Beetroot, often celebrated for its deep crimson color and earthy sweetness, is more than just a salad ingredient.
This humble root vegetable is loaded with vitamins, minerals, antioxidants, and plant compounds that offer astonishing health benefits.
From lowering blood pressure to supporting liver detoxification, beetroot has been used in both traditional remedies and modern nutrition strategies to combat a variety of health issues.
In this article, we’ll dive deep into the 12 diseases and conditions beetroot can help treat or manage, the science behind its healing properties, and how to incorporate it into your daily routine for maximum benefit.
Nutritional Profile of Beetroot
Before we explore its disease-fighting power, let’s look at what makes beetroot so special nutritionally.
Key Nutrients per 100g (raw):
- Calories: 43 kcal
- Carbohydrates: 9.6 g
- Fiber: 2.8 g
- Folate (Vitamin B9): 20% of the RDI
- Vitamin C: 8% of the RDI
- Manganese: 16% of the RDI
- Potassium: 9% of the RDI
- Iron, magnesium, and phosphorus in smaller amounts
Beetroot is especially rich in nitrates, betalains, and polyphenols – bioactive compounds with medicinal properties that underpin many of its health benefits.
1. Hypertension (High Blood Pressure)
Beetroot is one of the most well-researched natural remedies for managing high blood pressure.
How it works:
Beets are rich in dietary nitrates, which convert into nitric oxide in the body. Nitric oxide relaxes and dilates blood vessels, improving circulation and reducing blood pressure.
Evidence:
A study published in Hypertension showed that drinking beetroot juice significantly lowered systolic and diastolic blood pressure within hours.
How to use:
- Drink 1 cup of fresh beet juice daily.
- Roast or steam beets and add to salads.
2. Dementia and Cognitive Decline
As we age, blood flow to the brain naturally decreases. Beetroot can help reverse this trend.
How it helps:
The nitric oxide produced from beetroot nitrates increases cerebral blood flow, especially in the frontal lobe, which governs decision-making and memory.
Scientific insight:
A study from Wake Forest University found that older adults who drank beet juice before exercise had significantly improved brain function and oxygenation.
3. Heart Disease
Beetroot plays a powerful role in protecting heart health through multiple mechanisms.
Key benefits:
- Lowers blood pressure
- Improves cholesterol profiles
- Reduces arterial stiffness
- Decreases inflammation
Beetroot also contains folate, which helps regulate homocysteine, a compound that in high levels can damage blood vessels.
4. Inflammation-Related Diseases (Arthritis, IBS)
Chronic inflammation is the root cause of many diseases, including arthritis and inflammatory bowel syndrome (IBS).
Why beetroot works:
Beets contain betalains, a type of antioxidant with strong anti-inflammatory properties. These compounds inhibit inflammatory enzymes like COX-2.
Observed benefits:
- Reduces joint pain and stiffness
- Soothes inflamed digestive tracts
- May benefit those with ulcerative colitis
5. Cancer Prevention and Support
Beetroot contains anticancer compounds, including betalains, betanin, and ferulic acid, that may help prevent or slow the growth of certain types of cancer.
Cancer types studied:
- Colon
- Breast
- Prostate
- Lung
Mechanism:
These compounds exhibit free radical scavenging, anti-mutagenic, and detoxifying actions. Animal and in-vitro studies suggest that beetroot extract can reduce tumor formation and growth.
Note: Beetroot should complement – not replace – medical cancer treatments.
6. Digestive Disorders and Constipation
Thanks to its high fiber content, beetroot promotes regularity and supports gut health.
How it works:
- Adds bulk to stools
- Feeds healthy gut bacteria
- Eases bowel movements
It’s a natural remedy for constipation, bloating, and even sluggish digestion.
7. Fatty Liver Disease
Beetroot supports liver function through detoxification and oxidative stress reduction.
Key components:
- Betaine, found in beetroot, supports methylation and protects liver cells.
- Antioxidants neutralize free radicals that damage liver tissue.
Beetroot is particularly beneficial for people with non-alcoholic fatty liver disease (NAFLD).
Use:
Drink beetroot juice or add to smoothies with turmeric and lemon for liver cleansing benefits.
8. Diabetes and Blood Sugar Regulation
While beets are naturally sweet, they have a low glycemic load and contain alpha-lipoic acid, which can help regulate blood sugar and increase insulin sensitivity.
Benefits for diabetics:
- Supports blood glucose balance
- Reduces oxidative stress
- Improves nerve function (potential aid in diabetic neuropathy)
Choose raw or lightly cooked beets to preserve their nutrients and minimize sugar spikes.
9. Osteoporosis and Bone Health
Beetroot contributes to bone strength thanks to its rich mineral content, especially manganese, magnesium, potassium, and phosphorus.
These minerals help maintain:
- Bone density
- Joint health
- Cartilage resilience
In addition, nitrates improve circulation, which ensures bones get adequate oxygen and nutrients for maintenance and repair.
10. Low Stamina and Athletic Performance
Beetroot is a favorite among endurance athletes for good reason – it boosts stamina, strength, and recovery.
Performance benefits:
- Increases oxygen delivery to muscles
- Improves mitochondrial function
- Reduces perceived exertion
Study highlight:
Athletes who consumed beetroot juice were able to exercise up to 16% longer in high-intensity endurance trials.
Drink 1 glass of beet juice 1–2 hours before your workout for the best results.
11. Anemia
Beetroot contains iron, folate, and vitamin C – all essential for healthy red blood cell production.
How it helps:
- Iron supports hemoglobin formation.
- Vitamin C enhances iron absorption.
- Folate aids in the development of red blood cells.
Beetroot is especially helpful for vegetarians or people prone to iron deficiency anemia.
12. Skin Disorders and Aging
Beetroot’s antioxidants help fight oxidative stress, a major contributor to premature aging and skin disorders like acne, eczema, and hyperpigmentation.
Skin-enhancing benefits:
- Promotes collagen production
- Reduces inflammation and redness
- Detoxifies the blood, helping to clear up skin conditions
Try a beetroot face mask or consume it regularly for a glowing complexion from within.
How to Use Beetroot for Maximum Benefit
Beetroot is incredibly versatile. Here are the most effective ways to consume it for healing benefits:
Raw:
- Grate into salads or coleslaw
- Blend into smoothies
- Juice with carrot, apple, and ginger
Cooked:
- Roast with olive oil and herbs
- Add to soups and stews
- Bake into beet chips
Powdered:
Add beetroot powder to energy balls, yogurt, or protein shakes
Pickled:
Preserve in apple cider vinegar for gut-healthy probiotics and long shelf life
Who Should Be Cautious?
Although beetroot is generally safe, certain individuals should use it mindfully:
- People prone to kidney stones: Beets are high in oxalates, which may contribute to stone formation.
- Those with low blood pressure: Beets can cause hypotension in some people.
- Diabetics: Monitor blood sugar levels, especially with beetroot juice.
Always consult with a healthcare provider before making dietary changes for medical conditions.
Beetroot is one of nature’s most powerful foods.
It supports cardiovascular health, detoxifies the liver, enhances brain function, and even offers protection against chronic diseases like cancer and diabetes.
Its nutritional potency is backed by scientific research and traditional wisdom alike.