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Beetroot Health Benefits, Side Effects and How Much to Eat

How much beetroot to eat to avoid side effects.

Shipra Singh
Beetroot juice
Beetroot juice

Due to the rising Covid crisis, people have become more conscious of their health. They are piling up their kitchen with a slew of healthy and fresh foods like fruits and vegetables, nuts, grains, and more. Lemon has almost become a staple of the kitchen. Another vegetable that you may see in many kitchens is beetroot.  

Health benefits of beetroot 

Beetroot also called blood turnip, is a root vegetable loaded with essential nutrients. It is said to: 

  • Increase energy level

  • Regulate blood pressure

  • Combat inflammation

  • Enhance mental health

Its low fat and sodium content and high folate and fiber content make it a preferred healthy vegetable. They contain calcium, which encourages strong teeth and bones, and vitamin K, which has blood-clotting properties.  

According to some doctors, beetroot juice aids the body in absorbing nutrients better. Due to folate content, it helps to increase iron levels, so is good for anemics.  

However, too much of a good thing can be bad.  

The same is the case for beets.  

Side effects of beetroots 

  • Beets are rich in oxalate, which in high doses can cause kidney stones. It can also hinder the absorption of calcium. 

  • Excess intake of beets may harm during pregnancy and breastfeeding. 

  • If you are taking anticoagulant, you must eat beets cautiously. Please consult a doctor.

How much beetroot to eat? 

Dose of beets is based generally on their nitrate content. The ideal content is between 6.4 and 12.8 mg per kg of beets.  

To put it in layman terms, one cup (136 gram) of beets is sufficient daily. If you are fond of beetroot juice, take just 200 ml of juice per day.  


  • When eating beets raw, make sure you wash them properly, preferably with warm water. 

  • It is good to eat beets only 3-4 times a week, not more. If you eat daily, make sure you eat it in limited quantities due to its high oxalate content. 

  • Pickled beets are high in sodium content. If you have hypertension, eat in limited quantity. 

  • Eat skin of baby beets instead of the normal beets. The former has tender skin, which is easy to digest, and contains high fiber. 

  • Canned beets are also high in sodium. Before eating them, rinse them with water. 

  • Avoid giving beets to babies below 10 months due to nitrate content. Give your baby steamed or boiled beets, only 1-2 teaspoons. Then wait for 4 days to see any allergic reaction. 

Sometimes, in a bid to improve health, we end up eating healthy foods in excess. This does more harm than good. A common saying goes, "everything in excess is poison." Eating in moderation is the key to health. And don't forget to add variety in your diet. It helps your body get a wide range of nutrients.  

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