high bioavailability of inorganic dietary nitrate is well established; close to 100% absorption following digestion

red beet root

In recent years, there’s been increasing interest in the biological potential of red beetroot (Beta vulgaris rubra) as a health-promoting functional food. Beetroot, rich in nitrate, offers a natural way to boost nitric oxide (NO) levels, potentially aiding in managing hypertension and improving endothelial function. Its betalain pigments demonstrate antioxidant, anti-inflammatory, and chemo-preventive properties, making beetroot a promising therapeutic option for various pathologies linked to oxidative stress and inflammation. This review aims to explore beetroot’s biological activity and assess evidence from studies focusing on its impact on inflammation, oxidative stress, cognition, and endothelial function.

powerful source of health promoting agents

  • endothelial function

  • oxidative stress

  • anti inflammatory

  • cognitive function

Based on current research, beetroot is recognized as a potent source of health-promoting compounds, showing promise in treating various pathological conditions. Its antioxidant, anti-inflammatory, and vascular-protective properties have been well-demonstrated in human and animal studies, making it popular in managing cardiovascular issues and cancer. Human trials indicate beetroot’s ability to lower blood pressure, reduce inflammation, combat oxidative stress, maintain endothelial function, and improve cerebrovascular dynamics. Additionally, numerous studies support beetroot’s effectiveness in enhancing athletic performance.
While the exact mechanisms underlying beetroot’s benefits remain partly unclear, current understanding suggests its cardiovascular, physiological, and metabolic effects stem from nitrate’s conversion to NO, while betalains and other phenolics drive its antioxidant and anti-inflammatory actions. Absorption and bioavailability of these compounds in humans seem efficient, though optimal dosing lacks consensus. Though beetroot and its derivatives may pose health risks in excess, natural beetroot supplements, unlike sodium nitrite salts, appear safe short-term. Broader clinical applications and research on anti-inflammatory and antioxidative aspects remain imperative.

soft honey cookies

These old-fashioned honey cookies have a subtle honey-cinnamon flavor and a tender texture. Only 1/4 cup sugar and 3 tbsp. hony.

Photo: Taste Of Home

Recipe link

how it works

Recent research has compellingly shown that consuming beetroot can have positive effects on health, potentially improving outcomes for conditions like hypertension, atherosclerosis, type 2 diabetes, and dementia. Studies have focused on its ability to reduce blood pressure when taken as a juice supplement or in bread, with its high inorganic nitrate content being a key factor in its impact on the vasculature.

However, nitrate isn’t the sole beneficial component in beetroot for health and disease. It’s rich in phytochemicals like ascorbic acid, carotenoids, phenolic acids, and flavonoids, along with betalains – pigments with antioxidant and anti-inflammatory properties. This has led to interest in beetroot’s potential role against conditions involving oxidative stress and chronic inflammation.


For a food component to be deemed healthful, it must be bioavailable in vivo, meaning its active compounds are absorbed through the gastrointestinal tract and become available in the bloodstream for cellular use. The molecular integrity during digestion is crucial for it to reach circulation and exert beneficial effects, highlighting the importance of well-designed bioavailability studies to confirm any alleged health benefits. Studies have extensively established the high bioavailability of inorganic nitrate, whereas the absorption of betalains, the key bioactives in beetroot, remains less conclusive.

how to

You can buy beet root in many forms, it is a healthy natural food. It is available as juice, powders or supplements.


As a whole food red beets are safe. Diabetics may want to measure effects on blood glucose. To reduce that effect keep as a whole food with intact fiber. Supplements may reduce sugar content, check labels. Juicing may increase sugar content including fructose. Studies indicate beet root supplements have a high safety profile.

If you like natural health tips like the ones above you can learn more in Immune For Life

protect metabolic health

Remember, no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day. Children under two should have zero grams of sugar per day.