Beetroot (Beta vulgaris) is the taproot portion of the beet plant, which belongs to the Amaranthaceae family. Believed to have originated from the Mediterranean region, beets were first cultivated by the ancient Romans. Today, beetroot is grown across many parts of the world, including Europe, North America, and Australia.
In Australia, beetroot is cultivated in several regions, with major growing areas found in Victoria, Tasmania, and parts of Queensland. It is available year-round, though the main season is from late summer through winter.
Health Benefits of Beetroot
Beetroot is highly regarded as a nutritional powerhouse packed with essential vitamins, minerals, and plant compounds. It is especially rich in folate (vitamin B9), manganese, potassium, iron, and vitamin C. It also contains nitrates, which are naturally occurring compounds shown to have beneficial effects on cardiovascular health.
Key benefits include:
Supports heart health: Dietary nitrates found in beetroot help relax and dilate blood vessels, which can lower blood pressure and improve blood flow.
Boosts athletic performance: The nitrates in beetroot may also enhance endurance and stamina by improving the efficiency of mitochondria, the energy-producing components of cells.
Promotes liver health: Beetroot contains betaine, which supports liver function and detoxification processes.
Rich in antioxidants: Beetroot pigments called betalains have strong antioxidant and anti-inflammatory properties, which may help reduce oxidative stress in the body.
High in fibre: Helps support digestion, promote feelings of fullness, and maintain healthy bowel function.
A single 100g serving of cooked beetroot provides:
Around 2.8g of dietary fibre
20% of the RDI for folate
10% of the RDI for manganese
Naturally low in fat and only about 40 calories
Eating Beetroot
Beetroot can be eaten raw, cooked, pickled, or juiced — and its earthy flavour pairs beautifully with many ingredients.
Ideas for enjoying beetroot:
Roast beetroot wedges with olive oil and herbs as a side dish
Add grated raw beetroot to salads or slaws for colour and crunch
Blend roasted beetroot into hummus for a vibrant dip
Stir beetroot into risottos or pasta dishes for a pop of colour and nutrients
Make a beetroot smoothie with berries, banana, and yoghurt
- No hamburger should be without beetroot
Don’t discard the leaves!
Beetroot leaves are entirely edible and packed with nutrients — they’re rich in vitamins A, C, and K, as well as iron, calcium, and magnesium. They have a mild, slightly earthy flavour and are delicious raw in salads or lightly sautéed like spinach. Keeping the leaves means you get double the nutrition from a single vegetable.
Selecting & storing tips:
Choose firm, smooth beetroots with vibrant, fresh-looking leaves if attached (the leaves are also edible and full of nutrients).
Store whole beetroots in the crisper drawer of the fridge for up to 2–3 weeks.
Cut off the leaves (leaving about 2–3 cm of stalk) before storing to prevent the bulbs from drying out.
Beetroot leaves can be stored separately and used like spinach — sautéed or tossed in salads.
Important
Beetroot is generally safe and healthy, but a few things to note:
It can cause beeturia (red or pink urine) in some people — this is harmless.
Due to its natural oxalate content, people prone to kidney stones may wish to moderate their intake.
As beetroot can lower blood pressure, those on blood pressure medications should check with their doctor before consuming beetroot juice in large amounts.