8 Benefits of Beetroot and How to Make Healthy Recipes

Benefits of Beetroot and How to Make Healthy Recipes

Beetroot is a tuberous root with a sweet taste and an intense red color. In addition to being a super nutritious food, it has several health benefits.

For example, adding the vegetable to the diet helps to prevent anemia , to treat hypertension and to protect the body against various types of cancer.

Furthermore, the food has the advantage that it can be consumed cooked or raw, either in salads or as the main ingredient in beet juice .

To help you put this vegetable on your menu once and for all, nutritionist Janiele da Silva Rodrigues highlighted some of the main benefits of this root and how it can be consumed. Check out!

8 Benefits of Beetroot for Your Health

According to the nutrition professional, this “is a vegetable that stands out for its richness in iron , both in the root and in the leaves”.

It is a great source of potassium, magnesium, vitamins of the B complex, C and folic acid. Zinc, carbohydrates, protein and fiber are also found. The raw vegetable has expressive amounts of calcium and phosphorus. ( 1 )

1. Protect the brain

Beetroot is rich in components that help protect the brain against degenerative diseases , preventing the negative effects of degradation (oxidation) of brain cells.

The vegetable not only reduces the risk of developing, for example, Parkinson’s disease, a neurodegenerative problem, it also reduces its physical symptoms, such as tremors and loss of balance.

The root provides a stimulus to memory , improving communication between neurons, also reducing the risk of developing Alzheimer’s disease. ( 2 )

2. Helps control blood pressure

Janiele also highlighted that “people with high blood pressure can benefit from regular consumption of beetroot, due to its high nitrate content, which helps regulate blood pressure.”

What happens is that this compound is a vasodilator. That is, a component that has the ability to keep blood vessels expanded, which facilitates the passage of blood through them.

The root causes smooth muscle relaxation, in a process that not only reduces pressure, but also improves blood circulation . ( 3 )

3. Lowers bad cholesterol

The nutrition professional also explained that beetroot is a food that reduces the level of bad cholesterol and that this is due to the presence of substances known as carotenoids and flavonoids, two natural dyes with an antioxidant effect.

The consumption of the vegetable is associated with a decrease in the total levels of cholesterol and triglycerides in the blood, in addition to presenting a reduction in the risk of developing cardiovascular problems. ( 4 )

4. Prevents and treats anemia

The vegetable is effective both in preventing and treating anemia .

The nutrition professional reported that this is because “beets are very rich in iron , thus helping to prevent anemia and low blood hemoglobin levels.”

Iron deficiency means that the body cannot produce all the hemoglobin it needs to stay healthy.

The result is that the blood becomes “weak” and the characteristic symptoms of the disease occur, which are usually: tiredness, headache, weakness, irritability and desire to eat strange things, such as dirt and paper.

Furthermore, eating beetroot increases the absorption of iron present in other foods, as it is rich in vitamin C and makes this mineral better used the body. ( 5 )

5. Detoxifies the liver

As Janiele explained, ” beetroot juice is highly effective in helping the detoxification process, due to betaine, methionine and glycine, which are substances present in the root.”

They act stimulating the functioning of liver cells, thus favoring the disposal of toxins .

This detox effect serves to protect the liver against the damage that accumulated toxic substances can cause to it, preventing various types of diseases, such as hepatitis . ( 6 )

6. Protects against cancer

Beetroot prevents several types of cancer due to its rich composition in antioxidants and antiproliferatives. Antioxidants, especially glycine, apigenin, betaine and flavonoids, are able to prevent damage caused cell oxidation that can progress to cancer.

Anti-proliferative compounds, on the other hand, prevent diseased (cancer) cells from multiplying unregulatedly, forming tumors and spreading to other tissues.

The beet extract can control the proliferation of cells from various types of cancer, such as breast, prostate, skin, liver, bladder, colon, pancreas and leukemia . ( 7 )

7. Favors the development of the fetus during pregnancy

This is “one of the best foods for pregnant women, as it is abundant in folic acid (folate), an essential nutrient for the proper formation of the spinal cord of a fetus”, pointed out Janiele.

Women who consume good amounts of folic acid, even before they are pregnant, are less likely to have a bawith some congenital central nervous system malformation , such as anencephaly (when the brain does not form) and myelomeningocele (exposed marrow).

The nutrient helps prevent cardiovascular problems and stimulates the production of antibodies , which are one of the most common types of defense cells in the body. ( 8 )

8. Aids in weight loss

Last but not least, eating this vegetable favors the elimination of those extra pounds that are bothering you and this happens because of the composition of the root, which is rich in fiber and has a low caloric value.

The dietary fiber found in the vegetable causes it to increase satiety. That way you feel less hungry throughout the day. ( 1 )

Nutritional table of raw beets

100 gram serving Amount per serving
Energetic value 49 Kcal
Protein 1,9 g
Cholesterol  –
Carbohydrate 11,1 g
Fiber 3,4 g
Calcium 18 mg
Match 19 mg
Ferro 0,3 mg
Sodium 10 mg
Potassium 375 mg
C vitamin 3,1 mg
Magnesium 24 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition.

Nutritional table of cooked beets

100 gram serving Amount per serving
Energetic value 32 Kcal
Protein 1,3 g
Cholesterol  –
Carbohydrate 7,2 g
Fiber 1,9 g
Calcium 15 mg
Match 30 mg
Ferro 0,2 mg
Sodium 23 mg
Potassium 245 mg
C vitamin 1,2 mg
Magnesium 17 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition.

How to consume: 4 recipes with beetroot

Beetroot is a very versatile vegetable and can be eaten raw or cooked. However, the nutritionist warns: “if cooked, the best way to prepare it is steam, to preserve more of the food’s nutrients”.

In the raw version, it is necessary to sanitize well before using. Discover some recipes:

beet smoothie


  • 1 small beet
  • ½ apple
  • ½ cup of frozen berries
  • ½ ripe  banana
  • Ice.

Preparation mode

Wash the beets and apples, cut into cubes, blend together with all the other ingredients in a blender and you’re done. The smoothie will be ready to be served!

raw beet salad


  • 2 medium beets
  • 1 medium carrot
  • 1 tablespoon of parsley or cilantro
  • ¼ cup of lemon juice
  • 1 pinch of cumin
  • 1 tablespoon of oil
  • Salt and black pepper to taste.

Preparation mode

Grate the beets and carrots on the thick part of the grater and set aside. Then mix the lemon juice, oil, cumin, salt and pepper to prepare the sauce.

Once that’s done, just put the vegetables and parsley in a bowl and pour the sauce over the top and the salad will be ready. Pretty simple, isn’t it?

Beet soup


  • 3 large beets
  • 2 cups and ½ of vegetable broth
  • 2 garlic cloves
  • 1 teaspoon of oil
  • Salt and black pepper to taste.

Preparation mode

Steam the beets until soft. Then blend in a blender with half the vegetable broth and set aside.

Saute the garlic in oil. When golden, add the beets, the rest of the vegetable stock and season with salt and pepper. Let the soup boil for a few minutes and it’s ready to be served.

Cake of Beetroot


  • 4 eggs
  • 2 tablespoons of butter
  • 1 cup and ½ sugar
  • 2 cups of wheat flour
  • 1 cup cornstarch
  • 1 large beet
  • 1 tablespoon of chemical yeast
  • 1 cup of filtered water.

Preparation mode

The first step is to peel and cut the beets into small pieces and blend them with water until everything is well processed. Then place the egg yolks, butter and sugar in a bowl and beat until fluffy.

Sift the wheat, starch and yeast and add to the cream. Mix slowly, always interspersing with the beetroot juice. Finally, beat the egg whites and gently add to the dough.

Place everything in a greased and floured pan in a medium oven for 50 minutes and the cake is ready.

How to choose and store the root?

After discovering all these benefits and delicious recipes with beetroot, it’s no wonder you want to add it to the family menu. But do you know how to choose and store the vegetable?

It’s quite simple! The root should be firm and with a very intense red tone . It should have no cracks, sprouts or half-withered bark.

Do not choose very large roots, as these tend to be more fibrous as they are past the harvest point.

The beets should be stored in the underside of the refrigerator, packed in a plastic bag with small holes for air circulation, for up to 15 days.

Have to freeze them should be cooked and vacuum packed . In this way they can be stored for up to 8 months in the freezer or freezer . ( 9 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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