Beetroots: Benefits for blood flow, heart health and exercise performance

Health benefits of beetroot

In human studies, beetroot intake was linked to:

•  Heart health, including lower blood pressure and healthier blood vessels. (PMID: 34119659)
• Sports performance: Athletes who had beetroot juice 2 to 3 hours before a workout performed better, showing improved endurance and finishing their runs or cycles faster. (PMID: 28067808)

Key nutrients

• Nitrate – which the body converts to nitric oxide. It helps blood vessels expand, increasing blood flow and oxygen delivery to muscles and different organs.
• Betalains – plant pigments that give beetroot its vibrant colour and offer strong antioxidant and anti-inflammatory properties.
• Fibre – about 3g per 100 grams.
• Vitamins and minerals – such as vitamin C, potassium and manganese.

Nitrates in meat vs vegetables: what’s the difference?

Nitrate is an approved food additive in some animal-based food products. But unlike nitrates in plants like beetroots, spinach and lettuce, those added to processed meats (bacon, ham, sausages) are linked to a higher risk of certain cancers.

• In processed meats, nitrate additives can react with compounds in red meat (amines and amides) to form N-nitroso compounds (NOCs), which are known to be carcinogenic.
• In plants, nitrates naturally accumulate alongside vitamins and polyphenols that may block NOC formation. Instead, plant nitrates form nitric oxide, which has cardiovascular benefits.

How much beetroot for health and exercise benefits?

A portion of beetroot (80g) is about 7 slices or 3 small beets. For sports performance, drinking 70 mL of beetroot juice or eating 1 to 2 portions (~300 mg of nitrates) 2 to 3 hours before a workout showed benefits. 

Whole vs juice

We recommend going for whole beetroot instead of juice because it keeps the fibre and prevents going over the daily limit for nitrates. For a pre-workout snack, try adding whole beet to your smoothies.

3 tips for enjoying beetroot

• Choose fresh over vacuum-packed, especially from late spring to autumn when they’re sweetest and most tender. Try different varieties like golden or candied beetroot.

• Don’t throw away the leaves. They’re edible and can be cooked like spinach.

• Roast, steam or eat raw instead of boiling, as boiling can reduce the betalain content by up to 50%. Roasting with olive oil, spices and other vegetables makes a delicious side dish or a great addition to salads with leafy greens, lentils, smoked fish or goat’s cheese and balsamic dressing.