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This is how healthy beetroots actually are

This is how healthy beetroots actually are


Beetroot is supposed to be healthy, thats what we have always been taught. Like so many foods that have not tasted so delicious, especially in childhood, the earthy taste of beetroot has dominated almost every dish it has been incorporated into. Nevertheless, we often got beetroot on our plates and ate it more or less reluctantly, motivated by the promises of its positive properties for the body. The older we get, the better we then like dominant flavours like that of beetroot, which is why for many it is associated with delicious traditional dishes. But is there really anything to the healthy promise? Why is beetroot so healthy?


Table of contents

  1. This is what makes beets so healthy
  2. Prepare beetroot
  3. New chance for the beet



Beets bring a whole bundle of nutrients, and that with only 41 calories per 100 grams. Here is a brief overview of the nutritional values:







per 100g






Vitamin C and iron

The combination of vitamin C and iron is beneficial because it enables us to absorb the iron better. Iron is important for our blood formation and oxygen transport in the body, thus also for our performance. It also supports our immune system and cell division, as well as our concentration. A plant-based diet in particular can therefore benefit from a good source of iron such as beetroot, as otherwise it can lead to a deficiency.


Oatmeal on board
unprocessed oatmeal


Potassium and magnesium

Potassium and magnesium are also a good combination package. Together they contribute to a stable function of the heart cells and support our muscles. Potassium is important for both intentional muscle movements - such as the movement of our fingers on the mobile phone - but also for muscle movements that are not directly controlled by will, such as heartbeat and bowel waves. Magnesium supports the energy metabolism and ensures that the cells are well supplied so that the signal for movement can be transmitted well. Thus, beetroot not only has a blood-building effect, but can also prevent high blood pressure.



Dietary fiber and protein

The fibre and protein they contain contribute to good satiety. These properties make them important components of a balanced, weight-regulating diet. Protein also supports cell growth, the immune system and cell repair. Dietary fibres have a positive effect on digestion and on the bacteria in the intestines. They protect us from intestinal discomfort and ensure that food passes well through the digestive tract without lingering anywhere too long. Beetroot also contains antioxidants that protect our cells and prevent inflammation - so beetroot is anti-inflammatory. Especially the betaine contained can prevent gout and arteriosclerosis. So there are really good reasons to include beetroot in your diet. Especially for athletes, the blood-forming, anti-inflammatory and function-promoting ingredients are well suited and can support a strong workout. If you don't like the pickled slices, you can choose from a variety of alternative recipes.
Chopped nuts

Porridge with fruits



Beetroot is known to many as a pickled, earthy-tasting turnip. But it doesn't always have to come out of the jar. We take a look at what the plant has to offer, how you can incorporate it into dishes and how you can even use the leaves. In addition to traditional recipes with beetroot, such as Labskaus or Borschtsch, there are also creative recipe ideas. For example, beetroot can be mixed into hummus to create a light sweet note. Or you can cook the beetroot in the oven, which gives it an even stronger earthy flavour. This versatile nutrient source can also be added to smoothies for a versatile taste experience in addition to its bright colour when combined with other vegetables and fruits. Integrated into our Beetroot Cocoa Bar, the beetroot is also a tasty snack to have on hand when you're on the go.


Beetroot raw

The beets are not poisonous uncooked and can also be cleaned well in a salad or smoothie. This protects and preserves the heat-sensitive folic acid. The B vitamins in beets are also lost by cooking in water, making the raw food alternative even better. As a beetroot carpaccio, it can be combined with soft cheese and walnuts and makes a delicious winter dish.


Boil beets

Probably the most common way to use beets in the kitchen is to fish them out of the jar. But many people also know them as cooked vegetables that, cleaned and diced, cook in a pot. However, you can save yourself the stubborn stains of beetroot in the kitchen and on your clothes by putting the beets whole in the pot. If a bit of beetroot juice does spill somewhere, react quickly and remove the stain with hot water and citric acid. After cooking, the peel, which has then done its nutrient-protecting work, can be easily removed with a knife. The boiled beets can be made into a creamy soup with ginger and potatoes, for example, which warms you from the inside during the cold season. There is also beetroot powder, which is suitable for coloring foods such as pasta and also gives our bars their distinctive color.


What is beetroot powder used for?

Beetroot powder is considered a power food and gives a fruity, slightly sweet note. However, the powder is less dominant than the whole tuber, so you can integrate it as a dietary supplement in drinks, smoothies and as an ingredient in food. Similar to the tuber, the powder is also full of valuable nutrients such as vitamins and minerals.





Beets and yellow beets

The bright red specimen has a bright yellow counterpart. It is much sweeter and has a milder taste, but can also be incorporated into savory dishes like the red variety. This beet also tastes great raw, cooked or straight from the oven. So if the beetroot stands out too much in meals for you, you can try the yellow one.


What to do with the green leaves?

You can use not only the red tubers, but also the leaves in the kitchen. Since the beet belongs to the foxtail family, which also includes chard, for example, the leaves can be used in a tasty salad, filled into pockets or mixed into a smoothie. This is how you take advantage of the high amounts of calcium, vitamin C, K and A that can be found here.


Nuts in muesli
Oatmeal on plate



The question "Is beetroot healthy?" can therefore be answered with a resounding "Yes! Maybe the health arguments and the first recipe ideas have given you the right nudge to break through the "beetroot bitter" association and give the delicious beetroot another try. Take a look at the shop and use the tasting package to get started with the test phase.



[1] Nutritional Evaluation of Beetroots

[2] Taking magnesium and potassium together: what to watch out for?

[3] 5 reasons: That's why beetroot is healthy.

[4] Beetroot: More than a salad side dish.

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