5 Reasons Why Beets are a Superfood: Nutrients, Benefits and Content Levels

There is a wide range of nutritional compounds in red beets, but 5 of them would objectively be considered the most important. They are nitrates, betaine, betalains, phenolic compounds and saponins. Together they are the main reasons why this root vegetable is considered a superfood.

In this guide I’ll cover each of these nutrients in detail: what they are, how they work, their main health benefits, and how much of them you can get in raw and cooked beetroot, beet juice and in concentrated supplements.

1. Nitrates

The nitrates in beetroot are naturally occurring compounds made from one nitrogen atom bonded to three oxygen atoms. They are known by the chemical formula NO₃ and have many beneficial effects, particularly their ability to raise nitric oxide levels within your body.

Beetroot is one of the richest natural sources of these healthy nitrates, which is one of the main reasons why it’s become such a popular superfood in recent years.

How Beet Nitrates Convert to Nitric Oxide

When you eat beetroot the nitrates in the vegetable don’t immediately turn into nitric oxide. Your body has a two-step conversion process to make this happen.

First, bacteria on your tongue convert the nitrates into nitrites. This works best when you chew the beetroot up well to mix it with saliva. Though just holding beet juice in your mouth before swallowing it can make a difference.

Next, the nitrites travel down to your stomach, where the acidic environment converts them into nitric oxide. Your body can also make nitric oxide from nitrites at times when it needs more oxygen, such as during heavy exercise, when running or playing sports.

Main Benefits of Nitric Oxide from Beet Nitrates

• Better blood flow – Increasing nitric oxide levels relaxes and widens your blood vessels, improving circulation throughout your body
• Lower blood pressure – This improved blood flow means that your heart doesn’t have to work as hard to pump blood
• Better workouts – More efficient oxygen delivery to your muscles and a higher lactate threshold help you exercise longer and harder
• Faster recovery after exercise – Improving your circulation also helps clear metabolic waste from your muscles after training
• Improved brain function – Better blood flow to your brain can boost cognitive performance and memory, as shown in studies like this
• Healthy heart – Regularly raising nitric oxide levels within your body is beneficial for overall cardiovascular health

Nitrate Content in Different Beet Preparations

While amounts vary based on growing conditions and harvesting times, a cup of fresh raw beetroot usually contains around 250-300 mg of nitrates. That’s a much higher amount than most other vegetables.

If you cook beets by steaming them, you’ll retain most of those nitrates, maybe losing around 10-15%. Steaming is gentle enough that it doesn’t leach out too much of this water-soluble nutrient. You’ll still get around 240-270 mg of them per cup.

When you boil beets you’ll start losing more, as around 25-30% of the nitrates will leach into the cooking water. If you’re boiling beets it’s worth saving that deep red water and to use in other recipes or to drink later.

An 8-oz glass of pure beet juice is where things get concentrated. You’re getting about 400-600 mg of nitrates from juiced beets, since it takes multiple roots to fill up the glass. Fresh juice is always best, though carefully processed and packaged commercial beetroot juice can still be a good source of nitrates.

Beet Supplements for Concentrated Nitrates

Beetroot extracts are made by removing the water and most of the fiber and other material from the vegetable, while preserving the nitrates and other beet nutrition. Most supplement brands use freeze-drying or low-temperature dehydration processing to concentrate the active compounds in their products.

A good freeze-dried beetroot powder supplement might have 6 to 10 times the nitrate concentration of fresh beets, though exact levels are rarely displayed. Growing conditions, soil quality and when the vegetable is harvested can also affect the amount of nitrates a beet product contains.

One of the best brands for high nitrate content is Snap Supplements Nitric Oxide range reviewed here. Their Heart Beets powder is made from organic beet root, pomegranate juice and Oxystorm, a red spinach extract standardized to 9% nitrates.

Snap’s Nitric Oxide Pre Workout powder is another good option made from organic beets, adaptogenic herbs, beta-alanine, and L-arginine and L-citrulline, two amino acids known to boost nitric oxide production.

2. Betalains

Betalains are the vibrant pigments that give beets their distinctive deep red-purple color. They are nitrogen-containing compounds that are pretty unique in the plant world and you won’t find them in many other fruits or vegetables.

There are two main types of betalains: betacyanins (the red-purple ones) and betaxanthins (the yellow ones). In red beets, betacyanins dominate, with betanin being by far the most abundant. While in gold and yellow beet varieties the betaxanthins are the predominant betalains. White beets have much lower levels of both kinds and are not a variety I’d pick for better health.

Betalains are strong antioxidants and potent anti-inflammatory compounds. When you juice or eat beets, these pigments get absorbed directly into your bloodstream and tissues. Here they go to work protecting your cells from oxidative damage from free radicals and helping to combat inflammation.

Unlike a lot of plant pigments that tend to get broken down quickly, betalains are relatively stable and bioavailable. Your body can use them effectively and nutritional researchers have become very interested in their potential in recent years.

Main Health Benefits of Betalains from Beets

• Strong antioxidant protection – Betalains neutralize free radicals that can damage your cells and DNA
• Anti-inflammatory effects – These compounds help reduce chronic inflammation throughout your body
• Cardiovascular benefits – Betalains antioxidant and anti-inflammatory properties are beneficial for heart health and can improve blood vessel function.
• Liver detoxification – Helps your liver process and eliminate toxins more efficiently
• Protect your brain – Betalains’ antioxidant effects also work in the brain and may help protect you against neurodegenerative diseases
• Better gut health – Betalains support beneficial bacteria in your digestive system

Betalains in Beetroot

Research shows a cup of fresh raw beetroot contains roughly 200-300 mg of total betalains, with betanin making up about 75-85% of that amount in red beets. The exact amounts will vary based on the color of the vegetable, growing conditions, and how fresh they are.

Cooking can be hard on betalains. Unlike nitrates, these pigments are more heat-sensitive. When you steam beets, you’ll lose approximately 15-25% of their betalains. So a cup of steamed beets gives you around 150-250 mg of these antioxidants.

Boiling is rougher on betalains and you’ll likely lose 25-40% of them, both from heat breakdown and from leaching into the water. A cup of boiled beets might have 120-200 mg of betalains left. If you’re boiling beets, remember that the cooking water contains some of what you’ve lost and is worth drinking once it cools.

An 8-oz beet juice glass usually contains 300-500 mg of betalains. Freshly extracted juice that you drink right away will have much higher levels. Commercial beetroot juice that has been pasteurized may well have lost most of its betalains during processing and storage.

Are Beetroot Extracts Good Sources of Betalains?

Beet supplements can be excellent sources of nutrients like betalains if they are carefully processed.

Freeze-dried processing is usually recommended by experts, as all the water is removed while keeping the betalains largely intact. A good quality freeze-dried powder should retain about 80-90% of the original betalain content of fresh beets.

I’ve researched the 10 best beet supplements in 2026 in this guide (and 5 worth avoiding). The top 3 organic ones are very healthy and give you a concentrated dose of nutrients without needing to eat plate-loads of the vegetable.

3. Betaine

Betaine was first discovered in sugar beets back in the 1860s. Chemically, it’s known as trimethylglycine and it’s what scientists call an osmolyte. This just means it helps your cells maintain proper water balance and protects them from various kinds of stress.

In your body, betaine acts as a methyl donor. It basically carries around little chemical groups that it can hand off to other molecules when they are needed. This process is called methylation and it’s central to many important biological functions, such as processing fats and proteins and making neurotransmitters and DNA.

Betaine also works as a cellular protector. When your cells are under stress from things like dehydration, heat, or high salt levels, betaine helps stabilize their structure and keep them functioning properly.

Betaine’s Beneficial Effects in Your Body

• Methylation support – This compound provides methyl groups for DNA repair and neurotransmitter production
• Cellular protection – Acts as an osmolyte within your body, protecting cells from stress and maintaining good hydration
• Improved liver function – Trimethylglycine helps your liver process fats and may aid in preventing fatty liver disease
• Kidney protection – Betaine’s actions can protect your kidneys against damage from too much salt in your diet
• More strength and better athletic performance – Taking a good dose of betaine before exercise or the gym can help you train or work out for longer before tiring
• Digestive benefits – Studies show betaine supplements improve stomach acid production for better protein digestion

Betaine Content in Juiced, Raw and Cooked Beets

Beets are one of the richest dietary sources of betaine and a cup of the raw vegetable contains approximately 120-140 mg of it.

Betaine doesn’t break down easily and is both heat-stable and water-soluble. When you steam beets you keep about 85-95% of their betaine content. So a cup of steamed beets should give you roughly 100-130 mg of this nutrient.

When you boil this veggie you lose a bit more, perhaps 15-25%, mainly through it leaching into the cooking water. So a cup of boiled beets should have around 90-120 mg of betaine. Remember, if you save that bright red water and drink it later you’ll get some of the beetroot nutrition lost during boiling.

8 ounces of beet juice usually contains about 140-200 mg of betaine since it’s concentrated from several roots all in one serving. Freshly made juice that you drink right away will have the highest levels.

Beetroot Supplements for Betaine

Beet capsules and powders are a good source of betaine as this nutrient is well-retained during processing. A high quality beetroot powder might give you 150 mg or more of betaine, depending on the serving size.

I’ve recently written a guide to the best beet powders in 2026 here, including the top organic ones, pre-workout and energy formulas, and best value bulk options.

Pure trimethylglycine products are also available, but I’d rather get the synergistic effects of having natural betaine at the same time as all the other other beneficial compounds in this red superfood.

4. Phenolic Compounds

Nutritious beets contain several key phenolic compounds that work alongside their more famous betalains. The main ones are caffeic acid, ferulic acid and epicatechin, with smaller amounts of rutin, vitexin and chlorogenic acid. These compounds act as secondary antioxidants within the plant and provide similar protective benefits when you get them into your body.

Phenolics work by neutralizing harmful free radicals and supporting your body’s own antioxidants. They help reduce cellular inflammation and can influence how your genes express themselves, potentially turning on protective pathways and turning off harmful ones.

Main Nutritional Benefits of Beet Phenolic Compounds

• Enhanced antioxidant protection – Work synergistically with betalains to fight oxidative stress
• Anti-inflammatory effects – Phenolics like epicatechin and caffeic acid help reduce chronic inflammation markers
• Improved exercise recovery – These anti-inflammatory properties can help reduce muscle soreness after workouts
• Neuroprotective benefits – Phenolic compounds can cross the blood-brain barrier and may help protect your brain cells from cognitive decline
• Cardiovascular support – Like betalains, phenolics improve blood vessel function and are beneficial for your heart
• Enhanced immune function – Support your body’s natural immunity, as shown in research like this

Phenolic Content in Beets

Nutritional databases list a cup of fresh raw beetroot containing around 50-80 mg of total phenolic compounds, though the exact amount can vary a lot based on growing conditions.

Steaming beets reduces their phenolic content by about 10-20%, leaving you with roughly 40-65 mg per cup. These compounds are relatively heat-stable compared to other antioxidants.

Boiling causes more losses, mainly through leaching into the cooking water. A cup of boiled beets is estimated to have around 35-55 mg of phenolic compounds.

An 8-oz glass of beetroot juice could provide 60-100 mg of phenolics. Though these levels will be reduced if the juicer gets too hot or the red liquid isn’t enjoyed soon after extraction.

Root vegetables with even higher antioxidant phenolics than beetroot include black radishes, rutabagas and carrots, especially purple varieties.

Beetroot Supplements as Sources of Phenolic Compounds

Beetroot extracts can preserve phenolic compounds pretty well, though not as effectively as with nitrates and betaine. Freeze-dried beetroot powder is your best option for the most antioxidants. A good beet powder should retain about 70-85% of the original phenolic content from the fresh vegetable.

Phenolic compounds can degrade over time though, particularly when they get exposed to light or heat. Look for beetroot supplements that come in dark containers with recent manufacturing dates for the best phenolic preservation.

5. Saponins

Beets are a good source of triterpene saponins, beneficial glycoside compounds can influence cholesterol absorption, support immune function, and have anti-inflammatory effects. They’re also thought to help with the bioavailability of other nutrients by affecting how your intestinal cells absorb compounds.

The primary saponins in beetroot are betavulgaroside I, II, and IV, though many others have been identified in research studies. Few other vegetables contain betavulgarosides, with only Swiss chard and sugar beets known as alternative sources.

Main Beneficial Effects of the Saponins in Beets

• Cholesterol management – Studies show saponins help reduce cholesterol absorption in your intestines
• Immune system support – These compounds improve your body’s immune response
• Anti-inflammatory properties – Help reduce inflammation at the cellular level
• Enhanced nutrient absorption – Saponins like betavulgarosides improve uptake of other beneficial compounds
• Liver protection – Some research suggests saponins have hepatoprotective benefits

How Much Saponins Does Beetroot Contain?

A cup of fresh raw beetroot has about 15-25 mg of total saponins. That’s not as high as other saponin-rich foods like quinoa or legumes, but beet’s betavulgarosides are unique.

Steaming beets reduces their saponin content by about 20-30%, leaving you with roughly 10-18 mg per cup. Saponins are heat-sensitive and can break down further with prolonged cooking and high temperatures.

Boiling causes more significant losses, around 35-45%, through both heat degradation and leaching into the water. A cup of boiled beets may contain about 8-15 mg of saponins.

8 ounces of beet juice should provide about 18-30 mg of saponins, since it’s concentrated from several veggies. However, the juicing process itself is likely to remove some of the betavulgarosides that are bound to beetroot fiber.

Beetroot Supplements as Sources of Saponins

Beetroot supplements vary widely in their saponin content depending on processing methods. Freeze-dried whole beetroot powder tends to preserve saponins like betavulgarosides best. These would be expected to retain around 80% of the original content from the fresh vegetable.

Total Beets and SuperBeets are two of the most popular brands in 2026. Both are made from freeze-dried whole beets and taking their capsules or powders would be a simple way to get the health benefits of beetroot saponins, betalains, betaine, phenolic compounds and nitrates.

More Benefits of Superfood Beetroot

Beets vitamins and minerals include vitamin C, folate and other B vitamins, as well as iron, potassium, magnesium and manganese. Their unique combination of nutrients also improves the way your body absorbs iron from other foods you eat.

Raw and cooked beets are a good source of dietary fiber for better digestive health. You won’t get this fiber when you juice them, or in beet supplements. But you do concentrate their nitrates, betalains, betaine, phenolic compounds and saponins and I think these 5 are much more important nutritionally.

If you don’t have the time to be juicing beets regularly, or making up a fresh beet salad, powdered supplements are a simple way to get the many benefits of this red superfood into your diet.

I enjoy fresh beets when I can, but make up my red beet water to drink almost every morning using one of these top beet powders. That guide has the 3 best value organic brands I usually rotate between and why they are so good.

Thank you for reading and please let me know if you have any questions in the comments below.