10 Surprising Facts About Beetroots That Make Them a Summer Superfood
Beetroot – also known simply as beets – is more than just a colorful salad ingredient. In fact, this vibrant root vegetable packs an impressive punch of nutrients, making it a true summer superfood. Whether you’re sipping it as beet juice, blending it into smoothies, or roasting it in salads, beetroots offer a host of benefits that might surprise you. In this post, we uncover 10 fascinating facts about beetroots – from hydration and blood pressure support to unusual traits like turning your urine pink – all backed by science.
Table of Contents
1. Hydrating and Nutrient-Packed
Beetroots are astonishingly hydrating, consisting of about 88% water by weighten.wikipedia.org. This high water content – comparable to that of watermelon – helps quench thirst and keeps you cool in summer. But beets are much more than just a watery vegetable; they’re a nutrient powerhouse. A 100-gram serving of raw beetroot (about ¾ cup sliced) is very low in calories (just 43 kcal) yet loaded with vitamins and mineralsen.wikipedia.orghealthline.com.
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Vitamins & Minerals: 1 cup of cooked beets provides roughly 27% of the Daily Value (DV) of folate, plus significant manganese, copper, and potassiumhealthline.com.
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Fiber: Beets are a fiber-rich vegetable (around 2–3 grams per cup), which aids digestion and keeps you feeling full longerhealthline.com.
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Others: They also supply vitamin C, vitamin B6, and iron (4–7% DV each per cup)healthline.com.
These nutrients are vital for summer health: folate supports energy and heart function, manganese and copper promote metabolism, and potassium helps balance electrolytes. In short, crunching on chilled beetroot (or sipping cold beet juice) both hydrates and nourishes your body during the hot seasonen.wikipedia.orghealthline.com.
2. Nitrate Powerhouse for Heart Health
One of beetroot’s most remarkable secrets is its high nitrate content. These dietary nitrates convert to nitric oxide in the body, a gas that dilates blood vessels, improving circulation and lowering blood pressurehealthline.comfrontiersin.org. In fact, researchers have found that regularly drinking beetroot juice can significantly reduce blood pressure. A 2022 meta-analysis showed that consuming nitrate-rich beetroot juice for 2–8 weeks lowered systolic blood pressure by about 3.5 mmHg on averagefrontiersin.org. Even a drop of just 2 mmHg is linked to major reductions in heart attack and stroke risk, so beets can truly boost cardiovascular health.
Regular beetroots or beet consumption keeps nitric oxide levels elevated, which helps your heart and arteries stay flexiblehealthline.com. Healthline notes, “Beets contain a high concentration of nitrates, which can help lower your blood pressure levels”healthline.com. This makes beetroot a heart-healthy superfood, especially in summer when heat can strain your cardiovascular system. (For quick hypertension relief on a hot day, try a chilled glass of beetroot juice.)
3. Boosts Athletic Performance
Thanks to those nitrates, beetroots are a secret weapon for athletes and fitness enthusiasts. Numerous studies show that drinking beetroot juice or eating beets improves endurance and stamina. The nitrates enhance mitochondrial efficiency and oxygen delivery to muscles, allowing you to exercise longer before fatiguinghealthline.com. For example, cyclists and runners who took beetroot supplements could pedal or run farther and recover faster.
Verywell Fit explains that beet juice “raises nitric oxide levels in your body,” which “can increase blood flow, improve lung function, and strengthen muscle contraction”verywellfit.com. In one trial, athletes who drank beetroot concentrate for a week showed better exercise efficiency and blood flow compared to a placebomedicalnewstoday.com. To maximize this effect, consume beets about 2–3 hours before workouts, as blood nitrate peaks in that windowhealthline.com.
Video Resource: Learn more about beets and performance in this YouTube video on beetroot benefits.
4. Brain and Cognitive Benefits
Beyond the body, beetroot’s nitrates also benefit the brain. By dilating blood vessels, nitrates increase blood flow to the brain, which can improve cognitive function. A recent study found that drinking nitrate-rich beet juice before exercise boosted brain connectivity and oxygen delivery, especially in older adults with hypertensiontimesofindia.indiatimes.com. Participants had improved motor speed and brain “freshness,” suggesting beets may have anti-aging effects on the mind.
Another trial with athletes showed that those taking moderate doses of beet juice scored higher on cognitive tests than placebo groupsmedicalnewstoday.com. In short, adding beetroot to your diet could help with mental clarity, focus, and even mood – a powerful benefit during long summer days.
5. Potent Antioxidants and Anti-Inflammation
Beetroot’s deep red color comes from betalains, a class of antioxidants that have unique anti-inflammatory and detoxifying effects. These compounds neutralize free radicals, protect cells from damage, and may even reduce LDL cholesterolpmc.ncbi.nlm.nih.govhealthline.com. Scientific studies highlight that beetroot betalains “eliminate oxidative stress” and reduce inflammation markers like CRP and TNF-α in the bodypmc.ncbi.nlm.nih.govhealthline.com.
This makes beets a natural anti-inflammatory food – very useful in summer when inflammation can be aggravated by sun exposure or stress. For example, people who consumed beetroot juice daily had lower joint pain in osteoarthritis trialshealthline.com. Beet antioxidants have also shown cancer-fighting properties in lab studies, such as inhibiting tumor cell growth and inducing cancer cell deathmedicalnewstoday.compmc.ncbi.nlm.nih.gov (though more human research is needed).
Furthermore, beets contain vitamins A and C along with polyphenols, which support skin health by promoting collagen and repairing sun-damaged tissue. In summary, whether eaten raw, juiced, or cooked, beets deliver a powerful anti-inflammatory and antioxidant boost pmc.ncbi.nlm.nih.govhealthline.com.
6. Nature’s Bold Red Dye (and Pink Pee!)
The pigments that make beetroot ruby red – mainly betanin (E162) – are so potent that they’re actually used as natural food coloring. Beet extracts are one of the only red dyes approved for food manufacturingpmc.ncbi.nlm.nih.gov, offering a healthier alternative to synthetic dyes. Beyond the kitchen, this means beets can dye fabrics or even color your kitchen tools if you’re not careful.
A surprising quirk: these same pigments can tint your body’s excretions. Many people experience beeturia after eating beets – pink or red urine and stool – which is completely harmlesswebmd.com. This vivid effect is simply a reminder of the intense natural colors in beets. (If the color worries you, keep in mind it’s normal and will disappear once the beets clear your system.) So yes, the humble beetroot is nature’s very own red coloring agent – edible, healthy, and strikingly brightpmc.ncbi.nlm.nih.govwebmd.com.
7. Liver Love: Supports Detoxification
Emerging research suggests beetroot may help protect the liver. A 2023 clinical trial found that drinking beetroot juice (alone or with a Mediterranean diet) significantly reduced fat accumulation in the liver of people with nonalcoholic fatty liver disease (NAFLD)medicalnewstoday.com. Over 12 weeks, participants who consumed beet juice had measurable decreases in hepatic steatosis, indicating improved liver health. The study concluded that beetroot juice “has potential in treatment for NAFLD,” likely due to its antioxidant and anti-inflammatory actionsmedicalnewstoday.com.
This “hepatoprotective” effect means beets help the liver detoxify your body – an important summer superpower as we enjoy barbecues and adult beverages. Betaine in beets is thought to aid in processing fats and reducing liver stress. Including beets in your summer diet (as juice or in salads) could thus support liver function, keep you feeling light, and help you recover from rich meals.
8. Fiber-Rich Digestion Aid
Beetroots are an excellent source of dietary fiber, which promotes smooth digestion and gut health. One cup of beetroot contains around 3–4 grams of fiberhealthline.com, mainly insoluble fiber that adds bulk to stool and accelerates digestion. This helps prevent constipation and keeps you regular – a welcome benefit during summer when changes in routine can cause tummy trouble.
Fiber also feeds the healthy bacteria in your gut and can aid weight management by promoting fullness. Health experts note that fiber “travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools,” helping to prevent digestive issues like IBS and diverticulitishealthline.com. In short, biting into a crisp beet salad or sipping a chilled beet smoothie can keep your digestive system running smoothly through summer.
9. Blood Builder: Iron, Folate, and Energy
Another traditional claim is that beetroot “purifies the blood” or helps with anemia. While beets aren’t a very high source of iron, they do contain a bit of iron and plenty of folate (B9)healthline.com – both essential for red blood cell production. Medical News Today notes that a cup of beet juice provides about 1.4 mg of iron (~8% DV)medicalnewstoday.commedicalnewstoday.com and emphasizes their folate content. For those with mild iron deficiency or fatigue, adding beets to the diet can supplement iron and folate intake.
Beets also improve overall circulation (thanks to nitrates), indirectly supporting “oxygen delivery” via the blood. While severe anemia requires stronger interventions, eating beets can certainly contribute to blood health. The miners’ myth of beets as a “blood tonic” has some truth: their nutrients help form hemoglobin and boost energy levels. Enjoying beets in salads, juices or smoothies can thus help prevent sluggishness and keep your blood (and you) energized on hot daysmedicalnewstoday.comhealthline.com.
10. Natural “Viagra”: Vasodilation and Libido
Finally, beetroot’s nitrate magic has a well-known side effect: it acts as a natural vasodilator. By widening blood vessels, it improves blood flow throughout the body – including to intimate areas. Because of this, beetroots have earned nicknames like “nature’s Viagra.” While the evidence is more theoretical than proven, health experts suggest that boosting nitric oxide can help with erectile functionhealthline.com. In fact, nitric oxide is a common supplement used to treat erectile dysfunction, and beets simply provide a natural source.
One health review notes: “Beet juice is high in nitrates… which your body turns into nitric oxide. Nitric oxide… helps open blood vessels and maintain pressure… when an erection occurs”healthline.com. So, enjoy your roasted beets and smoothies – they may keep more than just you cool this summer!
Video Resource: For a quick demonstration, check out this YouTube video on beetroot superfood recipes.
Conclusion
From their hydrating, nutrient-rich profile to their powerful nitrates and antioxidants, beetroots truly deserve their superfood status. These 10 facts – backed by nutrition science – show that beets benefit heart, brain, liver, digestion, and more, all while adding vibrant color to your plate. This summer, consider adding beetroot into your meals and drinks. Try a chilled beet smoothie, toss roasted beets into salads, or simply enjoy a tall glass of beetroot juice. You’ll not only beat the heat but also reap surprising health rewards.
For more tips on summer eating and wellness, explore our Diet and Nutrition guide and refreshing recipes on our Healthy Meal pageauraactivewell.com. And don’t forget to read our related posts on cucumber hydration and watermelon benefits for more seasonal superfood ideas!
Sources: Peer-reviewed nutrition and health articles confirm these beetroot benefitshealthline.comfrontiersin.orgmedicalnewstoday.comwebmd.comhealthline.com (among others). For readers’ convenience, we’ve cited data and studies throughout. Enjoy your beets safely – and watch out for that pink pee!