Beetroot
Overview
Beetroot provides dietary nitrates that convert to nitric oxide, supporting vascular function and mitochondrial efficiency. Rich in betalains (antioxidant pigments), folate, and minerals, beetroot contributes to cardiovascular health and metabolic resilience.
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% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
7 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Nitrate
Dietary nitrate that converts to nitric oxide, supporting vascular function and mitochondrial efficiency
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
References
- Dietary nitrates from beetroot and leafy greens convert to nitric oxide, supporting vascular function and mitochondrial efficiency
- Betalains in beetroot provide antioxidant and anti-inflammatory properties