A Superfood Worth the Hype?
The Bold and Earthy Beetroot
Beetroot (or simply “beets”) is one of those vegetables that people either adore or avoid—its bold flavor, rich color, and earthy aroma make it unmistakable.
But beyond its distinctive profile, beetroot is also celebrated as a nutritional powerhouse and a natural remedy across various cultures.
So, what’s the deal with beets?
Let’s dig into the facts, weigh the pros and cons, and explore how beetroot might benefit (or irritate) your body.
🥗 The Bold and Earthy Beetroot: A Superfood Worth the Hype?
Beetroot (or simply “beets”) is one of those vegetables that people either adore or avoid—its bold flavor, rich color, and earthy aroma make it unmistakable. But beyond its distinctive profile, beetroot is also celebrated as a nutritional powerhouse and a natural remedy across various cultures. So, what’s the deal with beets? Let’s dig into the facts, weigh the pros and cons, and explore how beetroot might benefit (or irritate) your body.
🧬 Nutritional Snapshot of Beetroot
Beetroots are nutrient-dense yet low in calories, offering a valuable mix of vitamins, minerals, and plant compounds.
🔑 Key Nutrients (per 100g cooked beetroot):
Calories: ~44 kcal
Carbohydrates: 10g (mainly sugar and fiber)
Fiber: 2g
Folate (B9): 20% DV – essential for cell function and tissue growth
Potassium: 9% DV – supports nerve function and blood pressure regulation
Manganese: 14% DV – vital for metabolism and bone health
Vitamin C, Iron, Magnesium: Present in smaller but beneficial amounts
It’s also rich in nitrate compounds (more on this below), betalains (the pigments that make beets red), and antioxidants that support inflammation control and cardiovascular health.
💪 Health Benefits of Beetroot
1. Heart and Blood Pressure Support
Beets are high in dietary nitrates, which the body converts to nitric oxide, a molecule that relaxes blood vessels and improves circulation. Studies suggest this can:
Lower systolic blood pressure
Improve blood flow
Support endothelial function
Especially beneficial for people with hypertension or at risk for cardiovascular disease.
2. Endurance and Exercise Performance
Beetroot juice has become popular among athletes and gym-goers. The nitric oxide boost may:
Increase oxygen delivery to muscles
Delay fatigue
Enhance VO2 max
Some studies show up to a 16% improvement in endurance during high-intensity exercise.
3. Liver and Detoxification Support
Beets contain betaine, a compound that helps the liver process fats and toxins. This can:
Support detoxification enzymes
Reduce fatty liver symptoms (non-alcoholic fatty liver disease in particular)
4. Anti-inflammatory and Antioxidant Effects
The betalains in beetroot act as anti-inflammatory compounds. These may reduce oxidative stress, support immune health, and protect cells from free radical damage.
5. Digestive Health
With a decent amount of fiber, beets help:
Promote regular bowel movements
Support gut bacteria
Reduce the risk of colon inflammation or diverticulitis
🚫 Potential Drawbacks and Considerations
While beets are healthy for most people, there are a few important cautions:
1. Beeturia and Pink Stool
About 10–14% of people experience beeturia—red or pink urine or stool after consuming beets. While harmless, it can be alarming.
2. High in Oxalates
Beets are relatively high in oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate stones should monitor intake and consult a doctor.
3. Natural Sugar Content
Beets are sweet, and although they have a low glycemic index, people managing diabetes or on strict low-carb diets (e.g., keto) should be mindful of portions.
4. Stomach Sensitivity
Some people report bloating or gas when consuming beets, especially raw. This is often due to the fermentable carbohydrates (FODMAPs) present in them.
🧃 Best Ways to Consume Beetroot
Raw (grated in salads – sweet, crunchy)
Roasted (caramelizes sugars – earthy and soft)
Boiled or steamed (preserves nutrients while softening texture)
Pickled (adds probiotics if naturally fermented)
Juiced (potent nitrate boost – best 2 hours before exercise)
Powdered (convenient in smoothies or supplements)
🧠 Who Should Definitely Try Beetroot?
Athletes and active individuals (for stamina and recovery)
People with high blood pressure
Anyone needing more folate or potassium
Vegans and vegetarians (nutrient boost)
Those on a liver-supportive or anti-inflammatory diet
⚠️ Who Should Limit or Avoid?
People with kidney stone history (specifically oxalate sensitivity)
Those with IBS or FODMAP intolerance
Individuals on low-oxalate diets
Those on blood pressure-lowering medications (may amplify effects)
🗣️ In My View …
In my view, beetroot is a stellar vegetable that deserves its “superfood” status when consumed wisely. It offers a wide array of health benefits—from brain to blood to belly—wrapped in a vibrant, delicious root. However, its benefits aren’t universally applicable. Like any food, the context of the person consuming it matters.
If you're aiming for heart health, athletic performance, or liver detox, adding beets to your diet a few times per week is a natural and potent way to support your body. Just be sure to balance it with other vegetables and remain aware of individual sensitivities.
📝 Bonus: Beetroot Hacks
Roast with balsamic vinegar for a delicious glaze.
Blend into a smoothie with berries and Greek yogurt.
Spiralize into beet “noodles” for a colorful salad base.
Mix beet powder into energy balls for a pre-workout snack.
Disclaimer:The content in Herbs 'n Oils is for informational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider before using herbs, oils, or natural remedies, especially if pregnant, nursing, or under medical care.