What are the key nutritional components of red beets. How do beetroots contribute to improved heart health and exercise performance. What role do inorganic nitrates play in the health benefits of beets. How can beetroots be incorporated into a balanced diet for maximum nutritional benefit.

The Nutritional Profile of Red Beets: A Comprehensive Breakdown

Red beets, scientifically known as Beta vulgaris, are root vegetables that pack a powerful nutritional punch. These vibrant, earthy gems are not only visually striking but also offer a wealth of health benefits. Let’s delve into the nutritional composition of beetroots to understand why they’re considered a superfood.

Macronutrient Composition

Beetroots are primarily composed of water, carbohydrates, and fiber. Here’s a breakdown of the macronutrients found in one cup (136 grams) of boiled beetroot:

• Water: 87%
• Carbohydrates: 8%
• Fiber: 2-3%
• Protein: 1.6 grams
• Fat: 0.2 grams

With fewer than 60 calories per cup, beetroots are a low-calorie food that can easily fit into various dietary plans. The carbohydrate content in beets is primarily composed of simple sugars, with glucose and fructose making up 70-80% of the total carbs in raw and cooked beetroots, respectively.

Micronutrient Powerhouse

Beetroots shine when it comes to their micronutrient content. They are rich in essential vitamins and minerals that support various bodily functions:

• Folate (Vitamin B9): Crucial for normal tissue growth and cell function, particularly important for pregnant women
• Manganese: An essential trace element found abundantly in whole grains, legumes, fruits, and vegetables
• Potassium: Supports heart health and helps regulate blood pressure
• Iron: Vital for oxygen transport in red blood cells
• Vitamin C: An antioxidant that boosts immune function and promotes skin health

Can beetroots contribute to a balanced diet? Absolutely. Their diverse nutrient profile makes them an excellent addition to any meal plan, providing a range of vitamins and minerals that support overall health and wellbeing.

Unraveling the Carbohydrate Content: Beets and Blood Sugar

Understanding the carbohydrate content of beetroots is crucial for those monitoring their blood sugar levels or following specific dietary regimens. Let’s explore the glycemic impact of beets and their fiber content.

Glycemic Index and Load

Beetroots have a glycemic index (GI) of 61, which is considered medium. The GI measures how quickly blood sugar levels rise after consuming a particular food. However, the glycemic load (GL) of beetroots is only 5, which is very low. This discrepancy occurs because the total carbohydrate amount in each serving is relatively small.

Does this mean beetroots are suitable for people with diabetes? While individual responses may vary, the low glycemic load suggests that beetroots should not cause significant spikes in blood sugar levels when consumed in moderate portions as part of a balanced meal.

Fiber Content and Digestive Health

Beetroots are an excellent source of dietary fiber, providing about 2-3 grams per 3/4-cup (100-gram) raw serving. Fiber is essential for maintaining digestive health, promoting regular bowel movements, and supporting the growth of beneficial gut bacteria.

It’s worth noting that beetroots contain fructans, a type of short-chain carbohydrate classified as FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides and Polyols). Some individuals may have difficulty digesting FODMAPs, which can lead to digestive discomfort. If you have a sensitive digestive system or conditions like irritable bowel syndrome (IBS), you may want to monitor your response to beetroots and consult with a healthcare professional.

The Power of Plant Compounds: Beetroot’s Unique Phytonutrients

Beetroots are rich in plant compounds that contribute to their vibrant color and potential health benefits. These phytonutrients play various roles in supporting overall health and wellbeing.

Betanin: The Red Pigment Powerhouse

Betanin, also known as beetroot red, is the primary pigment responsible for the intense red color of beetroots. This compound belongs to a class of antioxidants called betalains. Research suggests that betanin may offer several health benefits, including:

• Antioxidant properties
• Anti-inflammatory effects
• Potential cancer-fighting properties
• Support for liver health

How does betanin contribute to the overall health benefits of beetroots? Its antioxidant properties help protect cells from oxidative stress, which is linked to various chronic diseases and aging processes.

Vulgaxanthin: The Yellow Pigment

Vulgaxanthin is a yellow or orange pigment found in beetroots and yellow beet varieties. Like betanin, it belongs to the betalain family of antioxidants. While less studied than betanin, vulgaxanthin is believed to contribute to the overall antioxidant profile of beetroots.

Inorganic Nitrates: The Secret Behind Beetroot’s Cardiovascular Benefits

One of the most intriguing aspects of beetroot nutrition is their high content of inorganic nitrates. These compounds have been the subject of extensive research due to their potential cardiovascular and performance-enhancing effects.

The Nitrate-Nitrite-Nitric Oxide Pathway

When you consume beetroots or beetroot juice, the inorganic nitrates are converted into nitric oxide in your body through a series of steps:

1. Nitrates are converted to nitrites by bacteria in your mouth and digestive tract
2. Nitrites are then converted to nitric oxide in various tissues throughout your body
3. Nitric oxide acts as a signaling molecule, influencing various physiological processes

Why is nitric oxide important for cardiovascular health? Nitric oxide helps relax and dilate blood vessels, improving blood flow and potentially lowering blood pressure. This mechanism is believed to be responsible for many of the cardiovascular benefits associated with beetroot consumption.

Debunking Nitrate Myths

There has been some controversy surrounding dietary nitrates and nitrites, with concerns about potential cancer risks. However, it’s important to distinguish between different sources of these compounds:

• 80-95% of dietary nitrates come from fruits and vegetables, including beetroots
• Dietary nitrites primarily come from food additives, processed meats, and cured meats

Research indicates that diets rich in nitrates from plant sources, such as beetroots, are associated with positive health effects, including lower blood pressure and reduced risk of various diseases. The potential risks are primarily linked to nitrites from processed meats, not from vegetable sources.

Beetroot and Exercise Performance: A Natural Ergogenic Aid

The high nitrate content in beetroots has sparked interest in their potential as a natural performance enhancer for athletes and fitness enthusiasts. Let’s explore how beetroots might impact exercise capacity and athletic performance.

Improved Oxygen Utilization

Nitric oxide, derived from beetroot nitrates, can enhance oxygen delivery to muscles during exercise. This improved oxygen utilization may lead to:

• Increased endurance
• Improved exercise efficiency
• Reduced perceived exertion during physical activity

How does beetroot juice affect athletic performance? Studies have shown that consuming beetroot juice before exercise can enhance performance in endurance activities, such as running and cycling, by improving time to exhaustion and reducing the oxygen cost of exercise.

Potential Benefits for Different Types of Exercise

While much of the research has focused on endurance exercise, there’s growing interest in how beetroot supplementation might benefit other types of physical activity:

• High-intensity interval training (HIIT)
• Strength training
• Team sports with intermittent high-intensity efforts

Can beetroot juice improve recovery after exercise? Some evidence suggests that the anti-inflammatory properties of beetroot compounds may help reduce muscle soreness and speed up recovery after intense workouts.

Incorporating Beetroots into Your Diet: Culinary Applications and Tips

Now that we’ve explored the nutritional benefits of beetroots, let’s discuss practical ways to incorporate this versatile vegetable into your diet. Beetroots can be enjoyed in various forms, each offering unique flavors and textures.

Raw Beetroot Preparations

Raw beetroots have a crisp texture and earthy sweetness that can add depth to many dishes:

• Grated into salads for a pop of color and nutrition
• Thinly sliced or spiralized for use in wraps or as a low-carb noodle alternative
• Juiced with other fruits and vegetables for a nutrient-packed beverage

How can you balance the earthy flavor of raw beets? Pairing them with acidic ingredients like citrus fruits or vinegar can help mellow their earthiness and create a more balanced flavor profile.

Cooked Beetroot Dishes

Cooking beetroots brings out their natural sweetness and creates a tender texture. Popular cooking methods include:

• Roasting: Enhances sweetness and creates a caramelized exterior
• Boiling or steaming: Preserves nutrients and creates a tender texture
• Pickling: Offers a tangy flavor and extended shelf life

Can you eat beetroot greens? Absolutely! Beet greens are edible and highly nutritious. They can be sautéed, added to soups, or used raw in salads, similar to other leafy greens like spinach or Swiss chard.

Beetroot Supplements and Juices

For those looking to harness the potential performance-enhancing effects of beetroots, concentrated juices and supplements are available:

• Beetroot juice: Often consumed before exercise to boost nitrate levels
• Beetroot powder: Can be added to smoothies or mixed with water
• Beetroot capsules: Offer a concentrated dose of beetroot compounds

When choosing beetroot supplements, opt for reputable brands and consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.

Potential Health Concerns and Considerations

While beetroots offer numerous health benefits, there are some considerations to keep in mind when incorporating them into your diet.

Kidney Stones

Beetroots are high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones or are at high risk, you may need to moderate your beetroot intake. Consult with a healthcare professional for personalized advice.

Beeturia

Some people may experience pink or red urine after consuming beetroots, a condition known as beeturia. This is harmless and simply due to the excretion of beetroot pigments. However, if you’re concerned about persistent changes in urine color, it’s always best to consult a healthcare provider.

Interactions with Medications

Due to their high nitrate content and potential blood pressure-lowering effects, beetroots may interact with certain medications, particularly those used to treat hypertension or erectile dysfunction. If you’re taking any medications, discuss beetroot consumption with your healthcare provider to ensure there are no contraindications.

Can beetroots interfere with blood thinners? While beetroots are not typically a concern for those on blood thinners, their high vitamin K content (particularly in the greens) may require monitoring for individuals on warfarin or similar medications.

Future Research and Potential Applications

As interest in the health benefits of beetroots continues to grow, researchers are exploring new potential applications and therapeutic uses for this nutritious vegetable.

Cognitive Function and Brain Health

Some studies suggest that the nitrates in beetroots may improve blood flow to the brain, potentially enhancing cognitive function and reducing the risk of age-related cognitive decline. Future research may explore the long-term effects of beetroot consumption on brain health and cognitive performance in various populations.

Cancer Prevention and Treatment

The antioxidant and anti-inflammatory compounds in beetroots, particularly betanin, have shown promise in preliminary studies for their potential anti-cancer properties. While more research is needed, scientists are investigating how beetroot compounds might be used in cancer prevention strategies or as adjuncts to existing cancer treatments.

Gut Microbiome and Digestive Health

The fiber content and unique plant compounds in beetroots may have prebiotic effects, supporting the growth of beneficial gut bacteria. Future studies may explore how beetroot consumption influences the gut microbiome and overall digestive health.

What role might beetroots play in personalized nutrition strategies? As our understanding of individual responses to different foods grows, beetroots may become part of tailored dietary recommendations based on genetic profiles, gut microbiome composition, and other personalized factors.

In conclusion, red beetroots offer a wealth of nutritional benefits, from their rich vitamin and mineral content to their unique plant compounds and potential performance-enhancing effects. By incorporating beetroots into a balanced diet, you can harness their nutritional power to support overall health and wellbeing. As research continues to uncover new benefits and applications for this vibrant root vegetable, beetroots are likely to remain a staple in health-conscious diets for years to come.

Nutrition Facts and Health Benefits

Beetroots are a good source of nutrients, fiber, and many plant compounds. The health benefits of this vegetable include improved heart health, the ability to reduce blood pressure, and enhanced exercise capacity.

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Many of these benefits are due to their high content of inorganic nitrates.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten.

There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

This article tells you everything you need to know about beets.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%).

One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients (1):

• Calories: 43
• Water: 88%
• Protein: 1.6 grams
• Carbs: 9.6 grams
• Sugar: 6.8 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams

Carbs

Raw or cooked beetroot offers about 8–10% carbs.

Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked beetroots, respectively.

Beetroots are also a source of fructans — short-chain carbs classified as FODMAPs. Some people cannot digest FODMAPs, causing unpleasant digestive symptoms.

Beetroots have a glycemic index (GI) score of 61, which is considered medium. The GI is a measure of how fast blood sugar levels rise after a meal (2).

On the other hand, the glycemic load of beetroots is only 5, which is very low.

This means that beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.

Fiber

Beetroots are high in fiber, providing about 2–3 grams in each 3/4-cup (100-gram) raw serving.

Dietary fiber is important as part of a healthy diet and linked to a reduced risk of various diseases (3).

SUMMARY

The carbs in beetroots are mainly simple sugars, such as glucose and fructose. Beets are high in fiber but also have FODMAPs, which can cause digestive problems in some people.

Beetroots are a great source of many essential vitamins and minerals.

• Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women (4, 5).
• Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
• Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health (6).
• Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
• Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health (7, 8).

SUMMARY

Beets are good sources of vitamins and minerals, such as folate, manganese, potassium, iron, and vitamin C.

Plant compounds are natural plant substances, some of which may aid health.

The main plant compounds in beetroots are:

• Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits (9).
• Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions (10, 11, 12).
• Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Inorganic Nitrates

Inorganic nitrates include nitrates, nitrites, and nitric oxide.

Beetroots and beetroot juice are exceptionally high in nitrates.

However, debate has swirled around these substances for a long time.

Some people believe that they’re harmful and cause cancer, while others believe the risk is mostly associated with nitrites in processed meat (13, 14).

Most dietary nitrate (80–95%) comes from fruits and vegetables. On the other hand, dietary nitrite comes from food additives, baked goods, cereals, and processed or cured meats (10, 15).

Research shows that diets rich in nitrites and nitrates can have positive health effects, including lower blood pressure levels and decreased risk of many diseases (13, 16).

Your body can convert dietary nitrates — such as those from beetroots — into nitric oxide (12).

This substance travels through your artery walls, sending signals to the tiny muscle cells around your arteries and telling them to relax (17, 18).

When these muscle cells relax, your blood vessels dilate and blood pressure goes down (19).

SUMMARY

Beetroots are high in several beneficial plant compounds, especially betanin (beetroot red), vulgaxanthin, and inorganic nitrates. In particular, inorganic nitrates are associated with reduced blood pressure.

Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.

Lower Blood Pressure

High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20).

Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21, 22).

Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21, 23, 24, 25).

Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28, 29).

Increased Exercise Capacity

Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.

Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30).

Beets and their juice are often used for this purpose because of their high inorganic nitrate content.

Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall (31, 32, 33, 34, 35, 36, 37).

SUMMARY

Beetroots can lower blood pressure, which may lead to reduced risk of heart disease and other ailments. This root veggie can also improve oxygen use, stamina, and exercise performance.

Beetroots are usually well tolerated — except for individuals prone to kidney stones.

Consumption of beetroot may also cause your urine to become pink or red, which is harmless but often confused for blood.

Oxalates

Beet greens contain high levels of oxalates, which can contribute to kidney stone formation (38, 39).

Oxalates also have antinutrient properties. This means that they may interfere with the absorption of micronutrients.

Levels of oxalates are much higher in the leaves than the root itself, but the root is nevertheless considered high in oxalates (40).

FODMAPs

Beetroots contain FODMAPs in the form of fructans, which are short-chain carbs that feed your gut bacteria.

FODMAPs can cause unpleasant digestive upset in sensitive individuals, such as those with irritable bowel syndrome (IBS).

SUMMARY

Beetroots are usually well tolerated but contain oxalates — which may lead to kidney stones — and FODMAPs, which may cause digestive issues.

Beetroots are a good source of nutrients, fiber, and many plant compounds.

Their health benefits include improved heart health and enhanced exercise capacity, both of which are attributed to their inorganic nitrate content.

Beets are sweet and especially delicious when mixed in salads.

Easy to prepare, they can be eaten raw, boiled, or baked.

Nutrition, Health Benefits, How to Use Them

They star in the popular smoothies and juices of today, and have long been eaten for their bounty of vitamins and minerals. Read on to learn more about their benefits — like whether they can actually “detox” your body — and whether this root vegetable may pose any side effects for you based on your individual health.

What Are Beets Exactly and What Is Their History?

While beets and beet products are becoming more and more popular in the natural-foods market, the beet is anything but new. Records suggest people in ancient Babylon, Greece, and Rome enjoyed the root veggie, and archaeologists have found evidence of their use in certain parts of North Africa as well. Ancient civilizations originally prized the leaves and stalks of beets for culinary use, and used their roots as medicine. The ancient Greeks and Romans even turned to beets for their purported aphrodisiac qualities. (1)

The closest thing to the modern beet was first noted in both Germany and Italy in the late 1500s. This form of the vegetable had larger roots and smaller stalks and leaves than its ancient versions. (1)

In the 1700s, German chemists found a way to make sugar from beets. (1) Today, this method is used with a specific subtype of beet called the sugar beet, which has a much larger root than the table beet and is white or beige in color. Sugar beets originated in what is now western Poland, (1) and made their way to the United States in the late 19th century as part of the rise in sugar production in California. (2,3) Other types of beets were brought to the U.S. much earlier, and historians believe American colonists introduced them. (4)

What Are the Benefits of Eating Beets? A Look at the Science

The health benefits of beets are wide ranging. Like most other plant-based foods, beets are high in nutrients yet low in calories. Their antioxidants also offer additional benefits, such as reduced risk of cellular damage.

Generally speaking, beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. (7,8)

Antioxidants give vegetables like beets their bright, vibrant colors, and in the case of this food, that color is bright red. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli. Eating more antioxidants may help reduce your risk for some cancers. (9)

The nitrate content of beets may also play an important role in blood pressure regulation. A 2019 study and 2013 review both found that beetroot juice decreased participants’ blood pressure. (10) This is because nitrates widen the blood vessels to improve blood flow, according to the Texas Heart Institute.

As with other plant foods, researchers have studied beets for their potential effects on inflammation. One review found beetroot supplements to have anti-inflammatory effects that could help reduce the risk for heart disease, cognitive decline, and oxidative stress from free radicals, which is linked to many chronic diseases. (11)

In another study, anemic adolescent girls in India who drank beetroot juice saw improved levels of the protein hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels. (12)

Still, more research is needed to understand how beets in supplemental form affect human health.

Beets have a historical reputation as an aphrodisiac. In ancient Greek tradition, the goddess of love, Aphrodite, was said to have eaten beets to make herself more attractive.

While eating beets alone won’t make you more attractive, this myth may indeed stem from those nutrients in beets that can make you feel better and possibly increase your libido. These include betaine, boron, and tryptophan. (1)

Are Beets Okay for People with Diabetes to Eat?

Yes — beets are a good food choice, especially for people with type 2 diabetes. A 2021 study showed that participants who ate 100 g (about ⅔ cup) of raw beets daily for eight weeks showed improvements in cognitive function, glucose metabolism, and other metabolic markers.

More on Diabetes-Friendly Food

The Best and Worst Foods to Eat in a Type 2 Diabetes Diet

Frequently Asked Questions About Beets and the Answers

Q: Can I eat beets with my health condition?

A: Beets are healthy yet powerful plants. You can safely eat beets in moderation if you don’t have any chronic health issues or allergies and sensitivities to the plant. If you have kidney disease, you may not be able to eat beets because of their high potassium content. (10)

Q: Does eating beets cause blood sugar spikes?

A: Beets contain natural sugars, but they don’t usually cause the sugar spikes that people with diabetes need to be aware of. In fact, a 2014 study of 16 participants without diabetes found that beet juice actually had a much lower insulin and glucose response than a drink with the same nutritional content. However, more research is needed to show beet’s glucose and insulin effects on those with diabetes.

Q: How much beet juice or supplements should I take for working out?

A: While there aren’t official guidelines yet, the general recommendation is to drink up to 2 cups of beet juice a few hours before your workout to potentially improve your athletic performance. (16)

Q: Will eating beets increase my libido?

A: Not likely. While beets were historically considered an aphrodisiac, clinical studies don’t back up this claim. (1)

Q: What’s healthier: beet roots, beetroot supplements, or beet juice?

A: While all offer nutritional benefits, it’s always best to eat whole foods whenever you can — and beets are no exception. You can drink the juice or take the supplements when you’re on the run, but make sure you incorporate beet roots and leaves into some of your meals, too. (11,16)

Q: Can you eat a raw beet?

A: Yes, you can eat raw beets. They are often served peeled and sliced, but they are safe to eat with the skin on. (15) You can eat raw beets plain or with seasoning. Alternatively, you can add raw beets to a salad for a sweet crunch. Beets can even be spiralized!

Q: Do beets detox the body?

A: Beets are a good source of antioxidants and nutrients that can help you stay healthy when you eat them in moderation, along with a balanced diet full of other vegetables. (5,6,9,11) But there’s no evidence that beets can detox your body in any way. The best method of detoxing the body from harmful substances is to abstain from those substances and behavior — including excess alcohol intake and processed foods. (15)

Editorial Sources and Fact-Checking

1. History of Beets. Public Broadcasting Service: The History Kitchen. October 8, 2014.
2. Beet. Britannica.
3. Sugarbeet History. American Sugarbeet Growers Association.
4. History of Sugarbeets. University of Nebraska–Lincoln.
5. Beets, Raw. U.S. Department of Agriculture. April 1, 2019.
6. Kidney Disease: High- and Moderate-Potassium Foods. Academy of Nutrition and Dietetics. March 5, 2020.
7. Nourish Your Brain. FamilyDoctor.org. August 25, 2020.
8. Diet, Exercise, and Health. Fisher Center for Alzheimer’s Research Foundation. August 10, 2010.
9. Antioxidants: What You Need to Know. FamilyDoctor.org. August 5, 2020.
10. Potassium. National Institutes of Health. June 2, 2022.
11. Clifford T, Howatson G, West DJ, et al. The Potential Benefits of Beetroot Supplementation in Health and Disease. Nutrients. April 2015.
12. Priya NG, Malarvizhi M, Jothi AJ. Beet Root Juice on Haemoglobin Among Adolescent Girls [PDF]. Journal of Nursing and Health Science. September–October 2013.
13. Beet Varieties. National Gardening Association.
14. Detoxing Your Liver: Fact Versus Fiction. Johns Hopkins Medicine.
15. Eating Beets From Root to Stalk. University of Illinois Urbana-Champaign. June 17, 2020.
16. Dietary Supplements for Exercise and Athletic Performance. National Institutes of Health. March 22, 2021.
17. Overview of Food Ingredients, Additives, and Colors. U.S. Food and Drug Administration. February 6, 2018.
18. Lopes de Oliveira LC, Genov IR, do Carmo Cabral E, et al. Anaphylaxis to Beetroot (Beta Vulgaris): A Case Report. Clinical and Translational Allergy. 2011.

Additional Sources

• Daily Value on the New Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. February 25, 2022.
• Jones T, Dunn EL, Macdonald JH, et al. The Effects of Beetroot Juice on Blood Pressure, Microvascular Function, and Large-Vessel Endothelial Function: A Randomized, Double-Blind, Placebo-Controlled Pilot Study in Healthy Older Adults.  Nutrients. August 2, 2019.
• Siervo M, Lara J, Ogbonmwan I, et al. Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis. The Journal of Nutrition. June 2013.
• Nitrates. Texas Heart Institute.
• Aliahmadi M, Amiri F, Bahrami LS, et al. Effects of Raw Red Beetroot Consumption on Metabolic Markers and Cognitive Function in Type 2 Diabetes Patients. Journal of Diabetes & Metabolic Disorders. April 21, 2021.
• Wootton-Beard P, Brandt K, Fell D, et al. Effects of a Beetroot Juice With High Neobetanin Content on the Early-Phase Insulin Response in Healthy Volunteers. Journal of Nutritional Science. April 30, 2014.

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1 piece – 82.0 g2 piece – 164.0 g3 piece – 246.0 g4 piece – 328.0 g5 piece – 410.0 g6 piece – 492.0 g7 piece – 574.0 g8 piece – 656.0 g9 piece — 738. 0 g10 pcs — 820.0 g11 pcs — 902.0 g12 pcs — 984.0 g13 pcs — 1 066.0 g14 pcs — 1 148.0 g15 pcs — 1 230.0 g16 pcs — 1 312.0 g17 pcs — 1 394.0 g18 pcs — 1 476.0 g19 pcs — 1 558.0 g20 pcs — 1 640.0 g21 pcs — 1 722.0 g22 pcs — 1 804.0 g23 pcs — 1 886.0 g24 pcs — 1 968.0 g25 pcs — 2 050.0 g26 pcs — 2 132.0 g27 pcs — 2 214.0 g28 pcs — 2 296.0 g29 pcs — 2 378.0 g30 pcs — 2 460.0 g31 pcs — 2 542.0 g32 pcs — 2 624.0 g33 pcs — 2 706.0 g34 pcs — 2 788.0 g35 pcs — 2 870.0 g36 pcs — 2 952.0 g37 pcs — 3 034.0 g38 pcs — 3 116.0 g39 pcs — 3 198.0 g40 pcs — 3 280.0 g41 pcs — 3 362.0 g42 pcs — 3 444.0 g43 pcs — 3 526 0 g44 pcs — 3 608.0 g45 pcs — 3 690.0 g46 pcs — 3 772.0 g47 pcs — 3 854.0 g48 pcs — 3 936.0 g49 pcs — 4 018.0 g50 pcs — 4 100, 0 g51 pcs — 4 182.0 g52 pcs — 4 264.0 g53 pcs — 4 346.0 g54 pcs — 4 428.0 g55 pcs — 4 510.0 g56 pcs — 4 592.0 g57 pcs — 4 674.0 g58 pcs — 4 756.0 g59 pcs — 4 838.0 g60 pcs — 4 920.0 g61 pcs — 5 002.0 g62 pcs — 5 084.0 g63 pcs — 5 166.0 g64 pcs — 5 248.0 g65 pcs — 5 330. 0 g66 pcs — 5 412.0 g67 pcs — 5 494.0 g68 pcs — 5 576.0 g69 pcs — 5 658.0 g70 pcs — 5 740.0 g71 pcs — 5 822.0 g72 pcs — 5 904.0 g73 pcs — 5 986.0 g74 pcs — 6 068 .0 g75 pcs – 6 150.0 g76 pcs – 6 232.0 g77 pcs – 6 314.0 g78 pcs – 6 396.0 g79 pcs – 6 478.0 g80 pcs – 6 560.0 g81 pcs – 6 642, 0 g82 pcs — 6 724.0 g83 pcs — 6 806.0 g84 pcs — 6 888.0 g85 pcs — 6 970.0 g86 pcs — 7 052.0 g87 pcs — 7 134.0 g88 pcs — 7 216.0 g89 pcs — 7 298.0 g90 pcs — 7 380.0 g91 pcs — 7 462.0 g92 pcs — 7 544.0 g93 pcs — 7 626.0 g94 pcs — 7 708.0 g95 pcs — 7 790.0 g96 pcs — 7 872.0 g97 pcs — 7 954.0 g98 pcs — 8 036.0 g99 pcs — 8 118.0 g100 pcs — 8 200.0 g

1 st – 136.0 g2 st – 272.0 g3 st – 408.0 g4 st – 544.0 g5 st – 680.0 g6 st – 816.0 g7 st – 952.0 g8 st – 1088.0 g9 st – 1 224.0 g10 st – 1 360.0 g11 st – 1 496.0 g12 st – 1 632.0 g13 st – 1 768.0 g14 st – 1 904.0 g15 st – 2 040.0 g16 st — 2,176.0 g17 st — 2,312.0 g18 st — 2,448.0 g19 st — 2,584.0 g20 st — 2,720.0 g21 st — 2,856.0 g22 st — 2,992.0 g23 st — 3 128. 0 g24 st — 3 264.0 g25 st — 3 400.0 g26 st — 3 536.0 g27 st — 3 672.0 g28 st — 3 808.0 g29st — 3,944.0 g30 st — 4,080.0 g31 st — 4,216.0 g32 st — 4,352.0 g33 st — 4,488.0 g34 st — 4,624.0 g35 st — 4,760.0 g36 st — 4,896.0 g37 st — 5,032.0 g38 st — 5,168.0 g39 st — 5,304.0 g40 st — 5,440.0 g41 st — 5,576.0 g42 st — 5,712.0 g43 st — 5 848.0 g44 st — 5 984.0 g45 st — 6 120.0 g46 st — 6 256.0 g47 st — 6 392.0 g48 st — 6 528.0 g49 st — 6 664.0 g50 st — 6 800.0 g51 st – 6,936.0 g52 st – 7,072.0 g53 st – 7,208.0 g54 st – 7,344.0 g55 st – 7,480.0 g56 st – 7,616.0 g57 st – 7,752 .0 g58 st – 7 888.0 g59st – 8 024.0 g60 st – 8 160.0 g61 st – 8 296.0 g62 st – 8 432.0 g63 st – 8 568.0 g64 st – 8 704.0 g65 st – 8 840.0 g66 st — 8 976.0 g67 st — 9 112.0 g68 st — 9 248.0 g69 st — 9 384.0 g70 st — 9 520.0 g71 st — 9 656.0 g72 st — 9 792.0 g73 st — 9 928.0 g74 st – 10 064.0 g75 st – 10 200.0 g76 st – 10 336.0 g77 st – 10 472.0 g78 st – 10 608.0 g79 st – 10 744.0 g80 st – 10 880.0 g81 st – 11,016.0 g82 st – 11,152. 0 g83 st – 11,288.0 g84 st – 11,424.0 g85 st – 11,560.0 g86 st – 11,696.0 g87 st – 11,832 .0 g88 st – 11 968.0 g89 st – 12 104.0 g90 st – 12 240.0 g91 st – 12 376.0 g92 st – 12 512.0 g93 st – 12 648.0 g94 st – 12 784.0 g95 st – 12 920 .0 g96 st – 13 056.0 g97 st – 13 192.0 g98 st – 13 328.0 g99 st – 13 464.0 g100 st – 13 600.0 g

Raw beets

• Pieces1,2

  medium size – 5 cm

• Glasses0,7

  1 glass is how much?

• Weight with waste149.3 g

  Waste: tip, spine, trimmings (33% by weight).
  Used in calculations
  the weight of only the edible part of the product.

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Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient	Norm
Key Nutrients
Squirrels	75 g
Fats	84 g
Carbohydrates	310 g
calories	2 300 kcal
Minerals
Calcium	1000 mg
Iron	10 mg
Magnesium	400 mg
Phosphorus	700 mg
Potassium	4,700 mg
Sodium	1,300 mg
Zinc	11 mg
Copper	0. 9 mg
Manganese	2.3 mg
Selenium	55 mcg
Fluorine	4,000 mcg
Vitamins (fat soluble)
Vitamin A	900 mcg
beta carotene	5,000 mcg
Alpha carotene	5,000 mcg
Vitamin D	15 mcg
Vitamin D2	7.5 mcg
Vitamin D3	16.25 mcg
Vitamin E	14.6 mg
Vitamin K	120 mcg
Vitamins (water soluble)
Vitamin C	90 mg
Vitamin B1	1.2 mg
Vitamin B2	1.3 mg
Vitamin B3	16 mg
Vitamin B4	500 mg
Vitamin B5	5 mg
Vitamin B6	1. 3 mg
Vitamin B9	400 mcg
Vitamin B12	2.4 mcg
Amino acids
tryptophan	0.8 g
Threonine	2.4 g
Isoleucine	2 g
Leucine	4.6 g
Lysine	4.1 g
Methionine	1.8 g
cystine	1.8 g
Phenylalanine	4.4 g
Tyrosine	4.4 g
Valine	2.5 g
Arginine	6.1 g
Histidine	2.1 g
Alanine	6.6 g
Aspartic	12.2 g
Glutamine	13.6 g
Glycine	3. 5 g
Proline	4.5 g
Serene	8.3 g

Beetroot – what vitamins does it contain

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Portion weight, g

{

{
By the piece

{

{
in glasses

{

{

1 piece – 82.0 g2 piece – 164.0 g3 piece – 246.0 g4 piece – 328.0 g5 piece – 410.0 g6 piece – 492.0 g7 piece – 574.0 g8 piece – 656. 0 g9 piece — 738.0 g10 pcs — 820.0 g11 pcs — 902.0 g12 pcs — 984.0 g13 pcs — 1 066.0 g14 pcs — 1 148.0 g15 pcs — 1 230.0 g16 pcs — 1 312.0 g17 pcs — 1 394.0 g18 pcs — 1 476.0 g19 pcs — 1 558.0 g20 pcs — 1 640.0 g21 pcs — 1 722.0 g22 pcs — 1 804.0 g23 pcs — 1 886.0 g24 pcs — 1 968.0 g25 pcs — 2 050.0 g26 pcs — 2 132.0 g27 pcs — 2 214.0 g28 pcs — 2 296.0 g29 pcs — 2 378.0 g30 pcs — 2 460.0 g31 pcs — 2 542.0 g32 pcs — 2 624.0 g33 pcs — 2 706.0 g34 pcs — 2 788.0 g35 pcs — 2 870.0 g36 pcs — 2 952.0 g37 pcs — 3 034.0 g38 pcs — 3 116.0 g39 pcs — 3 198.0 g40 pcs — 3 280.0 g41 pcs — 3 362.0 g42 pcs — 3 444.0 g43 pcs — 3 526 0 g44 pcs — 3 608.0 g45 pcs — 3 690.0 g46 pcs — 3 772.0 g47 pcs — 3 854.0 g48 pcs — 3 936.0 g49 pcs — 4 018.0 g50 pcs — 4 100, 0 g51 pcs — 4 182.0 g52 pcs — 4 264.0 g53 pcs — 4 346.0 g54 pcs — 4 428.0 g55 pcs — 4 510.0 g56 pcs — 4 592.0 g57 pcs — 4 674.0 g58 pcs — 4 756.0 g59 pcs — 4 838.0 g60 pcs — 4 920.0 g61 pcs — 5 002.0 g62 pcs — 5 084.0 g63 pcs — 5 166.0 g64 pcs — 5 248. 0 g65 pcs — 5 330.0 g66 pcs — 5 412.0 g67 pcs — 5 494.0 g68 pcs — 5 576.0 g69 pcs — 5 658.0 g70 pcs — 5 740.0 g71 pcs — 5 822.0 g72 pcs — 5 904.0 g73 pcs — 5 986.0 g74 pcs — 6 068 .0 g75 pcs – 6 150.0 g76 pcs – 6 232.0 g77 pcs – 6 314.0 g78 pcs – 6 396.0 g79 pcs – 6 478.0 g80 pcs – 6 560.0 g81 pcs – 6 642, 0 g82 pcs — 6 724.0 g83 pcs — 6 806.0 g84 pcs — 6 888.0 g85 pcs — 6 970.0 g86 pcs — 7 052.0 g87 pcs — 7 134.0 g88 pcs — 7 216.0 g89 pcs — 7 298.0 g90 pcs — 7 380.0 g91 pcs — 7 462.0 g92 pcs — 7 544.0 g93 pcs — 7 626.0 g94 pcs — 7 708.0 g95 pcs — 7 790.0 g96 pcs — 7 872.0 g97 pcs — 7 954.0 g98 pcs — 8 036.0 g99 pcs — 8 118.0 g100 pcs — 8 200.0 g

1 st – 136.0 g2 st – 272.0 g3 st – 408.0 g4 st – 544.0 g5 st – 680.0 g6 st – 816.0 g7 st – 952.0 g8 st – 1088.0 g9 st – 1 224.0 g10 st – 1 360.0 g11 st – 1 496.0 g12 st – 1 632.0 g13 st – 1 768.0 g14 st – 1 904.0 g15 st – 2 040.0 g16 st — 2,176.0 g17 st — 2,312.0 g18 st — 2,448.0 g19 st — 2,584.0 g20 st — 2,720.0 g21 st — 2,856.0 g22 st — 2,992. 0 g23 st — 3 128.0 g24 st — 3 264.0 g25 st — 3 400.0 g26 st — 3 536.0 g27 st — 3 672.0 g28 st — 3 808.0 g29st — 3,944.0 g30 st — 4,080.0 g31 st — 4,216.0 g32 st — 4,352.0 g33 st — 4,488.0 g34 st — 4,624.0 g35 st — 4,760.0 g36 st — 4,896.0 g37 st — 5,032.0 g38 st — 5,168.0 g39 st — 5,304.0 g40 st — 5,440.0 g41 st — 5,576.0 g42 st — 5,712.0 g43 st — 5 848.0 g44 st — 5 984.0 g45 st — 6 120.0 g46 st — 6 256.0 g47 st — 6 392.0 g48 st — 6 528.0 g49 st — 6 664.0 g50 st — 6 800.0 g51 st – 6,936.0 g52 st – 7,072.0 g53 st – 7,208.0 g54 st – 7,344.0 g55 st – 7,480.0 g56 st – 7,616.0 g57 st – 7,752 .0 g58 st – 7 888.0 g59st – 8 024.0 g60 st – 8 160.0 g61 st – 8 296.0 g62 st – 8 432.0 g63 st – 8 568.0 g64 st – 8 704.0 g65 st – 8 840.0 g66 st — 8 976.0 g67 st — 9 112.0 g68 st — 9 248.0 g69 st — 9 384.0 g70 st — 9 520.0 g71 st — 9 656.0 g72 st — 9 792.0 g73 st — 9 928.0 g74 st – 10 064.0 g75 st – 10 200.0 g76 st – 10 336.0 g77 st – 10 472.0 g78 st – 10 608.0 g79 st – 10 744.0 g80 st – 10 880.0 g81 st – 11,016. 0 g82 st – 11,152.0 g83 st – 11,288.0 g84 st – 11,424.0 g85 st – 11,560.0 g86 st – 11,696.0 g87 st – 11,832 .0 g88 st – 11 968.0 g89 st – 12 104.0 g90 st – 12 240.0 g91 st – 12 376.0 g92 st – 12 512.0 g93 st – 12 648.0 g94 st – 12 784.0 g95 st – 12 920 .0 g96 st – 13 056.0 g97 st – 13 192.0 g98 st – 13 328.0 g99 st – 13 464.0 g100 st – 13 600.0 g

Raw beets

• Pieces1,2

  medium size – 5 cm

• Glasses0,7

  1 glass is how much?

• Weight with waste149.3 g

  Waste: tip, spine, trimmings (33% by weight).
  Used in calculations
  the weight of only the edible part of the product.

Apply

Cancel

Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient	Norm
Key Nutrients
Squirrels	75 g
Fats	84 g
Carbohydrates	310 g
calories	2 300 kcal
Minerals
Calcium	1000 mg
Iron	10 mg
Magnesium	400 mg
Phosphorus	700 mg
Potassium	4,700 mg
Sodium	1,300 mg
Zinc	11 mg
Copper	0. 9 mg
Manganese	2.3 mg
Selenium	55 mcg
Fluorine	4,000 mcg
Vitamins (fat soluble)
Vitamin A	900 mcg
beta carotene	5,000 mcg
Alpha carotene	5,000 mcg
Vitamin D	15 mcg
Vitamin D2	7.5 mcg
Vitamin D3	16.25 mcg
Vitamin E	14.6 mg
Vitamin K	120 mcg
Vitamins (water soluble)
Vitamin C	90 mg
Vitamin B1	1.2 mg
Vitamin B2	1.3 mg
Vitamin B3	16 mg
Vitamin B4	500 mg
Vitamin B5	5 mg
Vitamin B6	1. 3 mg
Vitamin B9	400 mcg
Vitamin B12	2.4 mcg
Amino acids
tryptophan	0.8 g
Threonine	2.4 g
Isoleucine	2 g
Leucine	4.6 g
Lysine	4.1 g
Methionine	1.8 g
cystine	1.8 g
Phenylalanine	4.4 g
Tyrosine	4.4 g
Valine	2.5 g
Arginine	6.1 g
Histidine	2.1 g
Alanine	6.6 g
Aspartic	12.2 g
Glutamine	13.6 g
Glycine	3. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website