Other Names:
Beta vulgaris, beet (US)
Nutrition:
Beetroot is naturally low in fat and provides carbohydrate, fibre, folate, potassium, manganese and vitamin C. It is also rich in naturally occurring plant compounds, including betalains, which give red beetroot its distinctive colour, and dietary nitrates, which are linked to nitric oxide production in the body.
A typical 100g serving of raw beetroot contains roughly 43 kcal, making it a relatively low-calorie root vegetable. Its carbohydrate content is mainly from natural sugars and fibre, while its micronutrient profile makes it a useful addition to a varied diet.
Health Benefits:
Beetroot is best known for its natural nitrate content. In the body, dietary nitrate can be converted into nitric oxide, a molecule involved in blood vessel relaxation and blood flow. The British Heart Foundation has found early research that nitrates found naturally in beetroot can help keep blood pressure in check, although beetroot should be viewed as part of an overall healthy diet rather than a standalone solution.
Beetroot juice has also been studied in relation to exercise performance. Research reviews suggest that beetroot juice supplementation may support aerobic performance in some circumstances, partly by reducing the oxygen cost of exercise. The effect may vary depending on the person, dose, training status and type of activity.
Its betalain pigments are another point of interest. These compounds contribute to beetroot’s deep colour and are often discussed for their antioxidant properties. As with most plant compounds, the practical benefit comes from regular inclusion within a balanced diet rich in fruit, vegetables, wholegrains and other nutrient-dense foods.
Typical Uses:
Beetroot is widely used in food, drinks and supplement formats. In everyday cooking, it is commonly roasted, boiled, pickled, grated into salads, juiced or blended into smoothies or used in soups such as borscht. Its earthy, slightly sweet flavour pairs well with citrus, apple, goat’s cheese, lentils, walnuts, ginger and leafy greens.
For those looking to support performance from multiple angles, our Nitric Oxide Booster combines Betalyn® Sport beetroot extract with L-Citrulline, L-Arginine, vitamin B12 and folate. With beetroot extract standardised to 8% nitrates, this formula is designed to support nitric oxide production, oxygen transport and energy levels during training and exercise.
Sources:
British Heart Foundation: Can beetroot juice lower blood pressure?
