Nutrients in Beetroot
Beetroot is rich in beneficial nutrients that support various bodily functions:
- Vitamin B9 (folate): Promotes cell regeneration and is especially important during pregnancy.
- Vitamin C: Supports the immune system and skin health.
- Potassium: Helps regulate blood pressure and supports heart function.
- Magnesium and iron: Essential for muscle and blood health – iron helps prevent anemia.
- Fiber: Promotes intestinal function and helps maintain a feeling of fullness.
- Natural nitrates: Convert into nitric oxide in the body, which improves circulation and may lower blood pressure.
- Betalains: Powerful antioxidants that protect cells from oxidative stress and support liver detoxification.
Beetroot may also enhance athletic performance, as its nitrates improve oxygen delivery to muscles.
The Deep Red Hue – Where Does It Come From?
Beetroot’s iconic color comes from betalains, especially betacyanin, which gives it a deep purplish-red shade. This pigment:
- Is water-soluble, so it easily stains food – and sometimes hands and cutting boards!
- Is used as a natural dye in food and cosmetics.
- Can cause a phenomenon called beeturia, where urine or stool turns reddish – completely harmless but surprising.
1. Beetroot is a good source of fiber, which can promote digestive health and prevent constipation.
2. The antioxidants in beetroot may help protect cells from damage and reduce the risk of some chronic diseases.
3. Beetroot is a good source of vitamins A and C, as well as potassium and magnesium. These nutrients are essential for maintaining good health.
4. Beetroot has been shown to lower blood pressure, making it a good choice for those with high blood pressure.
5. The nitrates in beetroot can improve blood flow and oxygen supply to muscles, making it an ideal pre-workout snack.
6. Beetroot has been shown to improve cognitive function and increase brain power.
7. The antioxidants in beetroot may help fight inflammation and reduce the risk of some chronic diseases.
8. Beetroot is a low-calorie food that is rich in nutrients, making it an excellent choice for weight loss or weight maintenance.
9. Beetroot is a natural detoxifier that can help cleanse the body of impurities and toxins.
Beetroot 100 g:
Nutrient Goal
Energy kcal 44.5 kcal 2 %
Energy kJ 186.1 kJ
Fat 0.1 g 0 %
Polyunsaturated 0.2 g 1 %
Carbohydrate 8.0 g 3 %
Sugar 7.9 g 16 %
Protein 1.4 g 1 %
Fiber 2.5 g 10 %
Organic acids 0.2 g
Vitamin Goal
Vitamin A (RAE) 0.6 µg 0 %
Riboflavin (B2) 0.1 mg 4 %
Vitamin B6 0.1 mg 4 %
Vitamin C 3.0 mg 4 %
Vitamin E 0.1 mg 1 %
Folate (Vitamin B9) 150.0 µg 50 %
Niacin (Vitamin B3) 0.2 mg 1 %
Mineral or Trace Element Goal
Phosphorus (P) 32.0 mg 5 %
Iodine (I) 1.0 µg 1 %
Potassium (K) 320.0 mg 10 %
Calcium (Ca) 11.0 mg 1 %
Copper (Cu) 0.1 mg 7 %
Magnesium (Mg) 15.0 mg 5 %
Sodium (Na) 18.0 mg
Iron (Fe) 0.3 mg 2 %
Selenium (Se) 10.0 µg 20 %
Zinc (Zn) 0.3 mg 4 %
