Why You Should Eat Beetroot Daily: Powerful Health Benefits You Need to Know

February 8, 2025

Why you Should Eat Beetroot Daily: Powerful Health Benefits you Need to Know

Verified By
KIMS-SUNSHINE
Specialist,
08 February, 2025

Why You Should Eat Beetroot Daily: Powerful Health Benefits You Need to Know

Beetroots are root vegetables which are normally crimson red in colour, though they can be gold too, in which case they are called golden beets. Whatever the colour, they are super nutritious and can be eaten in different forms- as they can be prepared in so many ways. Beets are super versatile veggies to work with. Some people may not like the red colour that seeps out of the beet, but it has all the goodness in the form of super potent plant flavonoids and carotenoids. They are dye molecules which give vegetables and fruits their bright and specific colours. Beets are often called ‘superfoods’ because they have a lot of nutrients and health benefits on offer.

Health Benefits Of Eating Beetroot Daily

Apart from being vibrant and colourful, this vegetable is super low on calories but rich in nutrients. If we look at a normal 100 gram serving, then it is a mere 44 calories, negligible levels of fat, 10 grams of sugars and has enough of a wide range of minerals like manganese, copper, magnesium, iron and potassium, along with vitamins like B6 and C respectively. There is some folate present too- which is crucial for heart health. The copper found is necessary for good brain function and synthesis of neurotransmitters which help the brain relay messages to certain parts of the brain itself and the body in general. Some compounds in beets are also responsible for lowering blood pressure- both systolic and diastolic, because it has a particularly high concentration of nitrates- which are converted to nitric oxide (NO). NO is a molecule needed for blood vessels to relax and contract, thus helping regulate blood pressure. It is beneficial for your brain as well. But, it does not mean that you can stop taking your BP medication altogether, if you include beets everyday in your diet.

The pigment molecule found in beets – betalains are anti-inflammatory in nature. This means if you have beetroot juice, then you have a marked reduction in inflammation markers like TNF-α or CRP. Lastly, beets have about 4 grams of fibre in every 100 grams, which means if you eat this along with other veggies and fruits, you should get enough fibre for a day. Fibre is never digested and just moves into the colon- where it remains and ferments due to being acted upon by gut bacteria. You won’t feel constipated or bloated. It is also a good food to eat if you are on a diet- as it is low on calories but will keep you full for longer because of fibre and high water content.

Best Ways To Eat Beetroot For Maximum Nutrition

Eating them raw is the best option, but if you are not a big fan of raw food, then you can try any of the following options-

The ABC juice is super popular among health enthusiasts- Apple, Beetroot and Carrot- with some lemon juice for added flavour is great. The iron gets absorbed better due to Vitamin C and there is plenty of soluble fibre too.
Beetroot dosa is a good choice- you can boil some beetroot and pour that water into batter- it will give food a pleasant pink colour- something kids or picky folks may prefer.
You can grate beets and make them into a tasty raita with yoghurt and seasonings. It is also a great snack by itself.
You can make beetroot poriyal/thoran and have it on the side with rice, some curry and some salad too.
Beetroot kurma with roti, chapati or rice is super flavourful too.

In general though, steaming, juicing and roasting beets are great choices to retain nutrition, though eating them raw is also very good. Just try not to add too much oil or spice and you should be fine.

Conclusion

Since this vegetable is full of flavonoids, it is great for your skin and glowing complexion. But, be careful. Moderation is always key- if you eat too much and don’t drink enough water, you may have to deal with kidney stones, gout due to high uric acid levels or even bloating- due to high sugar content. Having pinkish or red coloured poop is not dangerous and you will notice that everything becomes normal in a couple days. But, if you still have concerns, talk to your doctor and see how and when you can include this vegetable.

Frequently Asked Questions

What are the main health benefits of eating beetroot daily?

Beets are rich in iron, minerals and a few vitamins, have plenty of water and fibre content and are low in calories. This makes it a well rounded vegetable that can be eaten often.

How does beetroot improve heart health and circulation?

Beetroots are rich in dietary nitrates- which get broken down to nitric oxide in the body. This gas is very much needed for good heart and blood vessel health- as it helps improve blood flow by relaxing muscles found in blood vessels.

What is the best way to eat beetroot for maximum benefits?

Eating them raw or juicing beets is good if you want the vitamin C in them. This vitamin gets lost when heated, but otherwise, most of the other nutrients are retained even after steaming.

Is there a good time to eat beetroot for health benefits?

If you are a very active person, then you could eat some beetroot a couple hours before your workout for improved performance. This is due to better endurance and blood flow that have been attributed to the nitrates found in the vegetable. But, otherwise, you can eat it anytime you want and in any form.

Are there any side effects of eating beetroot daily?

Yes, it may not be great if you are diabetic or have IBS or any gut related disorder, the high levels of oxalates can cause kidney stones and uric acid may cause gout. So, eat less but often and you should be totally fine.