Beetroot gives you folate, nitrates, and betalains—three compounds that work on different systems

Beetroot is a root vegetable with three main active compounds. Folate is a B vitamin your body uses to build DNA and red blood cells. Nitrates are molecules that your body converts to nitric oxide, which relaxes blood vessel walls and improves blood flow. Betalains are the pigments that make beetroot red and purple; they act as antioxidants and may reduce inflammation. A cup of cooked beetroot contains roughly 136 micrograms of folate (about a third of your daily need), 442 milligrams of potassium, and 1.7 grams of fiber.

The nitrates in beetroot are the reason most research focuses on blood pressure and exercise performance. When you eat beetroot, your digestive system converts the nitrates into nitric oxide, which signals blood vessels to relax and widen. This happens over a few hours and peaks around 2 to 3 hours after you eat. The effect is measurable but modest—studies show beetroot can lower systolic blood pressure by 4 to 10 points in people with high blood pressure, and it may improve oxygen use during exercise by 5 to 10 percent. These are real changes, but they are not a substitute for medication or training.

Key Takeaways

  • Beetroot contains nitrates that your body converts to nitric oxide, which relaxes blood vessels and may lower blood pressure by a few points.
  • One cup of cooked beetroot provides about a third of your daily folate, plus potassium and fiber for heart and digestive health.
  • Betalains, the red pigments in beetroot, work as antioxidants and may help reduce inflammation in your body.
  • Beetroot juice concentrates the nitrates and works faster than whole beetroot, but whole beetroot gives you more fiber and keeps you fuller longer.
  • Eating beetroot regularly is safe for most people, but the nitrates may interact with certain blood pressure medications—check with your doctor if you take them.

How beetroot affects blood pressure and blood flow

The nitrate-to-nitric oxide pathway is the most studied effect of beetroot. Nitric oxide tells the smooth muscle in your blood vessel walls to relax, which widens the vessels and lowers the pressure needed to push blood through them. In people with high blood pressure, this effect is noticeable. A 2015 review of 16 studies found that beetroot lowered systolic blood pressure by an average of 4.4 points and diastolic by 1.5 points. The effect was strongest in people who were not already taking blood pressure medication.

The timing matters. Nitrates peak in your bloodstream 2 to 3 hours after you eat beetroot, so the blood pressure drop happens gradually over that window and fades over the next few hours. Drinking beetroot juice works faster than eating whole beetroot because juice has no fiber to slow digestion. If you are testing beetroot for blood pressure, eat it or drink it at the same time each day for at least two weeks before deciding whether it helps you. Do not stop taking blood pressure medication to try beetroot—talk to your doctor first, especially if you take nitrate medications for heart disease, because combining them with high-dose beetroot may cause your blood pressure to drop too far.

Folate, potassium, and fiber in beetroot

Beyond the nitrates, beetroot is a solid source of three nutrients most people do not get enough of. Folate is essential for cell division and DNA synthesis; it is especially important if you are pregnant or planning to become pregnant, because folate deficiency raises the risk of neural tube defects. One cup of cooked beetroot gives you 136 micrograms of the 400 micrograms you need daily. Potassium helps regulate blood pressure and heart rhythm; beetroot provides 442 milligrams per cup, or about 9 percent of your daily target. Fiber supports digestion and feeds the beneficial bacteria in your gut; one cup of cooked beetroot has 1.7 grams.

These three nutrients work together. The potassium and fiber support cardiovascular health alongside the nitrates. The folate supports red blood cell production, which carries oxygen through your body—important if you are using beetroot to improve exercise performance. If you eat beetroot regularly as part of a varied diet, you are getting a small but meaningful contribution to all three. Whole beetroot gives you all the fiber; beetroot juice concentrates the nitrates and folate but removes most of the fiber.

Betalains and antioxidant activity

Betalains are the pigments responsible for beetroot's deep red and purple color. They are a type of antioxidant, meaning they can neutralize free radicals—unstable molecules that damage cells and contribute to aging and disease. In test tubes and animal studies, betalains show anti-inflammatory and antioxidant activity. In humans, the evidence is less clear. A few small studies suggest that beetroot juice may reduce markers of inflammation and oxidative stress, but the effect is modest and the studies are small.

The practical takeaway is that betalains are a bonus, not the main reason to eat beetroot. If you are eating beetroot for its nitrates or nutrients, the betalains add to the overall antioxidant load of your diet. If you are hoping betalains alone will reduce inflammation or prevent disease, the evidence does not support that claim. Eating a variety of colorful vegetables—not just beetroot—is the most reliable way to get a broad range of antioxidants.

Whole beetroot versus juice: which form works better

Beetroot juice concentrates the nitrates and folate into a smaller volume, so the effect happens faster and is more intense. A typical serving of beetroot juice is 70 to 100 milliliters (about 2.5 to 3.5 ounces), which contains as much nitrate as a whole medium beetroot. Juice reaches peak nitrate levels in your blood in about 1 to 2 hours, compared to 2 to 3 hours for whole beetroot. If you are testing beetroot for blood pressure or exercise performance, juice is more practical because the dose is consistent and the effect is faster.

Whole beetroot has trade-offs. You get all the fiber, which slows digestion and keeps you fuller longer, and you avoid the sugar concentration that happens when you juice. A cup of cooked beetroot has 13 grams of carbohydrate and 2.2 grams of sugar; the same amount of juice has roughly 12 grams of carbohydrate and 9 grams of sugar. If you have blood sugar concerns or prefer to avoid concentrated sugars, whole beetroot is the better choice. If you want the fastest, most predictable effect on blood pressure or exercise, juice is more efficient. Most people benefit from mixing both: whole beetroot as a regular vegetable, and juice occasionally when you want a stronger dose.

How to prepare and store beetroot

Raw beetroot is edible but tough and earthy; most people prefer it cooked. Boiling is the simplest method: scrub the beetroot, cut off the greens and root tail, place in a pot of water, and simmer for 30 to 45 minutes depending on size. The beetroot is done when a fork slides through easily. Let it cool, then slip the skin off under running water—it comes away easily once cooked. Roasting takes about the same time at 400°F (200°C) and concentrates the sweetness. Steaming takes 20 to 30 minutes and preserves slightly more nutrients than boiling, though the difference is small.

Raw beetroot keeps in the refrigerator for 2 to 3 weeks in a plastic bag. Cooked beetroot keeps for 3 to 5 days in an airtight container. Beetroot greens are edible and nutritious—they are high in calcium and iron—so do not throw them away. Wash them, chop them, and sauté them like spinach. Canned and vacuum-packed beetroot are convenient and retain most nutrients, though canned versions often have added salt. If you use canned, rinse them to reduce sodium. Beetroot juice from the store is pasteurized and keeps for several weeks unopened; once opened, use it within a few days.

Who should be cautious with beetroot

Beetroot is safe for most people, but a few groups should check with their doctor first. If you take nitrate medications for heart disease (such as nitroglycerin), high-dose beetroot juice may cause your blood pressure to drop too far. If you take blood pressure medications, beetroot may enhance the effect—this is usually fine, but your doctor may need to adjust your dose. If you have kidney disease or are on a potassium-restricted diet, the potassium in beetroot may be a concern; ask your doctor whether whole beetroot or juice is safe for you.

Beetroot can cause your urine and stool to turn red or pink for a day or two after eating it. This is harmless and happens because your body cannot fully break down the betalain pigments. If you are not expecting it, it can be alarming, so it is worth knowing in advance. Some people report that beetroot juice causes digestive upset or a metallic taste in the mouth; if this happens, try whole beetroot instead or reduce the amount. Allergies to beetroot are rare but possible; if you have a history of allergies to plants in the amaranth family, check with your doctor before eating beetroot regularly.

Frequently Asked Questions

How much beetroot do I need to eat to see a blood pressure benefit?

Studies showing blood pressure benefits typically used 70 to 100 milliliters of juice (about 2.5 to 3.5 ounces) or one medium whole beetroot per day. You would need to eat this amount consistently for at least two weeks to see a measurable change. The effect is modest—usually 4 to 10 points of systolic pressure—so it works best alongside other habits like exercise and salt reduction, not as a replacement for them.

Can beetroot improve my athletic performance?

Beetroot juice may improve oxygen efficiency during endurance exercise by 5 to 10 percent, which translates to a small boost in speed or endurance. The effect is most noticeable in people doing sustained aerobic work like running or cycling. Drink the juice 2 to 3 hours before exercise for the strongest effect. The benefit is real but modest; it is not a substitute for training.

Is beetroot juice better for you than whole beetroot?

Juice concentrates the nitrates and works faster, making it better if you want a quick blood pressure or performance boost. Whole beetroot gives you more fiber and keeps you fuller longer, making it better for everyday eating. Neither is "better"—they serve different purposes. Use juice for specific goals and whole beetroot as a regular vegetable.

Will beetroot stain my hands and clothes?

Yes. Betalain pigments stain easily. Wear gloves when handling raw beetroot, or wash your hands when ready after. If juice or cooked beetroot stains fabric, rinse with cold water right away and avoid hot water, which sets the stain. Most stains fade with time and washing.

Can I eat beetroot greens?

Yes. Beetroot greens are edible and nutritious, with more calcium and iron than the root itself. Wash them, chop them, and sauté them like spinach or add them to salads. They have a slightly bitter, earthy taste. Use them within a few days of purchase, as they wilt faster than the root.