Is beetroot good for you? Benefits for blood pressure, exercise and heart health explained
Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within theGood Food app. So, is beetroot good for you? In short yes, as beetroot is a good. . .
Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within theGood Food app. So, is beetroot good for you? In short yes, as beetroot is a good source of antioxidants and dietary nitrates, with evidence supporting its ability to modestly lower blood pressure and improve exercise performance and recovery. It may also support gut and brain health. What is beetroot?Belonging to the same family as chard andspinach, both the leaves and root ofbeetrootmay be eaten – the leaves having a bitter taste whereas the root is sweet. Although they are available all year round, beets are sweetest and most tender during their peak season, which in the UK is from June to October. While heirloom varieties such as white and yellow beets make for pretty dishes, only red beets have the cancer-fighting compound betacyanin. Beetroot benefits include. . . Rich in protective antioxidantsMay have anti-cancer propertiesMay have anti-inflammatory propertiesMay lower blood pressure and heart disease riskMay improve exercise performance and support energy levelsMay improve digestive healthMay protect the gutMay support brain health and reaction timeMay be a useful addition to a post-menopause dietMay relieve symptoms of Raynaud's phenomenon. Learn more about beetroot and check out these brilliantbeetroot recipesincluding salads, soups and roasted beetroot. Want to try planting your own? Discover thebest way to grow beetroot, at GardenersWorld. com. What are the top 10 health benefits of beetroot?1. Rich in protective antioxidantsRed beetroots have been ranked as one of the10 most potent antioxidant vegetables. This means they help the body combat the damaging effects of a process called oxidation. The plant compounds responsible for the root's purple-crimson colour, anthocyanins, have been shown to havehigh anti-oxidant and anti-inflammatorycapabilities. 2. May have anti-cancer propertiesBetacyanin, the powerful plant pigment that gives beetroot its rich colour, is also thought to helpsuppress the development of some types of cancer, including bladder cancer. Beetroot contains otherpotential cancer-fighting compoundsincluding ferric acid, ruin and kaempferol. 3. May have anti-inflammatory propertiesSomeresearchsuggests that betalains, the family of natural colour pigments that betacyanin belongs to, may help reduce the symptoms and markers of inflammation. This includes potentially relieving discomfort of inflamed joints, such as knees. 4. May lower blood pressureBeetroot is naturally rich in compounds called nitrates, and it's these that make beetroot so heart-friendly. This is because nitrates help toimprove blood flowby relaxing the blood vessels, which potentiallylowers blood pressure. Reduced blood pressure makes it more likely you'll avoid heart disease and stroke. Studiessuggest that nitrate-rich foods, like beetroot, may also help in heart attack survival. 5. May improve exercise performance and support energy levelsAfter the Paralympic gold medallist David weir revealed it wasa shot of beetroot juice that was his secret to success, the exercise community has embraced this root vegetable. Studies support Weir's findings and suggest that when athletes add beetroot juice to their regime, it may supportexercise endurance and improve performance. That's not all: when muscles are in a resting state after exercise, the nitrates in beetroot help to bring more oxygen to the muscle cells promoting an efficient recovery. For the rest of us, including beetroot in our diets might be the energy boost we need. 6. May improve digestive healthBeetroots are rich in fibre which, as well as supporting bowel function, helps promote a healthyenvironment in the gut. Alongside the fibre, betawains help increase the production ofshort chain fatty acidsby the beneficial bacteria that reside in the gut. These SCFAs are linked with a number of positive effects on health. 7. May protect the gutBeetroots are one of the richest vegetable sources ofglutamine, an amino acid essential to the maintenance of our gut lining. It is thought that glutamine may play a role in protecting the gut lining from injury and stress. 8. May support brain health and reaction timeAnyimprovement in blood flowwill also benefit the brain. Studies suggest that the inclusion of beetroot in the diet,combined with exercise, may improve blood flow to the frontal lobe of the brain - an area involved in decision making and memory. Furtherstudiesalso suggest that a higher nitrate intake appears to lead to a significant improvement in motor functions, including reaction time. 9. May be a useful addition to a post-menopause dietAfter the menopause, blood pressure andheart disease riskincrease. Dietary changes such as the inclusion of nitrate-rich vegetables appear to be a useful strategy to help keep arteries flexible and in turn manage blood pressure. Drinkingbeetroot juicebefore exercise may also help improve mobility and cardio-metabolic outcomes in this age group. All of which suggests beetroot may have be a useful inclusion as part of a varied, balanced diet for post-menopausal women. 10. May relieve symptoms of Raynaud's phenomenonRaynaud's phenomenonrefers to an uncomfortable condition where the blood to the fingers and feet doesn't flow properly. Symptoms include pain, numbness and pins and needles. An initialstudyexamining the effects of beetroot juice demonstrated improvements in blood flow to the thumb and forearm as well as a reduction in blood pressure and inflammation. Although these findings look promising, more trials are needed to validate them. Nutritional benefits of beetrootA 80g serving of raw beets provides:29 kcals/123KJ1. 4g protein0. 1g fat6. 1g carbs2. 0g fibre304mg potassium120mcg folateIs beetroot safe for everyone?For some people, eating beetroot may inducebeeturia,a red or pink colour in the urine or stool - it's a harmless condition though!Beet greens and, to a lesser extent, the beetroot itself contain high levels of a natural compound called oxalate. Individuals with a history of oxalate-containingkidney stonesshould avoid over-consuming high oxalate foods, like beetroot. Including beetroot in the diet in small and divided doses is safe and a potentially helpful approach for those looking to improve their heart health; however,nitric oxide supplements(including some beetroot power shots), may worsen certain health conditions and interfere with prescribed medication and should only be done under medical supervision. Beetroot is thought to have powerful antioxidant and anti-inflammatory properties which may help reduce the risk of heart disease, as well as support gut health, lower blood pressure and potentially having anti-cancer effects. In addition, this nutrient-rich vegetable is often used to boost athletic endurance and support muscle recovery after exercise. All of which makes beetroot a useful addition to your diet. If you're considering any major dietary changes or are thinking about taking supplements, please consult your GP or registered dietitian to ensure you may do so without risk to your health. Healthy beetroot recipesBeetroot & lentil tabboulehMinty beetroot, feta & bulgur saladBalsamic beef with beetroot & rocketGreen rice with beetroot & apple salsaChicken, broccoli & beetroot salad with avocado pestoEnjoyed this? Now try. . . Top 5 health benefits of spinachTop 5 health benefits of broccoliTop 5 health benefits of avocadoEating for exerciseTop 10 fitness foodsThis article was reviewed on 31 July 2026. Jo Williamsworks as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Follow her on Twitter@nutri_jo. All health content on goodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our websiteterms and conditionsfor more information.