Beets can be juiced, roasted, steamed or pickled. They can also be bought precooked for convenience. They are truly delicious and so easy to incorporate into your diet! And there are many good reasons why to do so! Check out below how healthy beetroot really is.



Ancient Greeks were familiar with beetroot. However, they did not use the roots of the plant and ate the leaves only! The Romans, in turn, ate the roots, but mainly for medicinal purposes. 

The modern taproot variety, as we know it today, appeared in Europe in the 16th and 17th centuries. It took several hundred years for it to become popular in Central and Eastern Europe, where new dishes with beetroots (e.g. borscht) began to appear. 

In Victorian times, beets were used to give colour to colourless diets and as well as a sweet ingredient in desserts.  

Currently, round and dark red beets are grown and consumed the most, but did you know they can also be yellow, white, and even red and white?




Beetroot has been valued by consumers mainly because of its taste. However, it also has many dietary benefits, because it is a rich source of many vitamins (B1, B2 and C), minerals (potassium K, calcium Ca, magnesium Mg, iron Fe) and a number of biologically active ingredients, including betalain pigments, which have a beneficial effects on the human body. 

  • Vitamin C contained in beets prevents infections, cancer and allergies.  
  • Vitamin B1, in turn, supports the functioning of the circulatory, muscular and memory systems.
  • Unfortunately, we don’t see too much iron in beets, which doesn’t stop them from showing hematopoietic properties, helping in formation of blood cells, due to the presence of cobalt.
  • Calcium contained in the vegetable significantly supports bones and teeth.
  • Magnesium combats the negative effects of stress and supports brain function.
  • In addition, sodium and potassium are responsible for the body’s water management, while manganese is one of the contents of several enzymes.
  • Interestingly, beets include copper too, which is responsible for the metabolism of iron, condition of bones and collagen in gristles
  • Beets support overall immunity and reduce runny nose.




  • Beets slow down aging, reduce blood pressure, cholesterol and prevent heartburn. Betaines contained in the vegetable are strong antioxidant pigments with beneficial effects on the body.
  • Beets also have an alkali-forming effect, i.e. they prevent acid-alkali disturbances in the body, which may be caused by high consumption of sweets. Beets also alleviate the effects of alcohol abuse
  • They support metabolism and removal of harmful toxins from the body.
  • Red pigments annihilate free radicals, which, by damaging DNA, contribute to the formation of tumours. Today we also know that beets support the body after chemotherapy and in anaemia.
    When we are weak after illness, stress or in the
    early spring, we suffer from chronic fatigue syndrome including drowsiness, and apathy, beet juice or beetroot salad can bring back the will to live and help you feel good.
  • Beets also alleviate menopausal ailmentsLadies during menopause should always remember about beets, as they reduce the risk of developing osteoporosis. Like soy, beet roots alleviate menopausal ailments: oxygenate the heart, equalize its work, also reduce blood pressure, relieve annoying hot flashes and recurrent migraines.
  • Betaines contained in beets are used in cosmetics, especially among skin care products, protecting it from dryness and preventing wrinkles. They also have a beneficial effect on hair, making it easier to comb.




  • Minerals contained in beets dissolve in water, so it’s best not to cook beets, unless in a soup. Beets will be more valuable if they are baked in the oven with skin on (wrapped in baking paper) and peeled only before eating. However, roasting even a small size beetroot can take up to 2 hours, so in order to fully use their richness it is better to drink raw beet juice
  • Raw beets support, among others, metabolism and removal of harmful toxins from the body. Also, raw beets have a fairly low glycaemic index (IG = 30), which indicates a slow release of energy. This is associated with a slight increase in blood sugar levels, which is beneficial for hunger and extremely important for diabetics. Unfortunately, after cooking, their glycaemic index increases to 65. Therefore, it is worth maintaining consumption of boiled beets within reasonable limits, but definitely do include them in your menu as part of a varied diet.




  • Drinking beetroot juice (especially made of beets from organic farms) increases the body’s overall performance. Beets from non-organic crops, grown using chemicals, may contain nitrates and long-term consumption of too many nitrates can negatively affect general blood parameters. 
  • Raw beet juice is extremely beneficial in endurance sports. Numerous scientific studies confirm, that the consumption of raw beet juice reduces the aerobic cost of physical activity, thereby increasing the overall fitness of the body. In one study, carried out in 2010 by Katherine Lansley with the team from University of Exeter, two groups of participants were given raw beet juice or placebo for 6 days, and fitness tests were performed from day 4. They showed an increase in efficiency by 15% in favour of beet juice, which is an amazing result not only for athletes, but for all of us. More details can be found at:




  • In beetroot fermented juice we have a full set of vitamins and microelements (with well-absorbed iron at the forefront), i.e. it can be treated as a means of strengthening and improving blood results. 
  • Such fermented juice contains natural probiotics, so it is also an ideal proposition after antibiotic therapy, strengthening and regeneration. Natural protection and body support. 
  • Beet greens, or the early form of beetroot, predominantly consisting of leaves, are less caloric than beet. It also contains a lot of potassium, some phosphorus, sodium and iron as well as vitamins A, B1, B2, PP and E. In addition, ascorbic acid, or vitamin C, comparable to lemon juice.

However, be wary: like other leafy greens, beetroot has a lot of oxalic acid, which binds calcium in the body producing calcium oxalate. They are insoluble crystals that can cause joint pain and can even provoke kidney stones attacks.


Nutrition facts of beetroot (in 100 g) raw/cooked

Energy value – 43/44 kcal
Main protein – 1.61 / 1.68 g
Fat – 0.17 / 0.18 g
Carbohydrates – 9.56 / 9.96 g (including simple sugars 6.76 / 7.96)
Fibre – 2.8 / 2.0 g


  • Vitamin C – 4.9 / 3.6 mg
  • Thiamine – 0.031 / 0.027 mg
  • Riboflavin – 0.040 / 0.040 mg
  • Niacin – 0.334 / 0.331 mg
  • Vitamin B6 – 0.067 / 0.067 mg
  • Folic acid – 109/80 µg
  • Vitamin A – 33/35 IU
  • Vitamin E – 0.04 / 0.04 mg
  • Vitamin K – 0.2 / 0.2 µg


  • Calcium – 16/16 mg
  • Iron – 0.80 / 0.79 mg
  • Magnesium – 23/23 mg
  • Phosphorus – 40/38 mg
  • Potassium – 325/305 mg
  • Sodium – 78/77 mg
  • Zinc – 0.35 / 0.35 mg

Data source: USDA National Nutrient Database for Standard Reference


All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider.