Why Beetroot is a Superfood: Nitrates, Betalains, Betaine and Other Nutrients in Beets

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

In this guide I’ll cover each of these beet 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. Beetroot Nitrates for Nitric Oxide

The nitrates in red beets 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 the Nitrates in Beets 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 beetroot up well to mix it with saliva. Though just holding beet juice or powdered beets in water 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.

6 Main Benefits of Nitric Oxide from Beet Nitrates

1. Better blood flow – Higher dietary nitrates increases nitric oxide levels, which relaxes and widens your blood vessels, improving circulation throughout your body.
2. Lower blood pressure – This improved blood flow means that your heart doesn’t have to work as hard to pump blood through your cardiovascular system.
3. Better workouts – More efficient oxygen delivery to your muscles and a higher lactate threshold helps you exercise for longer and workout harder at the gym.
4. Faster recovery after exercise – Improving your circulation also helps clear out metabolic waste from your muscles after training, aiding recovery and reducing muscle soreness.
5. Improved brain function – Better blood flow to your brain can boost cognitive performance and memory, as shown in studies like this.
6. Healthy heart – Regularly raising nitric oxide levels within your body is considered beneficial for overall cardiovascular health in the long tem.

Nitrate Content in Raw, Steamed, Boiled and Juiced Beets

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 when it cools.

A 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 beet roots to fill up the glass. Fresh juice is always best, though carefully processed bottled beetroot juice can still be a good source of nitrates.

If you’d like to know all the other ways that freshly juiced beetroots are so good for you then read my new guide with 18 different beet juice benefits, potential side effects, how to make it, and why it works so well.

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.

Real beet juice powders like this are even stronger and more concentrated. They are made from the cold-pressed juice of red beets and then gently dehydrated into a fine powder. These kind of products are less common than regular beetroot powder, and more costly to get, but they are one of the best sources of concentrated nitrates for nitric oxide production.

2. Antioxidant Betalains in Beets

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. You won’t find them in many other fruits or vegetables and beetroot is by far the richest source.

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 and nutrition.

Betalains are strong antioxidants and potent anti-inflammatory compounds. When you juice or eat beets, these pigments get absorbed directly into your bloodstream and throughout your body. 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.

6 Beneficial Effects of Betalains from Beets

1. Strong antioxidant protection – Betalains neutralize harmful free radicals that can damage your cells and DNA.
2. Anti-inflammatory effects – These compounds help reduce chronic inflammation throughout your body, which can help with joint pain and other symptoms of inflammatory conditions.
3. Cardiovascular benefits – The antioxidant and anti-inflammatory properties of betalains are beneficial for heart health and can improve blood vessel function.
4. Liver detoxification – Studies like this show beetroot and its betalains can help your liver process and eliminate toxins more efficiently.
5. Protect your brain – Betalains’ antioxidant effects also work in your brain and may help protect you against neurodegenerative diseases.
6. Better gut health – Research shows betalains support beneficial bacteria in your digestive system.

Betalain Levels in Raw, Juiced, Steamed and Boiled 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. The exact levels will vary based on the strength of color in the vegetable, growing conditions, and how fresh they are.

Cooking can unfortunately be hard on betalains. Unlike nitrates, these pigments are much 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 even rougher on betalains and you’ll likely lose 25-40% of them, both from heat breakdown and from them leaching into the water. A cup of boiled beets might have 120-200 mg of betalains left. So if you’re boiling beets, remember that the cooking water contains some of what you’ve lost and is well worth drinking once it cools.

An 8-oz glass of beet juice usually contains around 300-500 mg of betalains. Freshly extracted juice that you drink right away will have much higher levels. Commercial beetroot juice that has been heat 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, as long as they are carefully processed and heat is kept to a minimum.

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 like Valora and Rosabella Beetroot). The top 3 organic ones there are very healthy and give you a concentrated dose of beet nutrients like betalains without needing to eat plate-loads of the vegetable.

3. Beetroot Betaine the Cell Protector

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 stressors.

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, as well as 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.

6 Benefits of Betaine in Your Body

• Methylation support – This compound provides methyl groups used for DNA repair and neurotransmitter production
• Cellular protection – Betaine 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, Boiled and Steamed Beetroot

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 that leaches into it 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 beetroot 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 and nutrients in this red superfood.

4. Protective Phenolic Compounds in Beets

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.

6 Main Nutritional Benefits of Beet Phenolic Compounds

• Enhanced antioxidant protection – Beet’s phenolics work synergistically with betalains to fight oxidative stress within your body.
• Anti-inflammatory effects – Phenolic compounds like epicatechin and caffeic acid have been shown in scientific studies to help reduce chronic inflammation markers.
• Improved exercise recovery – These same anti-inflammatory properties can help reduce muscle soreness after intense exercise and gym workouts.
• Neuroprotective benefits – Phenolic compounds can cross the blood-brain barrier and regular intake may help protect your brain cells from cognitive decline.
• Cardiovascular support – Like betalains, phenolics improve blood vessel functioning and are protective for your cardiovascular system.
• Enhanced immune function – Beet’s phenolic compounds can support your body’s natural immunity, as shown in research like this.

Phenolic Content in Boiled, Steamed, Juiced and Raw 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 and harvesting times.

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 around 60-100 mg of phenolics. Though these levels will be reduced if the juicer gets too hot or the rich 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 organic 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. Beet Saponins for Immune Support

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.

6 Beneficial Effects of Beet Saponins

1. Cholesterol management – Studies show saponins help reduce cholesterol absorption in your intestines.
2. Immune system support – Triterpene saponins improve your body’s immune response by regulating macrophage activity.
3. Anti-inflammatory properties – Saponins in beets have been shown to help reduce inflammation at the cellular level.
4. Enhanced nutrient absorption – Beetroot’s betavulgarosides improve your body’s uptake of other beneficial compounds.
5. Liver protection – Some research suggests saponins have hepatoprotective benefits for your liver.

 Saponins Levels in Cooked, Juiced and Fresh Beetroot

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 Nutritional 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 nutrients 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.

Many people prefer the convenience of capsules and you’ll find the best beetroot supplements here, though be careful to avoid scams like Rosabella and Valora Beetroot Powder.

Thank you for reading my guide to the nutrients in beetroot and why they are a superfood. Please let me know if you have any questions in the comments below.