As a child, beetroot was never my favourite vegetable. I remember thinking it tasted like dirt, likely because of its strong, earthy flavour. On Sundays, when it appeared on my plate, I would swallow it quickly like medicine.

Little did I know that this vibrant red root was quietly delivering powerful health benefits.

Today, beetroot is widely recognized for its high dietary nitrate content — a compound known to support cardiovascular health. But nitrates are only part of the story.

Beyond nitric oxide production and blood pressure regulation, beetroot contains unique bioactive compounds that provide antioxidant, anti-inflammatory, metabolic, and performance-enhancing effects.

In this article, we explore five additional science-backed benefits of red beetroot (Beta vulgaris rubra) that go far beyond its nitrate reputation. Let’s discuss!

What is Beetroot?

Beetroot is the taproot portion of the beet plant (Beta vulgaris). In North America, it is commonly called “beets,” while in British English and in Jamaica, it is widely known as “beetroot.” Other names include: garden beet, table beet, red beet, beet greens (referring to the edible leaves). Over the years, the root vegetable – red beetroot or ‘Beta vulgaris rubra’ has attracted much attention as a potential health and disease prevention functional food.  However, this food is not a ‘one-hit wonder’ as it was reportedly used as a natural medicine as far back as Roman times (Ninfali & Angelino, 2013).  Nonetheless, its evolution over the years has seen its ascension not only in manufactured products but in wellness hubs and households as part of a natural diet.

Beetroot’s pioneering discovery and its interest by scientists is due largely to its inorganic dietary nitrate properties, which, according to research, is about Two Hundred and fifty (250) mg. kg ^-1 of fresh weight (Ormsbee et al, 2013).  Dietary nitrate has been shown to help in the management of cardiovascular health, among other health benefits (Lundberg et al. 2008).  Other health benefits of beetroot include its anti-hypertensive potential, anti-inflammatory, cognitive, oxidative stress and antioxidant properties, which make it an overall healthy addition to any wellness pantry.

Beetroot is also known to be a rich source of ascorbic acid (vitamin C), carotenoids and flavonoids (Georgiev et al. 2010; Kujula et al. 2002; Wooten-Beard & Ryan, 2011).   Research also suggests that it is one of the few vegetables that contain the highly bioactive pigment – betalains (Lee et al. 2005; Vulvic et al. 2014).  Betalain pigments are the substances that give beetroot its profound colours, as well as being responsible for its high antioxidant and anti-inflammatory properties.  As such, betalain pigments can range from either red to violet or yellow to orange in colour – the betaxanthin pigment (Ninfali & Angelino, 2013).

In this article, we will discuss five (5) scientific benefits of consuming red beetroot as part of an everyday diet.  These include its positive effects on oxidative stress, which, if not managed, can give rise to the development of chronic diseases in the body, its anti-inflammatory and antioxidant properties and its ability to improve cognitive function, as well as its benefit in the management of high blood pressure. You can read more on Nitrates in this detailed article:

• The ‘pigly’ truth about  Nitrates and Nitrites and Four (4) Deadly Reasons to Avoid them!

 Five (5) Health Benefits of Beetroot:

1. Beetroot and Oxidative Stress

Oxidative stress is described as a situation in which the cells of the body become overexposed to reactive oxygen and nitrogen species due to several factors, one such being ultraviolet (UV) radiation (Pizzino et al. 2017).  Other factors include pollutants and heavy metals.  This then causes the body’s cells to become overwhelmed, which breaks down the body’s defence abilities (Kohen & Nyska, 2002). 

If this continues for a prolonged period, this will put the body in an imbalanced state.  Imbalances in the body can cause the body’s lipid, protein and carbohydrates to become impaired and thus the onset of diseases (Madamanchi et al. 2002; Reuter et al. 2010; Schinella et al. 2002).

One of the main reasons it is imperative to prevent oxidative stress or prolong oxidative impairment to the cells of the body is that,  when the body is in such a state,  its antioxidant defence is weakened, which then hinders its disease-fighting abilities (Lobo et al. 2010). 

In addition, research dictates that oxidative stress plays a role in an estimated two hundred (200) or more clinical conditions (Kohen & Nyska, 2002).  To this extent, beetroot consumption might serve as a useful intervention to strengthen the body’s antioxidant defences and thus help to protect its cellular elements from the damage that would have otherwise been caused by the onset of oxidative stress.

2. Beetroot Antioxidant Properties

Many fruits and vegetables contain antioxidant properties, and beetroot is not to be left out.  The antioxidant ability of beetroot is due largely to the betalain pigments, which have been shown in several studies to protect the body’s cells from oxidative stress.  The betalain found in beetroot is around (300 – 600 kg ^-1 and as such, beetroot can neutralize reactive radicals that target cell membranes (Kanner et al. 2001). 

In addition to betalain, beetroot is said to have other highly effective plant-based antioxidant compounds, such as rutin, epicatechin and caffeic acid (Georgiev et al. 2010).  According to research, these antioxidants have been proven to be very absorbable and bioavailable to humans in varying amounts (Manach et al. 2005).

Studies have also indicated that beetroot juice may be able to protect against damage to DNA as well as the lipid-protein structure of the body (Pietrzkowski et al. 2010; Kujawska et al. 2009; Winkler et al. 2005).  Further, in a study conducted by Wootton-Board colleagues in 2011, it was purported that the antioxidant properties in beetroot juice were instrumental in the scavenging of free radicals from the body (Wooten-Beard et al. 2011).

3. Beetroot Anti-inflammatory Properties

Inflammation is not necessarily a bad thing.  Researchers suggest that it is a beneficial process to the body under normal circumstances.  This is because inflammation helps to regulate the body’s innate responses to situations such as traumas, infections and other infectious agents to remain in balance or homeostasis (Monteiro & Azevedo, 2010; Ricciotti & FitzGerald, 2011; Yoon & Baek, 2005).   

For example, when you receive a cut, the area of the cut may become swollen and red; this is the body activating the immune system in response to this undesirable situation.  However, inflammation becomes an issue if it persists over the long term (Yoon & Baek, 2005; Calixto et al., 2004).  As such, the body would gradually fall into a state of imbalance and dysfunction and long-term cellular dysfunction (Kundu & Surh, 2012).   

According to research, chronic inflammation has been linked to the onset as well as the progression of many diseases such as obesity, liver disease, cancer and heart disease among others (Monteiro & Azevedo, 2010; Garcia-Lafuente et al., 2009; O’Byrne & Dalgleish, 2001).   As such, the faster the body manages inflammation, the quicker it will be restored to normal immune function, thus helping the body to adequately fight against the invasion of undesirable elements.

The betalain pigments, along with beetroot extract, have been identified as a very potent anti-inflammatory agent.  A study by Tan et al. (2015) showed that betalain, present in beetroot, significantly inhibits particular DNA-binding activity in rats that were induced with acute renal damage. The rats were treated with betanin at 25 and 100 mg. kg bm-1 for five (5) days.  The research contends that supplements with betanin-rich beetroot in appropriate doses could serve as an effective contender to synthetic drugs that are used for inflammation due to its potent anti-inflammatory properties (Clifford et al, 2015).  Betanin is one of the most studied betalains that is extracted from red beetroot.

Further, support for the anti-inflammatory effects of beetroot was found in a study by Vidal et al. (2014).   In this study, it was found that betalain inhibits the inflammatory response by targeting the signalling pathway of cells at the microscopic level.   Another study by Piertzkowski et al (2010) indicates that capsules made from betalain in beetroot extracts were able to alleviate inflammation and pain in patients suffering from osteoarthritis. 

The study further purported that specific markers of inflammation were decreased after ten (10) days of the patients supplementing with 100, 70 or 35 mg per day.  Based on observations, researchers also noted that beetroot in the form of betacyanin extract had chemopreventive effects in lung, skin, breast, liver, prostate and pancreatic tumour cells (Das et al. 2013; Kapadia et al. 2011; Kapadia et al. 2003; Kapadia et al. 2013).

While these studies are far from being conclusive, especially as it relates to humans with varying underlying conditions, the findings do suggest that beetroot supplementation, juice or capsules could serve as a promising strategy in the management of inflammation in the human body or just one’s overall health and well-being.

4. Beetroot Cognitive Promoting Abilities

As we age, our cognitive functions decline due to a reduction in cerebral blood flow (Bond et al. 2013; Spilt et al. 2005; Bondonno et al. 2014).  This deterioration in one’s cognitive abilities has been implicated in many neurological conditions such as brain damage, clinical dementia and Alzheimer’s disease (De la Torree & Stefano, 2000; Poels et al., 2008). 

Impaired nitric acid has been denoted as a risk factor in the development of cerebral hypoperfusion.  As such, over an extended period, this can lead to the degeneration of neural activity, for example, cellular communication as well as cognitive decline deficits (Spilt et al, 2005; Bondonno et al., 2014; De la Torre & Stefano, 2000). Cerebral hypoperfusion is a decrease in blood pressure or cardiac output, which can cause brain injuries (Sciencedirect.com).

The main contributor to beetroot cognitive abilities is due in part to its dietary nitrate properties, which have been professed to have the ability to improve cerebrovascular blood flow and thus challenge cognitive impairment (Clifford et al. 2015).  This argument was supported in a study conducted by Presley et al. (2011). The study aimed to measure cerebral perfusion in adults, seventy-five (75) years and older.  The participants were fed a high nitrate diet (12 mmol), which included beetroot juice for twenty-four (24) hours.  The result showed that the high nitrate diet stimulated a significant increase in frontal cortex perfusion. 

Frontal cortex perfusion is a region of the brain that is responsible for particular cognitive processes, such as working memory and task switching.  It must be noted that this level of stimulation was not observed in a group that was fed a diet depleted of nitrate.  These findings were also confirmed in another study conducted by Bond et al ( 2013), where it was observed that just a single serving of rich beetroot juice (500 ml) increased cerebral blood flow and thus decreased cerebrovascular arterial resistance. 

It must be noted that the cerebral vascular network regulates the distribution of blood flow by either adjusting the diameters of the blood vessels or resisting the flow in response to particular metabolic demands and changes in perfusion pressure (Duffin et al. 2018).

Importantly, it must be noted that while the study of Presley et al (2011) was conducted with participants seventy-five (75) years and older, the study by Bond et al (2013) was conducted with participants that were far younger, twenty-one (21) years to be exact and were otherwise disease-free, which would in and of itself limit the generalization of these findings as it relates to some members of the elderly and diseased populations.

Further, while these studies did provide a foundation on which to conduct further studies as it pertains to the effect of beetroot on cognitive function, other studies have found contrasting results. One such study was that of Gilchrist et al. (2014) on diabetic participants who were sixty-seven (67) years and older.  In this study, the participants were fed a lower concentration of beetroot juice – 250 ml (nitrate: 7.5 mmol) for fourteen (14) days for two (2) weeks. 

While the participants did experience improvement in simple reaction time, no evidence was observed in other cognitive functions such as decision-making, shape and spatial memory, as well as rapid processing.  Another study by Kelly et al. (2013) with the same group showed no impact on cognitive function of memory, attention and information processing ability after supplementation of beetroot juice (140 ml per day-1 (nitrate: 9.6 mmol) over a three (3) day period. 

As such, the type of impact beetroot will have on the body will depend on its dosage, duration, and the health condition of the individual, an argument denoted by Kelly et al (2013).  Therefore, Gilchrist et al (2014) contend that beetroot juice and its impacts on cognitive functions warrant further studies due to its potential benefits for clinical populations.

5. Beetroot and Blood Pressure

According to Dictionary.com, blood pressure is the pressure of the blood in the circulatory system.  Blood pressure is measured by the force as well as the rate of the heartbeat, and the diameter and elasticity of the arterial walls.  As such, when your heart beats, it pumps blood all over the body to provide the energy and oxygen it needs.  As the blood circulates, it pushes against the sides of the blood vessels.  

The impact or strength of this pushing is what is categorized as ‘blood pressure.’ Normal blood pressure should be between 80-120 (120/80 mmHg) with fluctuations depending on the individual.  We will discuss more about blood pressure in subsequent posts (American Heart Association). We will discuss more about blood pressure and its readings in a subsequent post.

Research has shown that the consumption of beetroot juice on a low-nitrate diet could help lower blood pressure and reduce the risk of cardiovascular episodes.  This is due in part to beetroot’s high inorganic nitrate levels, which can increase vasodilation, decrease blood pressure and improve cardiovascular function (Cosby et al . 2003). 

Research shows that vegetables that contain nitrates, such as celery, lettuce,  dark leafy greens, etc., are foods that are most beneficial in the prevention of coronary heart disease and ischemic stroke (Joshipura et al. 2001; Joshipura et al. 1999).

Several studies have investigated the potential of beetroot for the reduction of blood pressure in humans with success.  One such study is that of Coles and Clifton (2012) in which thirty (30) participants (15 women and 15 men) were enrolled in a double-blinded, randomized, placebo-controlled study.  The participants randomly received five hundred grams (500 g) of beetroot and apple juice or a placebo juice.   The placebo juice consisted of an apple juice concentrate that was matched to the sweetness of the beetroot juice and coloured with carmine red and rubini red. 

The participant’s blood pressure was measured before the consumption of the juice and at least hourly for twenty-four (24) hours after the consumption of the juice. This routine was repeated two (2) weeks after the commencement of the trial.  However, the beetroot juice or placebo juice was not consumed on the first visit.  Overall, the results showed that systolic blood pressure (SBP) was lowered at six (6) hours after drinking the beetroot juice relative to the placebo juice.  Furthermore, the results showed that the reduction of blood pressure was more potent in men than in women. 

Conversely, a fourteen (14) year study of older adults found that a diet low in nitrate-rich vegetables was correlated with the incidence of cardiovascular death (Liu et al. 2018).  The researchers further denote that the high nitric oxide content of the Mediterranean and Japanese diets was found to be significantly associated with improvements in blood pressure (Capurso et al. 2018; Sobko et al. 2010).  As such, diets that are naturally rich in dietary nitrate, such as beetroot juice, may be beneficial in the management of high blood pressure.

According to Kapil et al. (2015), a cohort of sixty-eight (68) hypertensive participants experienced significant improvement in flow-mediated dilatation (FMD) after a 4-week consumption of beetroot juice.  Flow-mediated dilatation (FMD speaks to the dilation (expansion) of an artery when blood flow increases in that artery.  As such, according to the researchers, it measures the endothelium-dependent dilatory response to reactive hyperaemia. 

Additionally, both systolic blood pressure (SBP) and diastolic blood pressure (DBP) were reduced within one week of the intervention and were sustained throughout the 4 weeks.   You can read more on the health benefits of vitamins and minerals in these articles:

• Our ABCs – Vitamins Overview
• Why Minerals?

Illustrative Summary

Here is an illustrative summary of the five (5) health benefits of beetroot other than dietary nitrates.

Let’s Sum Up!

What do you know, this metaphorically dirt-tasting vegetable is a nutrient-rich powerhouse.  Research has shown that consuming beetroot juice or beetroot extract at particular levels can significantly influence one’s health positively.  Some of the benefits of beetroot include mediating against inflammation and building the body’s disease-fighting abilities due to its high antioxidant properties from its betalain pigments. 

Beetroot is also able to help the body reduce oxidative stress and may be able to prevent the onset or development of certain chronic diseases, such as diabetes, heart disease, cancer, etc.  It is also considered a brain food in its own right due to its potential impact on cognitive function and, finally, its blood pressure-reducing capabilities. 

While some studies have reported varying findings, researchers conclude that beetroot juice on human health and the clinical population makes it worthy of continuous studies, especially as it relates to particular human conditions.  So, beetroot anyone?

In your quest to consume more beetroot or to add it to your daily diet rotation, why not check out this beetroot juice recipe – The Replenisher.  You can also read more on the benefits of vitamins and minerals in general in this article and this one. Finally, if you love to write, you can download your copy of the Beyond Notebook – Beetroot.  In this notebook, you will not only find tidbits about beetroot and its benefits, but also a beetroot recipe you can try. You will simply love it!

• Recipe – The Replenisher!
• Recipe – Beetroot Rice – White Rice with a Beet!
• Our ABCs (Vitamins Overview.
• Why Minerals?
• Beyond Notebook – Beetroot
• Video: Let’s Talk Beetroot

Last updated by a Research Consultant and Certified Nutrition Coach on February 22, 2026.