The Benefits of Beetroot 

Beetroot has long been a staple in diets worldwide, not just for its vibrant colour but also for its impressive nutritional profile. Packed with vitamins, minerals, and antioxidants, beetroot is a powerhouse vegetable that supports heart health, boosts stamina, and enhances digestion.

In this guide, we’ll explore whether beetroot is good for you, its health benefits, and how to cook beetroot to preserve its nutrients and flavour.

Is Beetroot Good for You?

Yes! Beetroot is packed with essential nutrients and has been linked to numerous health benefits, including improved blood flow, lower blood pressure, and enhanced exercise performance.

Scientific Backing

Research shows that beetroot’s nitrates help widen blood vessels, improving circulation and reducing blood pressure. Its antioxidants protect cells from damage, while fibre supports digestion and gut health.

Nutritional Content of Beetroot

Beetroot is a nutrient-dense vegetable, offering a wide range of vitamins and minerals essential for overall health.

Vitamins & Minerals in Beetroot:

• Folate (Vitamin B9): Supports tissue growth and cell function.
• Manganese: Aids bone health and metabolism.
• Potassium: Helps regulate blood pressure.
• Iron: Crucial for oxygen transport in the body.
• Vitamin C: Boosts the immune system and skin health.

Antioxidants & Fibre:

Beetroot is rich in polyphenols and betalains, which help combat inflammation and oxidative stress. Its high fibre content supports digestion and promotes gut health.

Health Benefits of Beetroot

Heart Health & Blood Pressure

The natural nitrates in beetroot help lower blood pressure, reducing the risk of heart disease and improving circulation.

Athletic Performance

Beetroot is popular among athletes for enhancing endurance and stamina, thanks to its ability to improve oxygen efficiency in the body.

Immune System Support

Packed with vitamin C and antioxidants, beetroot helps boost immunity and fight inflammation.

How to Cook Beetroot

Cooking beetroot the right way ensures you retain its nutrients and maximise its flavour.

Roasting for Rich Flavour

Roasting brings out beetroot’s natural sweetness. Wrap whole beets in foil and roast at 200°C for 40–50 minutes until tender.

Boiling & Steaming

Boiling softens beetroot for salads and soups, but steaming retains more nutrients. Steam beetroot for 15–20 minutes until a knife easily pierces through.

Pickling for Longer Storage

Pickling beetroot preserves its flavour and texture while enhancing gut-friendly properties. Simply slice, add to vinegar and spices, and let it sit for a few days.

Beetroot Recipes & Serving Ideas

Beetroot is a versatile ingredient that works in both sweet and savoury dishes. Try these simple, nutritious recipes:

1. Beetroot & Tahini Hummus

A delicious dip packed with nutrients. Blend cooked beetroot, tahini, lemon juice, garlic, and olive oil until smooth. Serve with pita chips or cucumber slices.

2. Roasted Beetroot & Goat Cheese Salad

Toss roasted beetroot with mixed greens, walnuts, and goat cheese. Drizzle with balsamic glaze for a flavourful, nutrient-rich salad.

3. Beetroot & Berry Smoothie

Blend beetroot with mixed berries, coconut water, and a banana for a refreshing, antioxidant-packed smoothie.

If you are still a bit unsure whether you’re a beet fan or not, try out this delicious tahini and beetroot hummus recipe (because everyone loves hummus, right?)

Ingredients:

• 4 medium sized beets, scrubbed clean, cooked, peeled, and cubed
• 2 Tbsp tahini 
• 5 Tbsp lemon juice
• 1 small clove garlic, chopped
• 1 Tbsp ground cumin
• 1 Tbsp lemon zest 
• Generous pinch of sea salt and fresh ground pepper to taste

Method:

Place all ingredients in a food processor (or blender) and pulse until smooth. Taste and adjust seasonings and ingredients as desired.

Chill and store in the refrigerator for up to 3 days or freeze for longer storage.

Eat with pita chips, or with sliced cucumber or celery, or on a crostini with goat cheese and shaved mint.

Potential Side Effects & Considerations

While beetroot is highly nutritious, it contains oxalates, which may contribute to kidney stone formation in some individuals. Its natural pigments can also temporarily change urine colour—completely harmless but worth noting!

Conclusion: Beet the Blues 

Beetroot is a nutrient powerhouse, offering incredible health benefits while being easy to incorporate into meals. From heart health to endurance, this vibrant vegetable is a must-have in any balanced diet.

Want to enjoy the benefits of beetroot effortlessly? Explore our meal plans and juice cleanses packed with nutrient-rich ingredients to support your health journey.