Originally published in 2014. Updated in 2026 to reflect current research and serving ideas.

I have been eating a whole-food plant-based diet for over 30 years and creating plant-based recipes since 1995. Beetroot remains one of the most consistently valuable ingredients I return to, both for flavour and for function.

Hailed as a superfood, the humble beetroot is a nutrient-dense root vegetable with a long history of traditional use and growing scientific interest. In this article, we will explore the most well-researched health benefits of beetroot, along with practical ways to include it in your everyday meals.

Many people never venture beyond pickled beetroot, yet there is an entire culinary world waiting to be discovered.

Beetroot (Beta vulgaris) comes in several varieties, including red, golden and white. The deep purple taproot is most commonly eaten, but the leafy green tops are also edible and highly nutritious.

Health Benefits of Beetroot

1. Beetroot may help support healthy blood pressure

Research suggests that dietary nitrates found naturally in beetroot may contribute to lower blood pressure levels.

A review published via the National Institutes of Health reports that people with hypertension showed a significant reduction in blood pressure after consuming beetroot juice:
Study showing reduction in blood pressure after consuming beetroot

The proposed mechanism is linked to nitrates converting into nitric oxide in the body. Nitric oxide helps relax blood vessels and supports healthy circulation, allowing blood to flow more efficiently.

2. Beetroot is rich in essential nutrients

Beetroot provides a wide range of vitamins and minerals that support normal body function. These include:

• Folate (vitamin B9), important for DNA synthesis and repair
• Manganese, involved in bone formation and antioxidant defence
• Potassium, which contributes to normal blood pressure regulation
• Vitamin C, which supports immune function and collagen formation
• Zinc, iron and copper in moderate amounts

In addition, beetroot contains fibre, which contributes to digestive health.

3. Beetroot contains compounds that support liver function

Beetroot contains betalains, including betanin, which have antioxidant and anti-inflammatory properties. Some research suggests these compounds may help protect liver cells from oxidative stress.

While beetroot should not be viewed as a detox cure, its antioxidant profile supports the liver in carrying out its natural metabolic processes.

4. Beetroot may support exercise performance and endurance

A well-known study indexed on PubMed examined the effect of beetroot juice nitrate content on exercise performance:
The effect of beetroot juice nitrate on exercise performance

Participants who consumed beetroot juice showed improved exercise tolerance. This is again thought to relate to nitric oxide production and improved oxygen efficiency during physical activity.

For those following an active lifestyle, beetroot can be a useful addition to a balanced diet.

5. Beetroot is rich in antioxidants

Beetroot contains polyphenols and betalains, which contribute to its deep colour and antioxidant capacity.

Oxidative stress is recognised as a contributing factor in many chronic conditions. An overview of oxidative stress and disease mechanisms can be found here: What is oxidative stress?

Antioxidants help neutralise free radicals, reducing cellular stress.

One paper discussing the antioxidant properties of beetroot compounds is available here:
Red beet impact on human health

As with all nutrition research, beetroot is best understood as part of a varied, whole-food dietary pattern rather than a single solution.

How to Use Beetroot in Everyday Cooking

Understanding the research is helpful. Knowing how to use beetroot in real meals is where it becomes practical.

• Beetroot can be enjoyed:
• Raw and grated into salads
• Roasted to enhance natural sweetness
• Blended into soups
• Juiced with ginger and greens
• Added to falafels or burgers
• Mixed into hummus
• Used in gluten-free baking

If you are looking for a hearty, protein-rich option, my vegan beetroot burgers made with seeds and fresh ginger are a popular choice and ideal for meal preparation.

You can also explore my full collection of beetroot recipes, including soups, salads, juices and baked dishes, all designed to make everyday plant-based cooking simple and nourishing.

Frequently Asked Questions About Beetroot

Is beetroot good for blood pressure?

Beetroot contains natural nitrates that may support healthy blood pressure levels when consumed as part of a balanced diet.

Is raw or cooked beetroot better?

Both forms offer benefits. Cooking may slightly reduce vitamin C content, but most minerals and antioxidant compounds remain intact.

Can you eat beetroot leaves?

Yes. Beet greens are edible and nutrient-dense, similar to Swiss chard.

Is beetroot high in sugar?

Beetroot contains naturally occurring sugars but is relatively low in calories and provides fibre, which helps moderate blood sugar response.

A final note

Beetroot is a versatile, affordable and nutrient-rich vegetable that fits naturally into a whole-food plant-based lifestyle.

If you try any of the recipes or have your own favourite way to use beetroot, feel free to share in the comments.

With love,
Anastasia

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