Superfood Series: Beetroot Health Benefits

With its unmistakable purplish red, beetroot is a common salad ingredient and in more recent times has been embraced for its juice. Aside from its eye-catching color and unusual taste this unmistakeable vegetable is also standout in terms of its nutritional and health benefits, as well as its properties that can help boost stamina and endurance when exercising or training. 

What Is Beetroot?

A popular and versatile vegetable, you can find beetroots for sale in most grocery stores, where they may be in raw form as a leafy vegetable with a large purple root but are more likely to be dark red slices in cans. They are the taproots of beet plants. A taproot is a large root in a plant from which other roots spring. Other well-known taproots are carrots and turnips. Beetroots are known by other names, including beets, garden beet, and red beet.

In addition to food and cuisine, they have also been used medicinally and in other ways for thousands of years. Beetroot crops were grown by the Sumerians, Egyptians, Greeks, and other peoples of antiquity, even people of Neolithic times (5000 BC and earlier) made use of them in one form or another.

Beetroot Biochemical & Nutritional Profile

In terms of macronutrients, beetroot is a good vegetable source of both protein and carbohydrate. A cup of cooked beetroot slices has about 0.1 ounce of protein and 0.6 ounces of fibrous carbohydrate. This provides approximately 6% of the recommended daily average requirement of protein and 8% of carbohydrates. Beetroot contains no fat.

What about micronutrients?

One cup of beetroot is rich in vitamins B9 and C and the minerals manganese, copper, potassium, magnesium, phosphorus, and iron.

Learn More: Natural Alkaline Minerals: Health Benefits Of Phosphate, Bicarbonate & Essential Minerals

As well as these, beetroot has other valuable nutrients for us called phytonutrients. These are antioxidant and anti-inflammatory and very good for us.

All in all, beetroot is a highly nutritious superfood that makes a tasty and healthy addition to not just plant-based diets!

Learn MorePlant-Based Nutrition: Key Foods & Dietary Tips For Health & Wellness

Alkaline Superfood Beetroot Infographic

Beetroot Is An Alkaline Superfood

Thanks to its multitude of micronutrients and beneficial health properties, beetroot can definitely be considered a superfood. Superfoods are foods that are loaded with minerals and vitamins for the body to provide the best health and energy. In addition, most superfoods including beetroot are alkaline. Eating alkaline foods can help the body to maintain pH balance. If the body becomes too acid then over time this can can lead to issues ranging from fatigue to chronic health problems. 

Learn More: Alkaline Versus Acidic: What is the difference & effect on your body?

Thanks to its high water content, about 88%, beetroot can also help to hydrate your body - try juicing it on its own or adding it as an ingredient to a fruit or green smoothie.

Learn More: 6 Alkaline Superfoods That Boost Hydration

With loads of vitamin C & B9, beetroot can also help strengthen immunity. Also, beetroots have good fibre, which promotes the increase of good gut bacteria. Healthy bacteria in the digestive system fights disease and helps the immune system.

Learn More: 5 Alkaline Superfoods & Herbs That Boost Your Immune System

Traditional & Medicinal Uses

In ancient times, beetroot was offered by at least one people to the sun god Apollo.

During its early use, it was used medicinally in several ways. It was used for the binding of wounds, as a laxative, and as a cure for fever.

It had other uses, often as a food colour. Its bright red colour has been used with tomato juice, sauces, jams, desserts, and even wine.

It has long been eaten with every part being consumed, not just the taproot.

It is used in all sorts of salads, sauces, and soups. A very popular soup is borscht, which originates from the Ukraine. In Poland, there is a salad called ćwikła, which is a delicious mixture of beetroot with horseradish. In Pennsylvania, people of Dutch descent have a dish called pickled beet egg.

Nowadays, it is generally recognised that beetroot is very valuable as an aid to good health; read on for more about this.

Key Health Benefits Of Beetroots

Beetroot is a good source of plant-based protein, essential for building muscles and bones.

It also contains fibrous carbohydrates. Carbohydrate is the macronutrient that provides energy. The fact that beetroot is fibrous means that it provides fibre, which is essential for good digestion.

We also mentioned the high quantities of vitamins B9 (folate) and C in beetroots.

Vitamin B9 plays an important role in DNA synthesis and the metabolism of amino acids. Some of the benefits of B9 include the prevention of birth defects, premature aging, and heart attacks, as well as assisting the body to produce more red blood cells. Also, this vitamin assists in combating depression, helps to build muscles, fights free radicals, and even improve fertility.  

Vitamin C is also very important for many reasons. This value has been recognised for a long time, with sailors in the days of sailing ships using limes to help fight scurvy, a major problem for them before this addition to their diet. Since those early days, it has been found that vitamin C assists in the biosynthesis of collagen and some neurotransmitters. It is also involved in the metabolism of protein, so important for the building of muscles. It is an important antioxidant and has been shown to help regenerate other antioxidants inside the body. Research indicates its antioxidant activity helps fight the damage caused by free radicals so can help to prevent the development of cancer and other serious health problems.

With such a variety of useful nutrients, beetroots offer many other health benefits, including:

  • Anti-inflammatory properties: beetroots contain vitamins and other chemicals that reduce inflammation, which is a major cause of all sorts of health problems, including heart disease.
  • Lower blood pressure: As well as being full of vitamins B9 and C, so beneficial to heart health, beetroots are a rich source of natural nitrates. The nitrates in beetroots release nitric oxide, which widens and relaxes blood vessels.
  • Digestion: The fibre mentioned before actually improves digestion and as a consequence, the danger of being constipated is reduced.
  • Slow premature aging: This results from their antioxidants, such as vitamin B9.
  • Promote skin health: Beetroots are rich in vitamin C, which greatly helps collagen, so important for skin elasticity.
  • Liver function: Beetroots help correct liver malfunctions and stimulate liver detoxification.
  • Brain health: One study has shown that the drinking of beetroot juice enhances blood flow and helps cognition.
  • Libido: the aphrodisiac properties of the beetroot have been recognised since Ancient Rome. Why does it have this wonderful, intriguing property? Beetroot has boron and this plays a part in the manufacture of sex hormones. Other explanations have been offered.

There are other benefits, including properties that are particularly beneficial for athletes and sports people...

Beetroot Boosts Exercise & Sports Performance

If you practice exercise and sports, then chances are, you're always looking for ways to enhance results, improve performance and boost physical endurance. Beetroot provides some amazing and surprising benefits both pre and post training.

Beetroots help stamina. A number of studies throughout the world have discovered that beetroot makes muscles have greater fuel efficiency, and this enhances stamina.

How does this effect occur?

Beetroot enhances the oxygen-carrying ability of the blood. It reduces the quantity of oxygen for optimum performance. Another way of saying this is that beetroot consumption reduces exercise oxygen cost.

The explanation for this is quite scientific and is related to the nitrates that beetroots possess, which through chemical reactions release nitric oxide, so increasing blood flow by causing the width of blood vessels to increase, and this helps the delivery of oxygen.

Another possibility is that beetroots could lower the use by muscles of the body’s chief energy source called adenosine triphosphate, this is being investigated scientifically.

Learn MoreTop Natural Ways To Boost Physical Endurance, Stamina & Peak Performance

As mentioned before, beetroots are also hydrating and provide protein making them a great plant-based food to help with muscle growth and recovery.

Superfood Beetroot Benefits for Health, Exercise & Sports. Key Natural Ingredient in Phenoh PERFORM for Endurance

Beetroot In Phenoh PERFORM for Endurance

From the beginning, Phenoh's philosophy has been to create the highest quality nutrition supplements for better hydration using real natural ingredients with no bad stuff like sugar and acids. For exercise and sports, it's also essential to provide enough electrolytes, vitamins and minerals to make a meaningful difference, plus we also add specific superfood ingredients to help support health and boost performance.

After extensive research examining the biology of top performers we created our unique PERFORM Endurance SuperBooster, a special formulation specifically for athletes and sportspeople.

In addition to beetroot which serves to improve blood flow and increase performance, PERFORM for Endurance also contains these other endurance-boosting superfoods and ingredients:


Thanks to its incredible nutritional profile and natural carbohydrates, honey helps to boost energy before and during exercise.

Purple Sweet Potato

Purple sweet potatoes have a chemical called anthocyanins, which give it its distinctive purple colour. Research has shown these help promote endurance when exercising as well as being beneficial for inflammation of sore muscles and joints.

Rhodiola Rosea

Studies have shown that this flowering plant positively affects cortisol levels, improves endurance and physical capacity.

Himalayan Pink Salt

For hydration, balance of pH levels and its 84 trace elements that your body needs in order to function optimally. 

Learn MoreHealth Benefits of Himalayan Pink Salt & Why To Add It To Your Diet

Phenoh PERFORM for Endurance - The Next Generation of Sports Hydration with Superfoods Beetroot, Berries & Honey

Phenoh PERFORM - The Next Generation of Sports Hydration

  • 6 Electrolytes – 3,000mg Electrolytes, 10X that of traditional sports drinks, with an incredible 1,450mg Potassium, 30% DV.
  • Perfect pH Rapid Hydration System – Rapidly hydrate with our exclusive, science-backed nutrient delivery system for quick delivery of ergogenic nutrients while maintaining essential pH balance.
  • Antioxidant Support – Immunity boost with 2X daily value of Vitamin C and Vitamin D + Zinc.
  • Convenient – The world's most powerful ingredients in small, easy-open, travel friendly single serve packets. Use daily.
  • Refreshing Neutral Taste – Acid-free, sugar-free Blueberry flavor sweetened with our premium, 0-calorie organic monk fruit extract.

Add one packet of Phenoh PERFORM Endurance SuperBooster to 20oz ice cold H20. Shake well and often as Superfood ingredients may settle. Best if mixed in a shaker bottle, water bottle, blender, or any cup using a frother.

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