Beetroot juice benefits, nutrition facts and side effects

Beetroot are reddish purple colored vegetables that are chock full of vitamins, minerals, and other essential nutrients. You can eat it raw or cook it for your salads.

It has the local name of chukandar and can be boiled, chopped, sliced, pickled, and roasted. You can have beet juice, roasted beets, or beet powder. One may also eat the green part of the beet that grows above the ground.

Beetroot benefits and nutrition facts

Beetroots : Health Benefits, Side effects, and Nutrition Value!

Benefits of beetroot for skin and hair

Helps fight control signs of aging: The folates in the beet help in the synthesis of the DNA. The fiber content helps regularize bowel movement and synchronize the metabolic activity. The skin blemishes are removed, and the person becomes youthful and gets more vitality.

Clears skin blemishes and pigmentation: Regular consumption of beetroot helps detoxify the blood. Further, it removes the blemishes of the skin, and it becomes clear of all pigmentation.

Keeps the skin moist: This is due to the presence of silica, magnesium, and Vitamin C. It helps skin remain healthy and glowing.

Good for the hair: The beetroot has silica that is essential for the hair. It has folate that enhances skin and hair health.

Other health benefits of beets

Detoxifies the body: The beetroot has substances called betalains that help the body to flush out the toxins. If the toxins are left to accumulate in the body, it will cause a variety of problems.

Improves sexual health: Having beetroot juice helps the person improve his or her sex drive. This root increases the stamina. The nitric acid relaxes the blood vessels that increases the flow of the blood in the genital region. It has boron that is needed to produce the sex hormone.

Decreases inflammation: You normally have inflammation when your body immune system detects any aggravation. This will manifest as redness or swelling with or without pain. The betalains help to decrease the swelling and along with that, the pain.

Enhances liver function: The fibre acts as a colon cleansing agent for food. Along with this, the fibre removes toxins and thus makes the colon clean. It extends the cleaning activity to the liver and kidneys and makes the entire digestive tract clean. We see enhanced liver function from the second week of beginning to eat beetroot.

Helps fight anemia: Beetroot has rich iron content that helps the formation of red blood cells. The iron helps the body form hemagglutinin that is the portion that carries oxygen and nutrition to various parts of the body. This way it improves the blood content and helps you fight anemia.

Keep blood pressure down: High blood pressure affects the health of the person adversely. The blood vessels become constricted due to plaque deposits or thickening of the blood vessel walls. By widening the walls of the blood vessels, beetroot helps ease the pressure. The widening of the walls is done by the action of the vasodilator nitrous oxide that is processed from the nitrates present in the beetroot.

Reduces the incidence of stroke and heart attacks: Beetroots have good amounts of nitrates that help in reducing the incidence of stroke and heart attacks. Nitrates undergo oxidation when mixed with blood and become nitric oxide. This makes the blood vessels bigger.

Prevent incidence of cancer: The antioxidants in beetroot, beta-cyanine destroys free radicals and thus prevents cancer cells from forming.

Boosts the functioning of the brain: Eating red beets boosts the blood flow to the brain. It helps the brain retain its cognitive functions and thus helps the onset of dementia. The blood flow increases due to the rich amounts of nitrates in beetroot.

Strengthens the bones: Silica in the beetroot helps the body to absorb calcium. Also, it has magnesium, folate, and Vitamin C that are helpful in making the bones strong.

Keep diabetes under control: The beetroot helps increase insulin sensitivity and decrease the amount of sugar in the blood. This is through the action of the alpha-lipoic acid which is an antioxidant. It removes the changes that induce diabetes that result from stress. Studies showed that the peripheral and autonomic neuropathy in diabetic patients decreased when they had beetroot regularly.

Augments the stamina: You can improve your physical performance by adding beetroot to the diet. Beetroot augments the flow of blood and improves the bowel movement. This makes the metabolic system work better. Improved metabolic activity helps to add strength and stamina to the body.

Good antioxidant: All colored vegetables have good amounts of antioxidants and beetroot has beta-cyanine. It helps reduce the LDL cholesterol.

Prevents atherosclerosis: By reducing the amount of LDL cholesterol, the beetroot helps to keep the ratio of the bad to the good cholesterol down. This way it prevents the build-up of plaque in the blood vessels.

Side effects of eating beetroot

These are the side effects of eating beetroots. Not everyone will have them. But, if one notices any symptoms, they must stop eating beets. Improper storage of beetroot helps in the formation of nitrite from the nitrate content. Excess of nitrites can be dangerous.

Harmful to the liver: Accumulation of metals in the liver can lead to toxic conditions that might harm the liver and the pancreas.

Might cause gout: This type of arthritis happens due to uric acid build up. The oxalate in beet can cause gout which is rather painful.

Complications during pregnancy: Studies on animals showed that betaine present in beetroot has an adverse effect during pregnancy. Nitrites in excessive amounts also affect pregnant women adversely.

Spikes blood sugar: Having a moderately high glycemic index, beetroot causes an abrupt elevation in blood sugar. Diabetics should avoid beets for this reason.

Kidney stones: Oxalates in beetroot increases the speed of kidney stone formation. Calcium stones are most common. Calcium combines with oxalate to form calcium oxalate kidney stones.

Also Read: How to get rid of kidney stones

Beets nutrition facts

If you have 1 cup of beetroot, the nutrition you will get is like this:

Energy – 58 calories
Carbohydrates – 13 g of which 9 grams is sugar, and 4 grams is fibre
Protein – 2 grams
Fats – no fats
Mineral and Vitamin content:

  • Vitamin A – 1%
  • Vitamin C – 11%
  • Calcium – 2%
  • Iron – 6%

Add beetroot to your diet for its rich nutritional content. Unless you are allergic or develop symptoms of allergy, beetroot is safe for you.


1. Women Planet Health Benefits of Beetroot
2. Style Craze 18 Excellent Benefits Of Beetroot Juice For Skin, Hair, And Health
3. Medical News Today Beetroot: Health benefit and nutritional information

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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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