Beetroot's health benefits

Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid.

Raw beetroot (100g) provides:
  Per 100g GDA*
Energy   162 kJ / 38 kcal 2%
Protein g 1.7 4%
Carbohydrate
of which sugar
of which starch
g
g
g
7.6
7.0
0.6
3%
8%

Fat
of which saturates
g
g
0.1
0.0
0%
0%
Fibre g 1.9 8%
Sodium
Equivalent as salt
g
g
0.1
0.17

3%
*Recommended Daily amount (GDA) average adult (woman)
Source: McCance & Widdowson 6th edn.
Per 100g GDA
Vitamin C 8%
Folic Acid (Folate) 75%
Potassium (K) 11%
Iron (fe) 7%
Zinc (Zn) 3%
Magnesium (Mg) 4%

Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day.

Read on to find out more about how ruby red beets can help you maintain a healthy lifestyle...

Reduces blood pressure and the risk of heart attacks and strokes

Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks. For more information on heart health, help, facts and lifestyle advice, visit the British Heart Foundation.

Powerful antioxidant properties

Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.

Folic acid

Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw beetroot. For more information on the importance of folic acid during pregnancy, visit the NHS website. For more information on foods containing folic acid see Bounty’s Folic Acid Factfile.

Reduces risk of osteoporosis

Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculo-skeletal health and reducing the risk of osteoporosis.

Lowers cholesterol

Beetroot contains soluble fibre, which has also been shown to have cholesterol lowering capabilities. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.

Stabilises blood sugar

Since Roman times, beetroot has been viewed as an aphrodisiac. Beetroot is virtually fat free and low in calories. Although it has a 'medium' GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.

Treats anaemia and fatigue

Beetroot’s iron content means it’s good for those with anaemia and fatigue.

Helps slow progression of dementia

A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.