7 Health Benefits of Beetroot: Dietician Explained
Discover beetroot benefits for heart health, energy, digestion, skin, and exercise performance, plus possible side effects and ways to add it to your diet.
By WOWMD Staff
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Beetroot, which you’ve heard it being called ‘nature’s vibrant superfood’, is not just a root vegetable. This nutritional powerhouse is packed with essential nutrients and antioxidants, offering a range of possible health benefits, such as helping support normal heart health, blood flow, athletic performance, and digestion.
Historically, ancient Romans used beetroot for medicinal purposes, while its deep red hue symbolized vitality in various cultures. Today, it’s celebrated not only for its nutritional value but also for its versatility in diets and skincare.
Here’s a deeper look into beetroot’s benefits, uses, side effects, and why it deserves a spot in your daily routine.
TL;DR
- Beetroot may help support normal heart health, brain function, and digestion, likely due to its high nitrate and antioxidant content.
- It may help support stamina, healthy-looking skin, and normal blood flow.
- Beeturia and FODMAP sensitivity are the most common side effects; those with kidney issues or who take nitrate or blood pressure medicines should consult a doctor.
- WOWMD’s Beetroot Balance offers a clean, convenient supplement form with 1300mg of organic beetroot powder.
What Is Beetroot? Nutritional Value Explained
Beetroot Nutritional Value Explained
Beetroot, a vibrant root vegetable, is known not just for its earthy flavor but also for its impressive nutritional profile, according to a 2021 study.[1] It comes packed with the following;
Macronutrients
Beetroot is a naturally low-fat, nutrient-dense food containing carbohydrates for energy, a small amount of protein crucial for tissue repair, and dietary fiber that can help with digestion. These components may make beetroot a good choice for helping support gut health and an active lifestyle.
Micronutrients
The study further notes that Beetroot is packed with vital vitamins such as C, A, K, and folate (B9), which play a role in normal immune function, skin health, and cell function. It also boasts minerals like iron for oxygen transport, potassium , which plays a role in normal fluid balance and heart function, and magnesium, which plays a role in normal bone health.
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Phytonutrients
Beetroot also boasts unique compounds like betalains, antioxidants that may help the body manage oxidative stress, and nitrates that may help support normal blood flow. These phytonutrients may be behind many of beetroot's possible benefits, from normal cardiovascular support to exercise performance.
Caloric Content and Glycemic Index
Beetroot is low in calories, so it can fit well into a weight management plan.[2] With a medium glycemic index, it may provide a steadier release of energy and is less likely to cause sharp spikes in blood sugar levels. Go for this beverage if you are mindful of glucose control.
Hate the mess of juicing beets? Try WOWMD Beetroot Balance – 1300mg organic beet powder in every capsule. No fillers. A simple way to add beetroot to your day.
7 Possible Health Benefits of Beetroot
Beetroot Health Benefits
Beetroot for Blood Pressure & Heart Health
Beetroot is rich in nitrates, which convert into nitric oxide in the body, which may help support normal blood flow and improve overall blood flow. Adding beets to a balanced diet may be one part of a heart-healthy lifestyle. So, beetroot may be a helpful addition for normal cardiovascular health. Most of the evidence comes from beetroot juice and dietary nitrate, not finished supplements, and beetroot is not a replacement for any medicine your doctor has prescribed.
May Help Enhance Athletic Performance
For athletes, beetroot may help support stamina and how well muscles use oxygen during workouts.[3] It may also help ease muscle soreness post-exercise, which is one reason it often shows up in active individuals' and fitness enthusiasts' diets.
According to Lori Fish Bard, a Certified Nutrition Specialist and Health Coach at Sarana Health, Beets are rich in dietary nitrates, which convert into nitric oxide in the body. Nitric oxide helps relax blood vessels, improving vasodilation and reducing blood pressure. Beets are thought to enhance athletic performance because the nitrates reduce the oxygen cost of exercise, allowing muscles to work more efficiently.
May Have Antioxidant and Anti-Inflammatory Properties
Beetroot's antioxidants, like betalains, may help the body manage oxidative stress. These properties may help protect cells from oxidative damage and support normal cellular health.
May Help Support Gut Health
The fiber in beetroot may help support regular digestion and can feed the good bacteria in your gut. This may make it a good choice for helping support a healthy digestive system and overall gut well-being. You may also use beetroot in the form of juice, and beetroot juice benefits may include easier digestion, better nutrient absorption, and support for the good bacteria in your gut.
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May Have Cognitive Benefits
Beetroot's nitrates may help support normal blood flow to the brain, which may play a role in everyday mental performance. Its nitrates may help support mental clarity and focus.
May Help Prevent Cancer Risk
Researchers have linked beetroot's vibrant pigments, betalains, to reduced tumor growth by inhibiting cell proliferation. These unique compounds may also help support long-term wellness.
Beetroot Benefits for Skin
Beetroot’s rich supply of antioxidants and vitamins, especially vitamin C, may help support healthier-looking, more radiant skin.
These nutrients may help protect skin cells from oxidative stress and play a role in normal collagen production, which may help with the look of fine lines and dullness. Enjoying beetroot may contribute to a natural, glowing complexion from within.
Keri Glassman, MS, RD, CDN (Registered Dietitian and Health Expert), says, "Beetroot is an incredibly nutrient-dense vegetable. It’s packed with antioxidants, vitamins, and fiber, making it an excellent addition to your diet for improving digestion, supporting liver health, and boosting energy levels.
💡Did you know?
- DYK? Beetroot nitrates may help support normal blood flow.
- DYK? It may help support workout endurance.
- DYK? Betalains are antioxidants that may help the body manage oxidative stress.
- DYK? Daily beetroot may help support focus and mental clarity.
- DYK? WOWMD Beetroot Balance gives 1300 mg organic beetroot per serving—no juicing needed.
Are There Any Risks to Consuming Beetroot?
While beetroot may offer several health benefits, it can come with some side effects, especially for those with sensitivities or specific health conditions.
Common Side Effects
One of the most noticeable effects of consuming beetroot is beeturia—a harmless condition where urine and stools may appear pink or red.[4] Additionally, individuals sensitive to FODMAPs could experience bloating or digestive discomfort, as beetroot contains fermentable carbohydrates that may irritate the gut.
Who Should Avoid Beetroot?
People prone to kidney stones should exercise caution due to beetroot’s high oxalate content, which can contribute to stone formation.
Additionally, those with naturally low blood pressure, or who take nitrate or blood pressure medicines, should consult a healthcare provider before increasing their intake, as beetroot's nitrates may lower blood pressure further in some people. This is particularly important if you’re already researching topics like does magnesium lower blood pressure, as combining multiple approaches may further impact your levels.
Overconsumption Risks
Consuming excessive amounts of beetroot or the best beetroot supplements may lead to an overabundance of nitrates in the body. Such an excess could potentially result in the formation of harmful compounds, though this risk appears low when beetroot is eaten in moderation.
Best Beetroot Supplements to Consider
WOWMD Beetroot Balance
WOWMD Beetroot Balance is a standout beetroot supplement that may offer an easy way to enjoy beetroot's possible benefits. Beetroot Products comes loaded with 1300 mg of organic beetroot powder per serving, which may help support normal circulation and everyday energy.
It may be a good fit for active adults. It may help support normal oxygen delivery and post-exercise recovery, while its antioxidants may help support overall wellness. With no artificial additives, this non-GMO, gluten-free supplement may be gentle on digestion for most people and is easy to use.
WOWMD Beetroot Balance offers a convenient way to add the nutritional value of beetroot to your day.
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🛒 Quick Buyer’s Checklist
✅Choose quality: 1300 mg organic beetroot powder, non-GMO, gluten-free.
✅ Check benefits: Supports heart health, stamina, glowing skin, and digestion.
✅ Stay safe: Consult if you have kidney issues, very low BP, or take nitrate meds.
✅ Easy use: No messy juicing—just clean, convenient capsules.
Conclusion
Beetroot may be a nutritional powerhouse, with possible benefits like support for normal blood flow, athletic performance, and healthy-looking skin. From its rich nutritional value to its possible role in digestion and normal heart health, beetroot is a versatile addition to any diet, and is commonly included in nutrient-rich blends such as WOWMD Reds Superfood.
However, as with any superfood, understanding its side effects and knowing who should avoid beetroot can help you use it more safely. Curious whether it fits your routine? Try WOWMD Beetroot Balance. Here’s to a healthier, more vibrant you!
FAQs
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Always consult a qualified healthcare professional before making changes to your diet, supplements, medications, or healthcare routine.
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References
WOWMD follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, qualified experts, and information from top institutions.
- Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity: https://doi.org/10.1002/fsn3.2577
- Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases: https://doi.org/10.1186/s12986-019-0421-0
- Effects of Beetroot Supplementation on Recovery After Exercise-Induced Muscle Damage: A Systematic Review: https://doi.org/10.1177/19417381211036412
