13 Amazing Benefits Of Beetroot & How To Use It For Health, Skin & Blood

What is Beetroot?

Beetroot, commonly known as “beet,” is a deep reddish-purple vegetable with a naturally sweet flavor and comes in various shapes, such as round, flat, long, or cone-shaped. It is rich in essential nutrients, vitamins, and antioxidants. Along with its nutritional value, beetroot also possesses medicinal properties. In ancient Rome, it was used as a natural remedy for fever, constipation, and wound healing. Today, beetroot is considered a superfood that supports heart health, enhances skin glow, and helps in blood purification.

As Hippocrates once said,

“Let food be thy medicine and medicine be thy food.”

Also read: "11 Strange Health Benefits of Papaya: Uses, Nutrition Facts, & How to Take It"

Beetroot Nutritional Profile

Beetroot is low in calories yet packed with essential vitamins and minerals.

13 Amazing Benefits of Beetroot & How to Take It

Here are the top incredible benefits of beetroot and how to use it for skin, blood, and overall health. 

1. Boosts Blood Circulation

• Nutrients: Beetroot contains nitrates, which convert into nitric oxide inside our body and help improve blood circulation. 

• Benefits: Nitric oxide relaxes the blood vessels and ensures efficient oxygen delivery to our muscles, brain, and heart, thereby reducing stress on the cardiovascular system.

• Recipe: Blend 1 medium-sized beetroot with 1 medium carrot and ½ to 1 inch piece of ginger for a circulation boost.

2. Improves Heart Health

• Nutrients: Heart health improves due to the nitrate content in beetroot, which acts as a vasodilator.

• Benefits: It dilates the blood vessels, lowers blood pressure, and reduces strain on the heart muscles, resulting in a reduced risk of heart problems.

• Recipe: Roast 2 medium beetroot cubes with 1 tbsp olive oil, then toss with 2 cups salad greens, lemon juice, a pinch of salt, and pepper.

3. Detoxification

• Nutrients: The detoxifying property of beetroot is attributed to its betalain content. 

• Benefits: Betalains help flush toxins from the body, purify the blood, aid in liver cleansing, and contribute to overall health.

• Recipe: Blend 1 medium beetroot, ½ tsp lemon, and 1 inch piece of ginger for a refreshing detox beetroot juice.

4. Enhances Skin Glow

• Nutrients: Beetroot contains Vitamin C and betalains, which have antioxidant properties that enhance skin glow.

• Benefits: Regular use of beetroot improves skin texture, enhances glow, controls hyperpigmentation, boosts collagen, reduces signs of aging, and ultimately leaves the skin naturally radiant.

• Recipe: Combine 1 medium beetroot + ½ cup pomegranate seeds into a smoothie.

5. Prevent Fatty Liver

• Nutrients: Beetroot contains Betaine, known for its hepatoprotective property (liver-protecting).

• Benefits: Beetroot helps prevent fatty liver by supporting detoxification, enhancing enzyme activity, and restricting fat buildup in liver cells, thereby reducing the risk of fatty liver disease

• Recipe: Chop 1 medium fresh beetroot, ½ medium cucumber, 1 medium carrot, and 1 medium tomato, then toss with 1 tbsp lemon juice, ¼ tsp black pepper, and a pinch of salt. Garnish with fresh coriander or mint leaves for a liver-friendly fresh salad.

6. Boosts Immunity

• Nutrients: Beetroot contains Vitamin C, which has antioxidant and immune-boosting properties.

• Benefits: Beetroot strengthens the immune system, prevents infections from occurring and spreading in the body, and also promotes faster recovery during illness, and in this way, our immunity increases.

• Recipe: Blend 1 medium beetroot, 1 medium carrot, 1 orange (peeled), and a 1-inch piece of ginger into a smooth juice. Drink fresh in the morning for a natural immunity boost.

7. Supports Brain Health

• Nutrients: Natural nitrates in beetroot enhance oxygen delivery and support brain function.

• Benefits: Nitrates dilate the blood vessels, which improves oxygen delivery to brain cells, allowing them to function properly and supporting memory, focus, and mental clarity, especially in aging adults.

• Recipe: Boil 1 small beetroot (60–70 g), chop it, and blend with ½ cup yogurt, a pinch of cinnamon, and 3–4 walnuts to make a creamy, brain-boosting smoothie.

Also learn: "Top 13 Health Benefits of Pumpkin Seeds & How to Use Them"

8. Improves Digestion

• Nutrients: The dietary fiber in beetroot aids digestive health by promoting smooth bowel movements.

• Benefits: Beetroot supports gut function and prevents constipation, enhancing overall digestive efficiency. It also nourishes beneficial gut bacteria, contributing to a healthy intestinal environment.

• Recipe: Steam or roast 1 medium beetroot, dice it, and mix with ½ cucumber, 1 tbsp chopped mint leaves, and 1 tsp olive oil to prepare a salad that naturally supports healthy digestion.

9. Enhances physical Activity

• Nutrients: Beetroot contains natural nitrates, which enhance physical activity by improving oxygen utilization.

• Benefits: These nitrates increase stamina and delay fatigue during exercise. They also support efficient blood flow, boosting overall athletic performance.

• Recipe: Blend 1 medium beetroot, 1 small banana, 1 cup spinach, and 1 cup of almond milk to a smoothie that naturally boosts energy during workouts.

10. Weight Management

• Nutrients: Beetroot contains dietary fiber, a nutrient known for its satiety-promoting properties.

• Benefits: Fiber in beetroot slows digestion, helping control appetite and reduce overeating.
  Its low-calorie content supports a healthy weight while providing essential nutrients for energy and metabolism.

• Recipe: Grate 1 small beetroot and mix with ½ cucumber, 1 medium tomato, and 1 tsp lemon juice to prepare a refreshing salad that supports healthy weight control.

11. Balances Blood Sugar Levels

• Nutrients: Beetroot contains fiber and natural antioxidants that help regulate blood sugar through its glycemic control property.

• Benefits: It supports stable glucose levels and reduces spikes after meals.

• Recipe: Steam 1 small beetroot, dice it, and mix with ½ cucumber, 1 cup spinach leaves, and 1 tsp apple cider vinegar to create a salad.

12. Promotes Healthy Hair

• Nutrients: Beetroot contains silica, a vital mineral that strengthens hair follicles and supports overall scalp health.

• Benefits: Along with potassium and iron, it improves blood circulation to the scalp, nourishes hair roots, and prevents hair breakage.

• Recipe: Mix 2 tbsp beetroot juice with 1 tbsp coconut oil and apply to the scalp. Leave it on for 30 minutes before washing to strengthen hair roots and add natural shine.

13. Anti-Inflammatory Properties

• Nutrients: Betalains in beetroot provide its anti-inflammatory property.

• Benefits: They reduce chronic inflammation, supporting joint, heart, and overall body health.

• Recipe: Grate 1 medium beetroot and blend it with ½ tsp turmeric, a pinch of black pepper, and 1 tsp honey to make a soothing, anti-inflammatory smoothie.

Also read: "13 Astonishing Benefits of Dates (Khajoor) – Uses & Best Time to Eat"

Final Thoughts

Beetroot is truly a highly beneficial vegetable, excellent for heart health. When your heart functions well, all your body’s functions improve. In addition, it is an outstanding detoxifying agent, which enhances liver health and gives your skin a radiant glow.

As the saying goes,

“Nature itself is the best physician.”

If you’d like to learn more about your daily nutritional intake and its impact on your overall health, consult with the best nutritionists near you. For quick advice or to book an appointment, call 0423-2377001 and connect with a certified doctor through Apka Muaalij, Pakistan’s trusted telehealth platform.

FAQs (Frequently Asked Questions)

Is beetroot good for pregnancy?

Yes, due to folate and iron, but they should be consumed in moderate amounts.

Does beetroot affect urine color?

Yes, beetroot may cause pinkish or reddish urine (a harmless condition called beeturia).

When is the best time to drink beet juice?

Morning or 2 hours before workout for maximum energy.

Is it safe to eat beetroot daily?

Yes, 1 beetroot or 1 glass of juice daily is safe for most people.

Does beetroot help in skin whitening?

It enhances natural glow and reduces pigmentation but does not “whiten” skin.

Does beetroot help with constipation?

Yes, its fiber content promotes healthy digestion and bowel movements.

How long does it take to see beetroot benefits?

Usually, 2–4 weeks of regular consumption show noticeable improvements.