Plant-Based Nutrition

Beetroot Powder: The Ultimate Guide

Written by Hannah W.

If you are searching for answers on the benefits of beetroot, you have come to the right place.

If you have never heard of beetroot and now are curious what that is, you have come to the right place.

If you are just browsing the internet and want to learn something, you guessed it-you have come to the right place!

We will dive into all things beetroot to answer your questions and satisfy your curiosity!

What is Beetroot and Beetroot Powder?

What is beetroot? Beets are vegetables that grow, like potatoes, underground. They have stalks and green leaves growing above ground and then a deep purple or reddish taproot.

The taproot is what is more commonly known as the beetroot or beet. While you can eat and use the leaves and stalk of a beet plant, the beetroot is more commonly used.

Beetroot powder is just what it sounds like. It’s a powdered form of the beetroot!

The beetroot has amazing benefits for the body and we are going to explore them further, so prepare yourself because they have a lot to offer.

Beetroot Benefits

beetroot benefits

Beetroot and beetroot powder provide a number of amazing benefits. Today we’ll cover a handful of the best ones!

1. Beetroot is nutritionally dense

Beetroot is loaded with vitamins and minerals, including:

-Vitamin C: Vitamin C boosts the immune system and supports in the fight against illness and disease. It seems like cold and flu season never really end, so including enough Vitamin C should always be a go!

-Vitamin A: This vitamin is needed for healthy skin, immune system support, and for healthy eyes and vision. Our bodies cannot synthesize vitamin A, so we must get this nutrient from our food. Beetroot contains Vitamin A and can help us reach the recommended daily amount.

-Iron : Iron improves cognitive function, circulates oxygen throughout the body, and fights against anemia, which is when the body lacks enough red blood cells. Iron deficiency symptoms include headache, fatigue, dizziness, shortness of breath, and increased heart rate.

-Magnesium: Magnesium regulates different biochemical reactions throughout the body. It facilitates in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Who knew magnesium did so much for the body?

-Folate: Folate is the naturally occurring form of Vitamin B9. It helps make DNA and is needed for cell division. The main symptom for folate deficiency is fatigue. Not having the energy to go throughout your day is the worst. Who wants to feel like they are running on fumes all day? Definitely not me!

-Potassium: The word potassium comes up and the first thing people say is, “Oh bananas have potassium. Eat a banana.” But did you know that beetroots also have potassium? So good news, that means more options for you!

Potassium triggers your heart to pump blood throughout the body. It also helps muscle movement, nerve function, and to filter blood in the kidneys. Don’t limit your options, try beetroot!

-Manganese: Manganese is important for healthy bones and a healthy metabolism. It helps process cholesterol, carbohydrates, and proteins. A healthy metabolism is key to a healthy life. A poor metabolism can affect weight loss, weight gain, energy levels, and contribute to an underactive thyroid.

-Calcium: Calcium helps build and maintain strong bones. It doesn’t matter if you are young or old. Bones can weaken for anyone and, if not dealt with, weak bones are more likely to break. Load bearing and even easy tasks can become very dangerous without the support of strong healthy bones.

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2. Beetroot may lower blood pressure

Beetroot may help lower blood pressure, which is great because high blood pressure can severely increase the risk of stroke and heart attack.

So not to be dramatic or anything, but finding ways to lower high blood pressure can mean the potential difference between life or death! Where does beetroot fit into lowering blood pressure then? Beetroot is high in nitrates.

You may have read or been told to avoid nitrates. It gets a bad reputation because when added to processed meats and used as a preservative, the heat from the curing process can change the substance into unwanted compounds such as nitrosamines. Naturally occurring nitrates in fruits and vegetables are not forming into these dangerous compounds.

We may want nitrates in our bodies because they help produce more nitric oxide, which causes blood vessels to relax and dilate. When this happens, it can lower blood pressure and reduce the risk for more severe complications.

Symptoms of high blood pressure can include shortness of breath and headaches, but oftentimes, high blood pressure doesn’t demonstrate any symptoms.

Being proactive about your health and blood pressure can be done by incorporating beetroot into the diet.

3. Beetroot may improve liver function

beetroot benefits

Fun fact for the day, the liver is the largest internal organ in the human body! The liver also has an important role to play in the health of a person. Understanding this can help us understand how beetroot can help the liver.

Have you ever considered how your body utilizes the nutrients it needs from ingested food? The liver converts these nutrients from the food we eat and turns them into substances that can be used throughout the body.

The liver also secretes bile and digestive fluid; two things essential to digest food and maintain a healthy digestive tract. Another important function the liver plays is detoxifying the body. It can take harmful substances and neutralize them. Pretty impressive!

With such an important role that the liver plays in our body, it’s clear we need to keep it in excellent condition. It’s thought that beetroot and beetroot powder improves liver function.

Beetroot contains a special amino acid called betaine. Betaine helps remove fat buildup in the liver. Some fat in the liver is ok, but too much of it can cause serious side effects such as fatigue, abdominal pain, muscle weakness, and confusion.

Eating beetroots are a great choice for maintaining proper liver function.

4. Beetroot may aid in weight loss

beetroot benefits

Let’s talk a little about weight loss and how beetroot and beetroot powder can help you reach your goals.

Beetroot can help keep weight loss goals on track because it is high in fiber and contains no fat. Fiber keeps the digestive tract moving along so you can get the nutrients you need while ridding the body of waste. Fiber will also keep you fuller longer, meaning your cravings will be easier to control! Let’s not let our hangry side dictate what we eat, yeah?

Magnesium from beetroot is also beneficial for weight loss. In one study, it was discovered that increasing magnesium in one’s diet may improve control over insulin and glucose levels.

Higher glucose levels can trigger fat storage, so higher amounts of magnesium may help the body gain control and use the energy instead of storing it as fat.

Beetroot Side Effects

Let me just add one word of caution. Beetroot is dark purple or red and this pigmentation, in some cases, can turn one’s urine anywhere from pinkish to red. It’s called Beeturia.

If this happens, don’t panic! It’s probably the beetroot and it’s completely harmless. If you know this now, it will be less alarming the next time you run to the restroom after eating beetroot.

Ways to eat Beetroot

Ways to eat beetroot

As mentioned earlier, beetroot is the taproot portion of the beet plant. While you can eat the stalk and leaves of the plant, many of the nutrients come from the beetroot portion.

Beetroot can be eaten in a few forms, but the two most popular are eating it in a plant and powder form. Beetroot powder is usually more concentrated and can provide more nutritional benefits in a smaller serving than in the plant form.

The powder can be turned into a juice (just add water or some form of liquid), be incorporated into recipes, and added into shakes. It’s fun to try different things, so don’t be afraid to experiment and find what works for you!


Beetroot and beetroot powder have powerful benefits for the body. From improved liver function, to lowering blood pressure, to weight loss, it can improve one’s health both mind and body!

So if you are still considering including it in you diet, try it! You may be surprised how much you love it.

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