Beetroot is a root vegetable also known as Beetroot is distinguished by its colors, such as celery, a leafy variety, and sugar Beet, whose root has a high concentration of sugars.

The intense color of red Antioxidant is believed to have various health benefits. It is extracted from Beets and is a food additive (E162), and Betaine also prevents the oxidation of LDL cholesterol by DNA damage.

What is its Nutritional value?

Beetroot is a good source of fiber, Folic Acid, Magnesium, Potassium,  and iron, while its juice has gained Superfood status in recent years. 100 grams of raw Beets have the following Nutrients :

  • Calories: 43
  • Water: 88%
  • Protein: 1.6 g.
  • Carbohydrates: 9.6 g.
  • Sugar: 6.8 gr.
  • Fiber: 2.8 gr.
  • Fat: 0.2 g
  • Folic acid 80 mcg
  • Vitamin B6 0.1 mg
  • Vitamin A 33 IU
  • Vitamin C 4.9 mg
  • Sodium 78 mg
  • Potassium 325 mg
  • Iron 0.8 mg
  • Calcium 16 mg
  • Magnesium 23 mg
  • Phosphorus 36 mg

In addition to being cooked or pickled, Beetroot can be eaten raw. Its root is hard; while cooking, it becomes soft. The leaves can also be eaten, although they can leave a bitter taste in the mouth if eaten raw.

Beetroot is healthy no matter how you prepare it; however, its juice is the best way because cooking reduces its Nutritional value. Suppose you dislike natural Beetroot Juice in your diet, start gradually, and as it adjusts, you will be able to drink more.

The properties of Beetroot

Beetroot has cardioprotective properties and improves performance during Exercise. Its properties are due to its high content of nitrates and nitrites, which will enhance blood flow. Nitrates and nitrites are found mainly in leafy green vegetables and are also used as preservatives. Spinach, red Beetroot, celery, and lettuce are essential. Spinach contains about 20 mg per 100 g. and Beetroot 15 mg. Nitrates and nitrites are converted in the body to nitric oxide, which has many vital functions.

It should be noted, however, that there has been much debate over the years about the role of nitrates in health. At the same time, most nitrates and nitrites are obtained from vegetables and Arginine – to meet their standard requirements.

Beetroot lowers blood pressure.

Many studies have shown that beetroot juice can improve blood pressure and vascular function. The cause for these properties is nitrates and nitrites, which in the body are converted to nitric oxide.

Nitric oxide relaxes and dilates blood vessels, facilitating blood flow. It works on the walls of the Arteries Sending signals to the smooth muscle cells to relax. When smooth muscle cells relax, blood vessels dilate, and blood pressure drops.

Beetroot or its juice can lower blood pressure by up to 3–10 mmHg for a few hours.

Beetroot increases endurance during Exercise.

Consumption of Beets can improve running and cycling performance, increase endurance and enhance oxygen utilization, leading to better performance during Exercise.

Studies show that Beetroot juice.

Nitrates and nitrites have been shown to reduce the use of oxygen during Exercise by affecting the efficiency of mitochondria, the organelles in our cells responsible for energy production.

Beetroot helps patients with heart failure.

The ability to Exercise is a crucial factor associated with heart failure patients' quality of life. Due to their condition, patients with heart failure show intense breathing, have reduced oxygen intake when a large amount of it is required, and use more energy during Exercise than healthy individuals.

One study examined the effect of nitrates in the form of Beetroot Juice supplementation significantly increased maximal oxygen uptake during Exercise.

Another study found that patients with heart failure who consumed concentrated Beetroot juice had a 13% increase in muscle strength in the muscle extending to the knee two hours later.

Beetroot can delay dementia.

Nutritional sources of nitrates can help increase blood flow to the brain in the elderly and slow down cognitive decline. One study found that when participants ate a diet high in nitrates containing Beetroot juice, MRI scans of their brains showed increased blood flow to the frontal lobes, which are linked to thought and behavior.

The possible side effects

Eating Beetroot can make your urine turn pink or red, which is harmless but often confused with blood.

It is sometimes thought that Beetroot Juice can RaiSe blood sugar and is therefore unsuitable for people with Diabetes. Simple sugars – such as glucose and fructose – make up 70% and 80% of carbohydrates in raw and cooked Beets, respectively, but do not significantly affect blood sugar levels because the total amount of carbohydrates in a Serving is low. The glycemic index of Beets is 61, and the glycemic load is only 5.

Beetroot contains high levels of oxalates, which can contribute to the formation of kidney stones. Oxalates are substances that have anti-nutritional properties because they may affect the Absorption of certain Micronutrients. Oxalate levels are much higher in the leaves than in the root, but the heart is also considered high in oxalates.

The vegetable also contains fructans – short-chain carbohydrates classified as FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These carbohydrates feed the bacteria in your gut. However, FODMAPs can cause unpleasant digestive Symptoms in Sensitive people, such as those with irritable bowel syndrome.

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