8 Reasons Why You Should Include Beetroot in your Diet


Health benefits of beetroot

Yes, Beetroot has been gaining popularity as a superfood! So much so that an increasing number of juices and drinks are now incorporating this nutritious food. It is now a days the star in popular smoothies too!

Beetroot comes from the same family as Sugar beets. However, it is genetically and nutritionally different.

Beetroot may seem a little muddy at first instance, but that’s normal. After all, it’s a root vegetable with long stems, thick skin and an attractive colour. There are numerous types of beetroot, many of which are distinguished by their colour like yellow, white, pink or dark purple.

Beets taste earthy and a little bitter, but they are best when paired with bright, sweet and fresh flavours.

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Beetroot mainly consists of water (87%), Carbohydrates (8%) and Fibre (2-3%).

100gms of raw beetroot boasts the following nutrients

Calories- 43

Water- 88%

Protein- 1.6gms

Carbohydrates- 9.6gms

Sugar- 6.8gms

Fibre- 2.8gms

Fat- 0.2gms


In addition to bringing a pop of colour to your plate, beets contain bounty of nutrients and are packed with essential vitamins, minerals and plant compounds, many of which have medicinal properties!

1. Many Nutrients and very few calories

Beetroot contain a bit of almost all of the vitamins and minerals your body needs. It is the least in calories too- only 60 calories per cup!

2. Helps maintain blood pressure

Beets help reduce elevated blood pressure. 
Drinking Beetroot juice regularly helps lower both systolic and diastolic blood pressure.
3. Help fight inflammation
Beets are loaded with betalain pigment which contains several anti-inflammatory properties.

4. Improves Digestive health

Beet contains ample insoluble fibre. This fibre bypasses digestion and travels to the colon where it feeds the friendly gut bacteria and adds bulk to the stools.

This helps prevent digestive conditions like constipation, inflammatory bowel disease (IBS) and Diverticulitis.

Yes, it changes the consistency and colour of your stool and urine. But you are going to be Okay, it’s not blood definitely, its beets.

Also, high fibre has been linked to a reduced risk of chronic diseases like colon cancer, heart diseases and type 2 Diabetes.

5. Boosts Your immune system

Being rich in fibre, Beetroot increases good bacteria in your gut as mentioned above.

Having plenty of healthy bacteria in your digestive system helps fight disease and boosts your immune system too!

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6. Prevents Anaemia

Beetroot juice/ soup comprises a lot of iron, folic acid which helps formation of RBC’s which carries oxygen and nutrients throughout the different parts of the body to ensure a healthy blood count.

7. Promotes healthy brain function

Beetroot is effective in maintaining a healthy brain function and warding off dementia.

8. Helps in detoxification

Beets contain betalains which naturally detoxifies your body from the harmful toxins.

It also protects the liver from the oxidative damage and inflammation. Beets act as a powerful cleanser while being highly nutritious at the same time and helps to kick-start your body metabolism


Beets are high in oxalates, which might lead to kidney stones or Gout. However, people who have had a history of kidney stones or Gout should have beet sparingly.


Here are some creative ways to consume and enjoy Beetroot-

1. Beetroot is mostly consumed raw in salads in cut or grated form. You can also add the slices on a cheese plate for a pop of intense colour.

2. Pair beets with creamy ricotta in a salad

3. Juice a small beet and add to fresh apple or orange juice.

4. Serve roasted beets with a mint yogurt sauce

5. Brighten up your minestrone or tomato soups with diced beets.

6. Add it in pav bhajis, Frankies, Parathas, sandwiches, chaats for its red colour.

7. If it isn’t in season, canned or frozen beets are still highly nutritious.

8. Beetroot powder is also a powerful nutrient supplement and also is added to food preparations for it's attractive red colour.


Beetroot shot

Beetroot shots recipe

Beautiful to look and yummy to taste, these beetroot shots are made with fewer ingredients which is sure to win hearts!


2 medium beetroots

9-10 spinach leaves

Small ginger piece

1 green chilli

1 tbsp lemon juice

Pink salt


In a blender, add all the ingredients and 2.5 cups of water. Blend to a smooth consistency. Pour in shot glasses and serve chilled.


Beetroot may not be the first pick in your diet, but it should not be missed out from your grocery haul too!

The above impressive resume doesn’t end up here, and its no shock that beetroot is helpful to boost your athletic performance and help you live longer by promoting health! 

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Sneha Jain, Dietician

Sneha is a Post graduate with specialization in Nutrition and Dietetics. She is a university topper and holds 5+ years of experience in Apollo hospitals, VLCC, slimsutra and first cry fit-kids .

She has successfully counselled clients all over India for weight loss, weight gain, diabetes, hypertension, PCOD, hypothyroid, Pregnancy and lactation and growth charts for children. She has her own diet consultation e-clinic (diet_diariez)

She believes in  customized diets and eating local and seasonal foods. Her counselling not only involves diet planning, but also lifestyle modification and stress relief strategies. 


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