Know Your Food Plate: Beets

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 26, 2025

Introduction

Beets, scientifically known as Beta vulgaris, are vibrant root vegetables that stand out not only for their striking deep red and purple hues but also for their rich nutritional profile. These vegetables are a powerhouse of essential nutrients, particularly known for their high content of nitrates and antioxidants. In India, beets are widely consumed, often incorporated into fresh salads and invigorating juices, making them a popular choice among health-conscious individuals and culinary enthusiasts alike.

Key Nutritional Components and Benefits

Nitrates – Beets are particularly high in naturally occurring nitrates, which have been shown to enhance blood flow and lower blood pressure. When consumed, these nitrates are converted into nitric oxide in the body, a compound that relaxes and dilates blood vessels, leading to improved circulation. This can be particularly beneficial for athletes as it may enhance endurance and exercise performance.
Antioxidants – The vibrant color of beets is attributed to their high antioxidant content, particularly betalains. These antioxidants play a crucial role in reducing oxidative stress, which is linked to various chronic diseases. By combating free radicals, antioxidants help protect cells from damage, thereby supporting overall health and longevity.
Folate – Beets are an excellent source of folate, a B-vitamin that is essential for DNA synthesis and repair. Folate is particularly important during periods of rapid growth, such as pregnancy and infancy, as it supports healthy cellular division and may help prevent neural tube defects in developing fetuses.
Fiber – In addition to their other nutritional benefits, beets are a good source of dietary fiber. Fiber is vital for digestive health, as it aids in regular bowel movements and helps prevent constipation. A fiber-rich diet can also contribute to a feeling of fullness, which can assist in weight management.

Health Benefits

Boosts stamina and exercise performance – The increased blood flow resulting from beet consumption can enhance oxygen delivery to muscles during exercise, which may lead to improved stamina and overall performance in athletic activities. Many athletes incorporate beet juice into their pre-workout routines for this reason.
Supports liver detoxification – Beets contain compounds that support the liver's natural detoxification processes. The betaine present in beets helps the liver process fats more efficiently, which can aid in the elimination of toxins from the body, promoting better overall health.
Promotes healthy blood pressure levels – Regular consumption of beets has been linked to lower blood pressure levels due to their high nitrate content. This can lead to a reduced risk of heart disease and stroke, making beets a heart-healthy food choice.
Aids digestive health – The fiber in beets not only helps with digestion but also supports a healthy gut microbiome. A balanced gut flora is essential for optimal digestion and can influence overall health, including immune function and inflammation levels.

Easy Recipes with Beets

Beets are a versatile and nutritious vegetable that can be easily incorporated into a variety of Indian dishes. Here are some easy recipes that highlight the earthy sweetness of beets while infusing them with traditional Indian flavors:

Beetroot Halwa: A delightful dessert made by grating beets and cooking them with milk, sugar, and cardamom, garnished with nuts.
Beetroot Raita: A refreshing yogurt-based side dish that combines grated beets with yogurt, cumin, and coriander, perfect for cooling down spicy meals.
Beetroot Paratha: Whole wheat flatbreads stuffed with a spiced beetroot mixture, served with yogurt or pickles.
Beetroot Curry: A savory curry made with diced beets, cooked in a rich tomato and onion gravy, seasoned with traditional Indian spices.
Beetroot Chutney: A tangy and spicy chutney made with roasted beets, coconut, and spices, ideal as a condiment for various dishes.