Health Experts Reveal: How Much Beetroot is Too Much and the Benefits of Eating It

microsoft, health experts reveal: how much beetroot is too much and the benefits of eating it

Beetroot image

Perspective from Leticia Soares

Postgraduate Degree in Public and Family Health/Bachelor Degree in Nutrition and Dietetics · 5 years of experience · Brazil


  • Beetroot can improve athlete performance. The high-nutrient vegetable is a valuable source of natural pigments, such as the red pigment known as betalaine. It was observed in studies that betalaine can increase muscle mass and reduce fat mass, therefore it may have a positive impact on sports performance and beetroot juice is often used as a supplement for athletes.
  • Beetroot can decrease the blood pressure significantly. Beetroots are rich sources of nitrate, which can produce nitric oxide. Nitric oxide is an important molecule involved in regulation of blood pressure and blood flow. It is a potent dilator, reduces systematic blood pressure and can inhibits atherogenic activity.

Quantity Recommendation

  • Although there is no official intake recommendation for beetroot, for achieving beetroots benefits, such as blood pressure regulation and muscle mass increase the consumption of approximately 200 grams per day is recommended, this amount has about 80 kilocalories and 6 grams of food fibers.

→ Beetroot: How much should you eat? Experts weigh in.

→ See side effects of Beetroot from this expert

Perspective from Carolina Castro

PhD Candidate (Health Services), Post Graduate Functional Clinical Nutrition, Bachelor’s Degree Nutrition and Dietetics · 7 years of experience · Australia


  • Beetroot is rich in antioxidants as betalains (betacyanin and betaxanthin) so may protect against various cancer types.
  • Beetroot is an excellent option as pre workout due to its vasodilators properties, increase Nitric Oxide levels.
  • Beetroot has a high amount of flavonoids, polyphenols, vitamins and minerals, important nutrients to brain and heart health and also brings anti-inflammatory effects.

Quantity Recommendation

  • I would recommend around 80g daily mixed with other vegetables, to have all health benefits from it, especially as a pre workout nutrient increasing nitric oxide levels.

→ Beetroot: How much should you eat? Experts weigh in.

→ Love Beetroot? Get nutritional facts, tips from health experts, and more

This is for information purpose only, and should not be considered as a substitute for medical expertise. These are opinions from an external panel of individual doctors, and not to be considered as opinion of Microsoft. Please seek professional help regarding any health conditions or concerns.
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