Nutrition & Health Benefits of Beetroot
Nutritional Composition
- Betalains: powerful antioxidants with anti‑inflammatory and detox properties.
- Dietary fiber: promotes gut health, digestion, and prevents constipation.
- Folate: crucial during pregnancy, supports fetal neural tube development.
- Nitrates: convert to nitric oxide in body—helps lower blood pressure.
- Minerals: rich in potassium, magnesium, iron, and manganese.
Health Benefits
- ✔ Cardiovascular health: supports blood pressure reduction and circulation.
- ✔ Athletic performance: enhances endurance, delays fatigue.
- ✔ Liver detox: supports liver detoxification.
- ✔ Anti-inflammatory: reduces inflammation.
- ✔ Brain health: improves cognition, may help prevent dementia.
Serving suggestion: 100–150 g, 2–3 times weekly. Eat raw, juice, roast, or stew. Those with kidney issues should limit intake.
Beetroot Growing Guide (Timeline)
1
Variety Selection & Sowing
- Varieties: red, golden, striped beets, etc.
- Sowing time: spring (soil ≥10 °C) or fall 8–10 weeks before frost.
- Depth: 1–2 cm depth, spaced 10–15 cm apart.
2
Soil Preparation
- Soil: loose, well‑draining fertile soil.
- pH: 6.0–7.5 (neutral to slightly acidic).
- Tilling: dig 20–30 cm deep, remove stones and clods.
3
Growth Management
- Thinning: thin seedlings to 10 cm when ~5 cm tall.
- Watering: keep soil evenly moist; avoid drought or waterlogging.
- Mulching: use organic mulch to retain moisture and temperature.
4
Fertilization & Pest Control
- Fertilize: apply base fertilizer before sowing; supplement potassium mid-growth.
- Diseases: leaf spot, root rot—rotate crops and ensure drainage.
- Pests: aphids, flea beetles—use organic controls.
5
Harvest & Storage
- Harvest timing: 7–10 weeks after sowing, when root diameter is 5–8 cm.
- Harvest method: loosen soil gently, pull root to avoid damage.
- Storage: refrigerate (leaf removed) for 2–4 weeks; can also pickle or freeze.
6
Leaf Utilization
- Nutritional value: beet greens are rich in vitamins A, C, K and calcium.
- Usage: cook like spinach—salads or sautés.
- Harvest: pick outer leaves regularly without damaging roots.
Pro tip: Beetroot is technically biennial but usually grown as annual. It matures quickly—great for beginners.
Workflow: choose varieties → prepare soil → sow → manage → protect → harvest & store
Beetroot Growing Tutorial Video
Watch from sowing to harvest and learn practical tips on growing beetroot.
Featured Beetroot Recipes
Explore a variety of delicious beetroot dishes—traditional to modern creative cuisine.
Click on images to view full recipes!
Beetroot Recipe Video Tutorials
Learn how to make beetroot dishes via instructional videos, from traditional to innovative.