Beetroot

Overview

Beetroot provides dietary nitrates and betalain pigments with interest for vascular and antioxidant biology [1]. Folate and minerals accompany a moderate plant-protein fraction in whole beetroot preparations [2].

Within the BRAIN Diet framework, beetroot fits nitrate-rich vegetable patterns supporting vascular function context; lysine-limited plant protein pairs with legumes or grains for amino-acid balance [2].

Key Nutritional Highlights

• Dietary nitrate source supporting nitric-oxide-related vascular biology (mechanistic dietary context) [1].
• Betalain pigments contribute antioxidant interest within vegetable polyphenol intake.
• Lysine-limited plant protein (~7 g per 100 g in some products); pair with legumes [2].
• Raw or lightly cooked preparations retain more nitrate than prolonged high-heat processing.

Food Context

Preparation

• Raw or lightly cooked preserves nitrate content; roasting enhances flavor while maintaining nutritional value
• Nitrate conversion to nitric oxide is enhanced by oral bacteria; consuming with leafy greens can support this pathway
• Part of nitrate-rich vegetable intake supporting vascular and mitochondrial function

Essential Amino Acid Profile

Beetroot contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

2 recipes containing this food

Mitochondrial Power Bowl

A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil

Salmon & Grated Beetroot Toast (with Lemon)

A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	500 kcal	—
Protein	7.1 g	—
Total fat	25 g	—
Saturated fat	7.1 g	—
Carbohydrates	57.1 g	—
Fibre	3.6 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Calcium	139 mg	13.9%
Potassium	1111 mg	32.7%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, BEETROOT CHIPS, BEETROOT, FDC ID 2279148, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

7 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

Nitrate

Dietary nitrate that converts to nitric oxide, supporting vascular function and mitochondrial efficiency

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

References

[1] Dietary nitrate source supporting nitric-oxide-related vascular biology (mechanistic dietary context). Schroeter & Heiss 2006. (-)-Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans

[2] Lysine-limited plant protein (~7 g per 100 g in some products); pair with legumes. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review