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Health benefits of beetroot

Beetroot has had a great PR job over recent years, being hailed as a ‘super food’ by numerous experts.

Health benefits of beetroot

Health benefits of beetroot

Find out about the top 5 health benefits of beetroot (beets) and how you can make sure you’re getting your daily dose – without resorting to pickled beetroot from a jar!


  1. Beetroot Is Your Liver’s Friend
    The beta cyanin in beetroot can help detox your liver, having a knock-on effect for your bloodstream, by helping the body to eliminate toxins and potentially preventing the build-up of fatty deposits.
    So if you have found yourself ‘over-indulging’, adding some raw beetroot or beetroot juice to your diet can help you recover.
    Then again, why save it just for the ‘morning after’?!
  2. Beetroot Juice Can Prevent Strokes & Heart Attacks
    Beetroot juice has been shown to reduce high blood pressure. It affects an estimated 25% of the world’s adult population and is a significant factor in coronary heart disease and strokes.
    Researchers at Barts’ Hospital (London) and the London School Of Medicine found that drinking 500ml of beetroot juice a day can significantly reduce high blood pressure, for over 24 hours after drinking.
    Whilst most of us wouldn’t fancy a pint of red stuff every morning, the research gives us a very big hint that including at least some beetroot in our diet on a daily basis will be good for us.
  3. Beetroot Is Packed With Nutrients
    Beetroot leaves can be eaten raw when young

    Beetroot leaves can be eaten raw when young

    Beetroot is a super-storehouse of both vitamin C and iron, which is great news for your body. Both are essential elements for health, but many of us struggle to absorb enough iron. Luckily, good old Mother Nature included extra vitamin C in her beetroots and this vitamin helps increase iron absorbtion!
    Vitamin C is water soluble, which means it leaches out of veggies when you cook them in water. So the easiest way to get your combo-fix is to eat raw beetroot.
    Incidentally, young beetroot leaves are a better source of iron than spinach!
    The roots are a good source of many other vitamins and minerals, including folic acid, phosphorous, magnesium and B6.
    Here are some super-scrummy beetroot recipes to tempt your taste buds.

  4. Beetroot Can Cheer You Up
    Beetroot has been shown to contain the compound betaine, which enhances the production of the body’s natural mood-lifter seratonin. So it would seem that munching fresh beetroot can literally make you smile.
    Betaine is also really useful for cardiovascular health.
  5. Immune System Booster
    Beetroot’s amazing range of vitamins and nutrients have been shown to boost your immune system, helping you better fight off infection. These nutrients help stimulate the reoxygenation of cells and the production of new blood cells. Pretty important stuff!


So there you have them: 5 of the top health benefits of beetroot. Of course, there are many more.

There’s more to eating beetroot than boiling it to a pulp or pickling it. You can enjoy beetroot in dips, juices, salads, soups, crisps and even cakes.

If you have a garden or enough space for a container, you could even grow your own beetroot.

What are your favourite beetroot recipes?

Have you noticed beetroot making a difference to your health?

I’d love to hear from you via the comments box.

And if you’re interested in discovering more about raw, living food, as well as other ways you can change your life, how about signing up for my free, monthly Soul-Sized Living Newsletter – you can register using the form, below!

By the way, eating lots of beetroot can turn your pee pink. Don’t say I didn’t warn you! 😉

With love, Namaste,
CJ Sig

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  • Sue says:

    Does the vacuum packed beetroot (without vinegar) have the same nutrients as raw beetroot? Thanks

    • Clare Josa says:

      Hi Sue,
      This is very likely to have been cooked, I’m guessing? In which case it won’t have the enzymes that raw beetroot has. However, it will still have plenty of vitamins, minerals and iron.
      It’s easy to become a beat-yourself-up-perfectionist over this kind of thing, but please don’t :-) Bottom line: any beetroot is better than no beetroot and your body will thank you.
      What’s your favourite way of eating it?
      x Clare

  • Goldie says:

    Hi clare Ji
    I work physically hard daily my step counts are approximately 23000 steps and 13-14 hours of daily work at the end of the day I use to feel very tired my legs especially knee joints and foot use to burn and pain …..now from 2 months I have started salad mixture of 1carrots 1beetroots 1cucumber 1radish 1amla and lime juice after that I feel more fresh after my same routine work I am really happy now all my pain has disappeared

  • shaurya says:

    Hi, I had 4 piece of beetroot prepared as a juice raw. After a while had red colored urine. Is it normal? No side effect of this? Beturia?

    • Clare Josa says:

      Great question, Shaurya.
      It is pretty normal. It affects some people more than others and will also depend on how much water you’re drinking.
      It is very disconcerting, isn’t it?!
      If it persists beyond your beetroot days, then of course you might want to consult your chosen medical professional.


    • Shelton Amwayi says:

      Hello Clara
      Am grateful in earlier days i never liked and loved taking nor neither eat the beetrot but this time round i love it to my best eating it raw and love eating two fruits in a day.
      After eating i feel comfortable and feeling more relieved than earlier.
      I would want to keep eating as much as i can.

      I would like to know some of the effects of eating too much of it?

      Nairobi, Kenya

  • Kelly says:

    Every morning I make myself this delicious juice and it gives me the boost I need for the day, as I don’t normally eat much fruit but juicing them is fabulous.

    1 beetroot
    1 Apple
    1 orange
    About 5cm cucumber
    2cm fresh ginger

    Plus I’m experiencing that my tummy is not as bloated anymore, due IBS, and my skin is thanking me too.

    Try it, it’s so yum

    • Clare Josa says:

      Sounds great!
      I’m curious – how come you’re juicing and not smoothie-ing?
      I love hearing people’s views on that one.

      • abbas tarwala says:

        Its an excellentt idea to have a smoothie rather than juicing…and I would love to add one more greenie take kale or spinach 200 gms one 100 gms pineapple one banana add water n mix it and have a beet one in the morning n green one in the evening. …see the diiff..in two weeks..weight High Bp chlorestrol down n add 10 years of age in your life …cycle…

      • Maree says:

        I mix beetroot, carrot, apple, ginger, orange, cellery and top up with premade green tea, a good way to get my husband to have green tea ☺ all in a smoothie yum every day for breakfast.

  • […] 5 top health benefits of raw beetroot | clare josa […]

  • George says:

    I have a iron problem my liver makes and stores to much iron but I also have high blood pressure do you no what iron does beet root contain

    • Clare Josa says:

      Hi George,
      Great question. I strongly suggest you talk to a professional nutritionist who has full details of your medical challenges.
      However, beetroot is fairly high in iron – and vitamin C – which makes it more likely to be absorbed.
      Given your iron challenges, it’s wise for you to have checked and I certainly wouldn’t recommend you eating much beetroot without checking with your medical professionals first.
      Hope that helps!

  • […] 5 Top Health Benefits Of Raw Beetroot – Clare Josa – Beetroot has had a great PR job over recent years, being hailed as a ‘super food’ by numerous experts…. […]

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  • Eve Burgess says:

    Hi I use beetroot powder and spirulina powder find it great. For parkinsons patients as well very beneficial. Eve

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  • Dr Juice! | says:

    […] Read the amazing benefits of beetroot here: http://www.rawfoodjourney.co.uk/raw-living-food-ingredients/beetroot/5-top-health-benefits-of-raw-be… […]

  • […] Beetroot Is Packed With Nutrients. Beetroot is a super-storehouse of both vitamin C and iron, which is great news for your body. Both are essential elements for health, but many of us struggle to absorb enough iron. Luckily, good old Mother Nature included extra vitamin C in her beetroots and this vitamin helps increase iron absorbtion! Vitamin C is water soluble, which means it leaches out of veggies when you cook them in water. So the easiest way to get your combo-fix is to eat raw beetroot. Incidentally, young beetroot leaves are a better source of iron than spinach! The roots are a good source of many other vitamins and minerals, including folic acid, phosphorous, magnesium and B6. You can read more here: RAWFOODJOURNEY […]

  • christine says:

    is there a particular time one should take beetroot for maximum positive results?i take mine any time during the day

  • Jinaraj says:

    Is beetroot Ok for a diabetic?

    • Lebohang says:

      Hi! Jinaraj,
      I am a diabetic too, and have been struggling with controlling my blood sugar levels. But two years now I have been using the ABC (Apple (Granny Smith)+ Beetroot+carrot) all raw every morning with a splash of lemon juice, and it continues to do wonders for me. I have not experienced all the nasty symptoms of being diabetic – tiredness, sleeplessness, frequent visits to the loo, weak eyesight, you name them, Sometimes I forget my medication when I go for a weekend away, but I come back with no problems at all. ( I eat well ).

      I started juicing, but I lost the appetite for the juice, and would not look forward to gulping it down. A friend recommended i dice them or grate them together, and I find it delicious everytime either way, and I like the chewing part. It is recommended to drink 2 glasses of warm water first thing in the morning on an empty stomach, then 30 minutes later eat this salad. You can have your breakfast at least 30 minutes afterwards.

  • Midi says:

    I am sitting here eating a whole raw beetroot reading this! I only ate it for the first time about a year ago and now can’t get enough! One of the few foods I notice really lifting my mood. Thanks for this article. Also, if you like chocolate cake, beetroot chocolate cake is delicious and even my beetroot-hating husband loves it!

  • […] – Beetroot is one of nature’s richest super foods. Beetroot is high in iron (which the body often struggles to absorb efficiently) and vitamin C (which aids the absorption of the iron!). It has also been linked with increased stamina, improved blood flow, and lower blood pressure. Read more at: The Raw Food Journey […]

  • […] of minerals, with high levels of five out of the nine possible (including iron). And according to The Raw Food Journey, “the beta cyanin in beetroot can help detox your liver, having a knock-on effect for your […]

  • amas says:

    it tastes yuck…and i dont want tto add it in anything to make my recipe horribe, dont know how u guys can drink it?

    • Jill says:

      I think it is more of an acquired taste but now I actually enjoy the earthy taste. For one I know the benefits and know I will have a ton more energy.

  • adarsh says:

    i need to increase my weight will beet b helpful? i work out in gym and i dont like using supplements so will it b helpful reply :)

  • shivam says:

    I have been using beet root tincture ,taking 10/15 drops in lemon water.I have found it a healthy food supplement.

  • […] – Beetroot is one of nature’s richest super foods. Beetroot is high in iron (which the body often struggles to absorb efficiently) and vitamin C (which aids the absorption of the iron!). It has also been linked with increased stamina, improved blood flow, and lower blood pressure. Read more at: The Raw Food Journey […]

  • Kellie Hermansson says:

    I have been using 100% pure beetroot powder in not only water but other recipes like salads, mayo dressings, braised beef, & even my kids mashed potato.
    It’s issued by an Australian company called Super Sprout. It is Australian Certified Organic and USDA certified.
    There is nothing added & because it is a powder, its so easy to use in any recipe. They have a great website if you wanted to check it out.

  • mary mckibbin says:

    i am a cancer patient allways needingblood tranfusions also high bp ,ihave justcome accross beetroot benefits,i am going to try this and see how it afects my health.

  • Terah says:

    I have an 11yr old son who suffers from the sickle cell disease. He started complaining of having pain in the eyes and shortsightedness, took him to different eye clinics but no remedy was worthwhile. I started him on a daily intake of raw beetroot blended with carrots mixed with any other fruits available at home & ever since that time he only complains of pain when he goes for over a week without taking the juice. It’s so amazing! However, he still cannot read from far, but at least the pain is no longer there.

  • alonso says:

    Since i started juicing beetroot everyday it has made an incredible change to my mood, i feel so happy and feel so much energy. I cannot believe for so long in my life i neglected the importance of such a food in my diet. I love to drink it with carrots+kale+celery+apples+ cucumber+ a touch of lemon and if i have for some reason been neglecting my diet a bit i throw in broccoli+radish+spinach.

    Thank you Clare for this article and for those reading this with doubts please try it you won’t regret it

  • Yaga Govender says:

    I have been suffering from BP with an approx range of 160/100 and am on chronic medication of the highest dose of Xforge and found that after having a glass of beetroot juice each morning for the last month now this has drastically reduced to 105/80. Accordingly I have now progressed to taking half the strength of my chronic medication and hope that within the next month or two I will do away completely without the need for medication. This is obviously done in conjunction with a healthy diet and exercise program. Hey theres nothing for you to loose ……..go on try it and see what a world of difference it makes

    • Clare Josa says:

      Thank you for such good news. It’s great to hear that you have been able to benefit from beetroot.
      Has anyone else found that beetroot – or any other ingredient – is having a positive impact on their health?

    • Kim says:

      That is awesome to know, i too am on a high dose of medication i’m actually in the category of grade 3 for high blood pressure. I will definitely try beetroot in my daily diet & will post of my progress.
      Thank u for sharing :)

  • i had trouble dealing with the juice so i chew the beetroot .can i get the same benefit as in the juice?

    • Clare Josa says:

      Hi Adam,
      Juicing will mean that the fibre is missing from the beetroot – and hence some of the nutrients.
      Personally I chop it up and chuck it in blended smoothies, so I get the whole beet.
      Even if it’s a liquid, it’s really important to chew it – as this releases the digestive enzymes in your saliva, effectively pre-digesting the beetroot and giving your intestines a head start on digesting and absorbing the nutrients.
      Strange, but true!

  • […] the health benefits of beetroots look here Like this:LikeBe the first to like […]

  • Sniezynka says:

    It’s important that freshly prepared beetroot juice is not drunk immediately but has to be put aside for about 3-4hr in a dark place before drinking. Remember this.

    • Clare Josa says:

      Hi Sniezynka,
      Now that’s an interesting one – I’ve never heard that before!
      Do you have any idea why that recommendation is given?
      Anyone else heard of it?
      Personally I have always chopped my beet roots for smoothies and then drunk them immediately…
      Maybe that explains everything 😉

    • Sherlene says:

      It is disconcerting to read that Ms Sniezynka commented that we should not drink juiced beetroot immediately but to be kept aside for at least 3- 4 hours before doing so. Can you or anyone enlighten me on the reason for doing so? Is it harmful to drink immediately the beetroot after juicing and which I have been doing so for some time.

      • Clare Josa says:

        Hi Sherlene,
        I, too, have been drinking fresh beetroot juice for years.
        I have had a good hunt around, but can’t find anything that says you should leave it to stand, before drinking it.
        When you leave juiced fruits and vegetables to stand, their vitamin content starts to deteriorate and they can oxidise, producing health-stealing free radicals. So I always drink my juices and smoothies as soon as possible.
        I will continue to do so.
        I have found no evidence that fresh beetroot juice (sensibly prepared!) is harmful.
        If anyone else has evidence to the contrary, please do enlighten us! :-)

  • shane says:

    I have trained hard for 30 odd years. by far the best meal that gives me lots, 50% more energy the next day is.

    a simple beetroot salad , plus what ever else you cook. the salad goes: greated raw beetroot, diced green veg (spinich, silverbeet,or beet root leaves) greated raw carrots, over witch add squeezed orange (fresh) or ripe kiwi fruit (V c).
    This dinner always gives my following day a big lift.

    Hope this helps someone.


    • Clare Josa says:

      I love the sound of that, Shane.
      Don’t suppose you have a photo of it, do you?
      Then we could add it to the website and share it with everyone!

  • Noorjehan says:

    I am eating a boil beet every day is a good for my knee pain? i don”t know how i eat beet boil or raw give me answer please.

    • Clare Josa says:

      Hi Noorjehan,
      You can eat beetroot cooked, boiled, roasted, raw, juiced – pretty much any way you like.
      Researchers have found it to have many health benefits.
      Here’s a link that will always bring you the most up-to-date list of beetroot recipes from the Raw Food Journey website:



    • D D KORANNE says:

      raw is always preferred since heat will destroy the vitamins & nutrients in any green vegetable or fruit ………..heat is the destroyer ……….


  • Teresa P. says:

    I started mixing a tablespoon of beetroot powder and a tablespoon of Vitanutrients greens powder in a glass of water every morning and every night and within days my skin looked better and I had a new spring in my step! My grandmother even asked if I had a new boyfriend lol

    • Clare Josa says:

      Love it, Teresa!
      Thanks for sharing that one 😉
      I haven’t come across beetroot powder.
      I’m really looking forward to having a garden again this coming spring, so we can grow our own.

  • innocent makori says:

    I have apatient with arthrites and it has lasted for over ten yrs,so suppose i do as per your advise, will there be changes? i shall be appreciative if things work.

    • Clare Josa says:

      I have heard of beetroot helping with arthritis, partly due to its alkalising properties. However, it would be best if your patient consulted a herbalist or suitably qualified holistic nutritionist to make sure they are taking actions that are suited to their particular situation.

  • […] good for you too. I need to switch to raw beets when I find a source but these will do for now. The benefits of beets are plentiful and so are the benefits of papaya! I have also added carrot to this juice before and […]

  • Yesha says:

    Hey yes beet root has turned my pee pink…. Normal???

    • Clare Josa says:

      Totally, Yesha!
      Nothing to worry about – as long as it goes away after about 24 hours and isn’t accompanied by pain, in which case it could be cystitis.
      Can be a bit of a shock, though 😉

  • Rafi says:

    Apple + Beetroot + Carrot – the “ABC” fresh juice is a great way to begin the morning.

    • Clare Josa says:

      Great, simple, delicious juice idea, Rafi. Thanks for sharing.
      For me, I love to add a bit of fresh root ginger, too – to give the start of the day a zing!
      Anyone else got a favourite raw food breakfast juice combo?

      • Colin says:

        Exactly the same combo but grated with some olive oil makes a great salad…..

        • Clare Josa says:

          Great idea, Colin. Got any photos of it and we could add it to the website, to share with everyone? :-) Clare

      • alonso says:

        I also love this combo its simple and delicious, i use a juicer and it yields plenty of juice out of this combination. I drink it in the morning or for lunch but i also add Kale+spinach+lemon+cucumber and occasionally broccoli+radish

  • sherly says:

    Drinking just over two cups of beet juice daily may help keep your blood pressure in check, according to a 2008 study. Within three hours of drinking 500 milliliters (about 17 ounces) of beet juice, volunteers showed a significant decrease in blood pressure. What’s more, that drop in blood pressure was sustained for up to 24 hours after the juice was consumed.

  • sherly says:

    Beetroot is the best Fruit that adds iron to our bodies.Have tried it and its working miraculously.thank you for this information.

  • chris says:

    I like to mix grated beetroot with horseradish suace does this still constitute as raw food

  • TOMMY HAO says:

    I like to contribute one another vegetable root, it is White Radish. There are many patients have thier arthritis especially on the two knees and they are swollen, can’t walk easy even these people have used pharmaceutical drug treatment.. It is very inexpensive method for this disease . Using 1 white radish, slice it in very slim pieces and drop into a salted solution for 1 night and get theses pieces to apply on your knees in early morning.. then repeat twice a day. Application within 2 or 3 weeks the patient will cure it disease without swollen any more drug.

    • Clare Josa says:

      Hi Tommy,
      Thank you for sharing this.
      It has inspired me to do some more research and I’ll write a blog or two on white radish.
      Thank you!

  • Roy says:

    I am a Personal Trainer & Canoe coach from Sevenoaks and deal with people to improve sports performance and health and fitness. I knew that magnesium reduces muscle tension and as a result increases flexibility, blood pressure and aerobic capacity (improvement in exercise performance).
    In the past clients have taken magnesium tablets to get the benefits but recently have changed to beetroot juice which also contains magnesium which appeared to have more effective speedier results with the added benifit of other vitamins and minerals it contains.
    The increase in flexibility helps to reduce age induced muscle shortening helping to reduce joint pain

    Beetroot seems too good to be true

    • Clare Josa says:

      Hi Roy,
      Sounds like your clients are lucky to have you :-)
      It’s certainly true that nutrients in their natural form – i.e. in vegetables and fruits – can be more bio-available and more readily absorbed than those in processed tablet form.
      Fresh fruit and veg – wonder stuff!

  • Ankur says:


    My name is Ankur. I live in London,UK. I am pure vegetarian so for me it is difficult to get healthy vitamin rich diet. and I had always pain in my legs. but when i start to eat beetroot it makes ne feel good. Beetroot rocks!!!


  • Sanmi Bakare says:

    Beetroot is a wonderful fruit.More researchers should be encouraged to carry out research work on our vegetables and fruits.

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