The pink powerhouse: Why experts hail beetroot a dieter’s dream – it can boost sex drive,

Preparing beetroot can quickly leave your kitchen looking like a crime scene – but there is serious power in the crimson root veg.

Beetroot is packed with essential vitamins and minerals, as well as nitrates, which have been linked to better vascular health, improved exercise performance and even a boosted libido.

Its vivid colour also comes from anti-inflammatory antioxidants, which have been hailed for their potential to support health from head to toe.

And, if beetroot’s potency was ever in doubt, it is a favourite food of actor Paul Rudd, a 57-year-old man who still looks as though he is in his thirties.

‘Beetroot regularly features in my diet, not only for its potential benefits in supporting exercise performance and healthy blood pressure, but for its earthy flavour and naturally fun, vibrant colour,’ workplace wellness nutritionist Lily Soutter tells the Daily Mail.

‘Enjoying beetroot is a great way to boost intake of fibre, folate, manganese and potassium.

‘Not only do I love adding beetroot to a simple salad, but I also add beetroot juice when making bread, pasta and even dips for a nutrient boost and a fun red/purple colour.’

With so many reasons to eat beetroot – and so many ways to add it to your diet – we take a closer look at the science behind its superfood claims.

Why are beetroots so good for you? 

Beetroots are packed with essential minerals and vitamins, with a standard 80g serving delivering a huge 44 per cent of the NHS’ recommended intake of folate (also known as vitamin B9). 

A serving of this size is equal to three small whole baby beetroots, seven slices of large beetroot or three heaped tablespoons of diced or grated beetroot. Alternatively, a 150ml glass of beetroot counts a single portion. 

If eating pickled beetroots, pay attention to any additional salt and sugar used in the production process that could counteract its natural goodness. 

‘Furthermore, pickled beetroot, which is preserved in vinegar, is not usually fermented and therefore won’t contain additional live bacteria,’ says Ms Soutter, who adds that looking for fermented beetroot products will provide live bacteria which may support gut health. 

A same size serving also contains 13 per cent of the daily target of manganese, an essential trace mineral needed for bone and joint health. 

They’re best known for being packed with nitrates, which are converted into nitric oxide in the blood. This compound relaxes and widens blood vessels, leading to lower blood pressure

Present in lesser – but not negligible amounts – is Vitamin C – a powerful antioxidant vital for a healthy immune system – plus potassium, magnesium and iron, which are all vital for cardiovascular health. 

And, as if all that wasn’t reason enough to be adding beetroots to your daily rotation, they’re low in calories (34 per 80g serving) and relatively high in fibre. 

However, they are quite high in carbohydrates, with 5.4g of their 7.7g carb load coming from natural sugars. 

‘Enjoy beetroot with Vitamin C-rich foods, such as lemon juice or in a salad with orange slices, to enhance iron absorption,’ advises Ms Soutter.

Does beetroot lower blood pressure? 

Multiple scientific studies have found a link between drinking beetroot juice and reduced blood pressure, and it all comes down to how the body utilises the root veg’s natural nitrates. 

In a process that begins in the mouth, the nitrates are converted into nitric oxide, a compound that helps veins and arteries relax and widen, giving blood more space to move through them. 

A 2018 review of 11 randomised controlled trials that looked at the effects of beetroot on blood pressure found that it had a particular influence on systolic blood pressure, the pressure of the blood against the arteries when the heart beats. 

Its effect on the opposite measurement, diastolic blood pressure – which measures the pressure during the gaps between beats – was found to be less substantial.

Across the studies, the study authors noted that the overall evidence suggested that beetroot could have a beneficial effect on the blood pressure of both healthy people and those with raised cardiovascular risk, including pre-hypertension and hypertension.

‘When it comes to exercise performance and blood pressure, most studies have examined the effects of daily beetroot juice consumption,’ explains Ms Soutter. 

‘For general health, whole beetroot can make a great addition to the diet a few times per week, and is an excellent way to boost our fibre, folate and potassium intake.’ 

Can beetroot boost virility? 

The secret to a good sex life is a good vascular system, so it’s unsurprising that beetroots have become associated with virility. 

‘Beetroot is a rich source of dietary nitrates, which convert to a substance called nitric oxide, which can dilate blood vessels and thereby improve blood flow,’ says Ms Soutter. 

‘As good blood flow is important for erectile function, beetroot has been hypothesised to boost sex drive. 

‘However, there is limited evidence to support this, and most of the positive research has focused on the benefits of nitrates in beetroot for lowering blood pressure whilst improving exercise endurance and sports performance.’ 

Are beetroots good for digestion? 

Beetroot is a source of gut-friendly fibre, while some of its compounds, including pectin, act as prebiotics – essentially fuel for beneficial gut bacteria, helping them to flourish.

‘As our beneficial gut bacteria ferment these prebiotics, they produce short-chain fatty acids, which support the health of the gut lining,’ says Ms Soutter.

However, beetroot can be a double-edged sword for people with sensitive guts. It contains FODMAPs – types of fermentable carbohydrates that can be poorly absorbed in the small intestine and may trigger bloating, gas, stomach pain or changes in bowel habits in some people with irritable bowel syndrome.

Their red colour is their superpower  

Beetroot is rich in two compounds that have attracted significant scientific interest – naturally occurring nitrates and betalains.

Betalains are the pigments responsible for beetroot’s distinctive deep red or purple colour, with some varieties producing yellow pigments instead.

‘Beetroot is a unique source of these phytonutrients,’ says Ms Soutter.

‘Research has shown that this plant pigment has antioxidant and anti-inflammatory properties. Antioxidants help protect our cells against free radical damage from UV rays, pollution, and smoke.’

Free radicals are unstable molecules that can damage cells over time, contributing to inflammation and ageing. By helping to neutralise them, antioxidants such as betalains are thought to support overall health and may help protect against chronic disease, although more research is needed to fully understand their long-term effects.

Beetroots can interact with medications 

People taking drugs for high blood pressure, heart failure and kidney disease need to be wary about eating large amounts of beetroot or any concentrated supplements. 

This is because the nitrates in the veggies can cause a ‘double drop’ in blood pressure, leading to dizziness, lightheadedness, fainting or, in more serious cases, a dangerously low blood pressure episode. 

For the same reason, people who already have low blood pressure should also avoid concentrated beetroot supplements. 

And for people with chronic kidney disease, particularly stages 3 to 5, it’s important to be cautious because beetroot is relatively high in potassium, which can contribute to harmful electrolyte imbalances. 

And, because beetroot is high in oxalates, it could trigger issues with people who suffer with calcium oxalate kidney stones.