Beetroot Nutrition - Information, recipes and top tips

Our beetroot nutrition page offers a more detailed look at the nutritional value and corresponding health benefits of eating beetroot, along with top tips, interesting snippets, and our favourite recipes that feature beetroot.

Our printable beetroot nutrition vegetable chart makes a great at a glance guide. Stick it in a notebook, or to the front of the fridge - it might inspire you when you look inside and don't know what to do with what's lurking in your vegetable drawer!

If you are looking for some printables to help your child recognise their veggies, we've created a nice collection of beetroot themed vegetable worksheets.

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There are a number of varieties of beetroot ranging from white to golden to the red and white concentric rings of the chioggia. Most of us are more familiar with the standard deep red variety however.

Beetroot Nutrition - Nutritional Information

beetroot nutrition vegetable chart healthy food chart from

Beetroot is a good source of Vitamin C, iron and magnesium.

It is a very good source of fibre, copper, folate, potassium and manganese.

Beetroot also provides some B6.

Beetroot nutrition - Health Benefits of Eating Beetroot

  • Beetroot is excellent for heart health - it has been proven to reduce blood pressure thereby reducing the risk for heart attacks and strokes. Just 100g of cooked beetroot a day can sizeably reduce blood pressure - although personally I don't think it is a good idea to eat a lot of the same food every day, but you would need to do your own research on that.
  • Beetroot has been shown to be an excellent support to phase 2 detoxification - this is a process whereby the body attaches toxins to certain molecular compounds which then allows the toxins to be excreted from the body.
  • Beetroot is thought to help slow the progression of some forms of dementia.
  • Beetroot is another good anti inflammatory food, and has been shown to reduce the risk for several types of cancer including colon, stomach, lung, testicular, breast, prostate and nerve.
  • Beetroot can help to reduce the risk of osteoporosis.
  • Studies have shown that the nitrates in beetroot help to improve stamina and muscle performance.
  • Beetroot reduces oxygen uptake which researchers believe could be of significant interest to people suffering from cardiovascular, metabolic or respiratory disease.

There is some evidence to suggest that excessive consumption of beetroot juice can cause susceptible people to develop kidney stones, this is due to the oxelates in beetroot. As with everything, do your own research, consult a doctor and ultimately take responsibility for your own health.

When to Buy Beetroot

The commercial season for Beetroot in the UK is July to October, however many home gardeners manage to produce a year round crop.

How to Keep and Store Beetroot

Beetroot is quite a delicate vegetable that requires careful handling and storage as it bruises very easily.

Keep the roots, with about 2 inches of the stems, in an air tight bag in the fridge and they should be good for up to 3 weeks.

The leaves will keep in the fridge in an air tight bag for about 4 days.

Fresh beetroot does not freeze well, but cooked works fine. We cook and grate ours, then weigh out the amount needed for chocolate beetroot cake into freezer bags, and freeze until needed.  

Growing Your Own

Beetroot is an nice easy vegetable to grow at home. You can even grow it in hanging baskets - why not create your own Hanging Garden of Babylon?

Beetroot is grown from seed and there is a nice selection of varieties available that you generally won't find in the shops, so give the more unusual specimens a try.

Beetroot is quick to grow, going from planting the seed to harvesting the root in 50 - 70 days, and if you plant seeds every 20 days or so you can have a steady supply from July through to October, or year round with the right climate.

survival seed vault

Interesting Beetroot Vegetable Facts

  • Beetroot has been around for a very long time - it was to be found growing in the Hanging Gardens of Babylon according to a nearly 3000 year text.
  • Beetroot was offered to the god Apollo at his temple in Delphi. It was said to be worth its weight in silver.
  • Beetroot contains trytophan which is the feel good chemical that is also found in chocolate! (Have to say I'd sooner have the chocolate!)
  • Beetroot was used as an aphrodisiac in ancient times, scientists have since discovered that one of its chemical compounds does indeed have an effect on the human libido!
  • Beetroot can turn your wee red! 

Beetroot Nutrition - Beetroot Recipes

We have a couple of beetroot recipes - we're learning to love it, but the fact that it tastes like mud really does put us off! Our favourite beetroot recipe though is chocolate beetroot cake, you just can't go wrong when chocolate is involved. Give it a whirl and see what you think. Click on the picture to take you to the recipe.

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