have shown the anti-inflammatory properties of rutin, epicatechin, and caffeic acid in beetroot.

3. Boon To Skin

Skin cancer may be avoided by eating beetroots. Vitamin A, which may be found in beets, is necessary for the health of your skin and mucous membranes. The regular turnover of skin cells is aided by vitamin A as well.

4. Cures Constipation

The fibre content of beetroot is relatively high. Therefore, constipation sufferers might get instant relief since it helps normalise digestion and facilitate bowel movement.

Beetroot contains a compound called betalains, which is linked to improved digestive function. So if you feel constipated, try drinking beet juice or eating some cooked beets.

5. Prevents Cancer

Preventing breast and prostate cancers may be possible using beetroot extract. Betanin (a type of betalain) in beetroot is responsible for this effect. However, there has to be more research done to prove that beetroot has this advantage.

6. Maintains Healthy Heart

Nitrates in beets have been shown to reduce hypertension. A lower chance of developing cardiovascular disease and stroke may be one benefit.

According to research, elderly people at risk for heart disease may benefit from a frequent dose of beetroot juice after just one week.

7. Detoxify The Body

The betalain phytonutrient complex found in beets aids the natural detoxification of body processes, allowing it to eliminate harmful pollutants in an all-natural way. Beetroot betalains cleanse the blood, skin, and liver and significantly improve the body's overall efficiency.

8. Promotes Healthy Liver

Beets remain among the most excellent foods for the liver due to their high levels of calcium, betaine, B vitamins, iron, and antioxidants. In addition, pectin, found in beets, is a fibre that facilitates the excretion of harmful substances. As a result, pollutants that the liver has eliminated may be flushed out, preventing them from reentering the body.

Zinc and copper, found in the liver, help shield liver cells from damage caused by free radicals.

9. Cures Inflammation

Iranian research found that beetroot, particularly in juice form, reduced inflammation. In another Egyptian investigation, beetroot extract was used to relieve renal irritation.

Beetroot may have anti-inflammatory effects due to the folate, fibre, and betalains it contains.

Side Effects Of Beetroot

Along with many health benefits, beetroot may have some side effects. Here are some of them:

  • Beet, when consumed orally at the levels found in food, is generally safe for most individuals. When eaten orally in therapeutic doses, it is possible that beets are safe for most individuals.
  • Beet may cause pink or crimson urination and defecation. However, this is not dangerous. Beets are linked to low calcium levels and renal disease, which prompted health warnings.

Healthy Recipes

Consuming beetroot can be a tasty affair through these simple and healthy recipes:

1. Beetroot Juice

These beetroot shots are stunning to look at and delicious to drink. They include just a few simple ingredients like spinach, ginger, and lemon juice, but their vibrant pink colour and zesty flavour are sure to win over many fans.


  • 2 medium beetroots
  • 8-10 leaves of spinach
  • Small piece ginger
  • 1 green chilli
  • 1 tbsp lemon juice
  • Pink salt

Preparation Method

1. Put everything, plus two and a half cups of water, in a blender and whir it up.

2. Mix until completely uniform.

3. Put the liquid into shot glasses and serve.

2. Beetroot Chilla

Here is an easy recipe for a tasty beetroot chilla:


  • 1 cup besan or gram flour
  • ¾ cup roasted oats flour
  • Pinch of asafoetida
  • 3/4 tsp carom seeds
  • ½ tsp turmeric powder
  • ½ cup coriander leaves
  • sea salt to taste
  • 2 beetroots (grated or pureed)
  • 1 tsp flaxseed powder
  • 1 tsp Desi Ghee for cooking

Preparation Method

1. Put everything except the ghee in a bowl and stir until combined.

2. Prepare ghee and heat a Tawa.

3. A crepe may be made by pouring a ladle of batter and spreading it thin.

4. Turn after 2 to 3 minutes or until golden. To ensure that all sides are done thoroughly, heat them in a hot oven.

The Final Say

Beetroots are indeed a healthy supplement to almost any diet. It does not need much cooking and may be consumed in various ways. However, many people do not realise how flexible beets can be.

Because of the abundance of antioxidants, other minerals, and vitamins, beetroot is an ideal anti-ageing and innate immunity vegetable root that should not be left out of any salad or vegetable juice.


1. Is it advisable to eat beetroot every day?

Because of its rich nitrate, betalain pigment, and fibre content, as well as its abundance of other beneficial vitamins and minerals, beetroot has long been used to treat circulatory, menstrual, and hepatobiliary problems. For example, nitrates in beets can alleviate hypertension by increasing the relaxation molecule nitric oxide levels in the body's blood vessels. As a vasodilator, it improves blood flow to the tissues, which leads to a stronger erection and lessens the risk of a heart attack caused by cholesterol buildup in the arteries. In addition, this all-natural cleanser improves cognitive performance and eases digestive issues.

2. Is it reasonable to eat beetroot to boost the liver?

Beets are great for your liver. The natural detoxification enzyme production of the liver is increased, the liver is fortified to flush toxins, and the liver is protected from injury and inflammation.

3. Is there any harm to kidneys due to beetroot consumption?

Eating a lot of beets might aggravate renal illness and promote the formation of stones in those predisposed to the condition.

4. Can people with diabetes eat beetroot?

Beetroot is a great way to control diabetes since it is a non-starchy vegetable high in phytochemicals, which regulate insulin and glucose levels in the body. Additionally, the nitrates that are plentiful in beets help lower insulin resistance.

5. Are there any side effects of beetroot?

Most individuals can eat beets safely if limited to recommended serving sizes. The pink or crimson colouration of urine or faeces that beets may cause is generally considered harmless. However, excessive beets may exacerbate renal illness and lead to calcium deficiency.


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