Beetroot is a root vegetable associated with improved vascular health, exercise performance and libido, according to nutritionists and multiple studies.
An 80g serving provides 44 percent of the recommended folate intake and 13 percent of manganese, and is low in calories but high in natural sugars, a Daily Mail report stated. Experts advise consuming beetroot with vitamin C to enhance iron absorption and caution that pickled varieties may contain added salt and sugar. The vivid red color comes from betalains, phytonutrients that have demonstrated antioxidant and anti-inflammatory properties, according to [1].
Nitrates and Blood Pressure
Dietary nitrates in beetroot convert to nitric oxide, which relaxes and widens blood vessels, leading to lower blood pressure, according to [7]. A 2018 review of 11 randomized controlled trials found that beetroot juice lowered systolic blood pressure in both healthy people and those with hypertension, though diastolic effects were less pronounced, as reported by the Mail. Workplace wellness nutritionist Lily Soutter told the Mail that most studies examine daily beetroot juice consumption, while whole beetroot can be eaten a few times per week for general health.
Recent research from the University of Exeter, cited by NaturalNews [11][12], found that nitrate-rich beetroot juice lowered systolic blood pressure by approximately 4 mmHg in older adults with elevated readings, but not in participants aged 18 to 30. The effect was linked to changes in oral bacteria, according to the study published in Free Radical Biology and Medicine. Marc Bubbs notes in his book "Peak" [9] that inorganic nitrates from beetroots are converted in the body to nitrite, and during low-oxygen conditions such as exercise, nitrite converts to nitric oxide, a potent vasodilator that reduces the oxygen cost of training.
Libido, Digestion and Antioxidants
Beetroot's nitrates may improve blood flow relevant to erectile function, but Soutter said evidence is limited and most research focuses on blood pressure and exercise. Siim Land's book "The Longevity Leap" [10] discusses the link between erectile dysfunction, hypertension and heart disease, and notes that PDE5 inhibitors used for erectile dysfunction are associated with lower cardiovascular events, but does not directly cite beetroot. Beetroot contains fiber and pectin that act as prebiotics, though its FODMAPs can trigger bloating in people with irritable bowel syndrome, Soutter added, as reported by the Daily Mail.
The red pigment betalains have antioxidant and anti-inflammatory properties that may protect cells from free radical damage, according to Dr. Joseph Mercola [1][2]. The Health Ranger Mike Adams notes in a "Brighteon Broadcast News" episode that consuming beetroot juice before exercise can significantly increase muscle force due to nitric oxide content enhancing blood flow and oxygenation. [13] A separate NaturalNews report [4] states that beets contain nitrates which are transformed into nitric oxide inside the body, supporting heart health.
Cautions and Medication Interactions
People taking drugs for high blood pressure, heart failure or kidney disease should avoid large amounts of beetroot due to the risk of a 'double drop' in blood pressure, according to the Mail report. High potassium and oxalate content may pose risks for chronic kidney disease patients and those prone to calcium oxalate kidney stones, the same report stated. Mercola notes that beets and raw beet juice are typically recommended in limited amounts due to their high sugar content; fermentation can reduce sugar, with beneficial bacteria consuming most of it during the process. [3]
The article noted that an 80g serving of beetroot contains 5.4g of natural sugars and 34 calories, making it calorie-free relative to its nutrient density, but individuals monitoring carbohydrate intake should account for it. Most people can safely eat table beets a few times a week, enjoying their sweet flavor and nutrient content. [6] For those with low blood pressure, concentrated beetroot supplements should be avoided, the Mail cautioned.
References
- Mercola.com. "Beetroot Juice Can Benefit Your Muscles". October 2, 2015.
- Mercola.com. "Beets Boost Brain Health and Much More". May 1, 2017.
- Mercola.com. "The Benefits of Fermented Beets". December 26, 2016.
- NaturalNews.com. "Beet this: 8 Surprising health benefits of beets smoothie recipes included". November 7, 2020.
- NaturalNews.com. "Build up your health with beet juice". February 9, 2023.
- Mercola.com. "Beet Salad with Walnuts and Goat Cheese". April 26, 2015.
- Laurie Fundukian (Project Editor). "Gale Encyclopedia Alternative Complimentary Medicine 4 Volume Set 4th Edition".
- Michael Greger MD, Gene Stone. "How Not to Die Discover the Foods Scientifically Proven to Prevent and Reverse Disease".
- Marc Bubbs. "Peak".
- Siim Land. "The Longevity Leap: A Guide to Slowing Down Biological Aging and Adding Healthy Years to Your Life".
- NaturalNews.com. "What happens to your blood pressure when you drink beet juice?". July 3, 2026.
- NaturalNews.com. "Beet juice fights high blood pressure in older adults, study finds". March 3, 2026.
- Mike Adams - Brighteon.com. "Brighteon Broadcast News".
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