Beetroot, also known as beet, is a popular root vegetable that offers many health benefits. It is known for its deep red-purple color and earthy, sweet taste. Beetroots can be eaten raw, cooked, or pickled. They are a great source of essential vitamins and minerals. One vitamin that many people wonder about in relation to beetroot is vitamin B12.
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. It plays a crucial role in several body functions and deficiencies can cause serious health issues. Vitamin B12 helps make DNA and red blood cells. It also supports the nervous system and various metabolic functions. The recommended daily intake of B12 is 2.4 mcg for adults, 2.6 mcg for pregnant women, and 2.8 mcg for lactating women.
There are several types of vitamin B12 compounds including cyanocobalamin, hydroxocobalamin, adenosylcobalamin, and methylcobalamin. Cyanocobalamin is the most commonly available form as a supplement. Vitamin B12 is naturally present only in foods of animal origin. That is why vegans and vegetarians have a higher risk of B12 deficiency.
Is There Vitamin B12 in Beetroots?
The short answer is no. Beetroots do not naturally contain vitamin B12. Since B12 is not present in plant foods, it is not found in fruits, vegetables, grains, nuts or seeds. Beetroot, like all plant foods, does not have vitamin B12 unless it is fortified.
Vitamin B12 is produced by certain bacteria and archaea. It is found primarily in animal foods like meat, fish, eggs and dairy. The only reliable plant-based sources are fortified foods like some plant milks, nutritional yeast, breakfast cereals and meat analogues or substitutes that have been fortified with B12.
Beetroot Nutrition Facts
Although beetroots do not contain B12, they offer a wide range of other important vitamins, minerals and beneficial plant compounds. Some of the top nutrients found in beetroots include:
- Folate – helps make red blood cells and DNA. Important for pregnant women.
- Potassium – supports heart health and muscle function.
- Vitamin C – antioxidants that boost immunity.
- Magnesium – essential for bone health, sleep, mood and energy.
- Iron – helps transport oxygen in the blood to cells.
- Nitrates – may improve blood flow and lower blood pressure.
- Betalains – pigments with antioxidant and anti-inflammatory properties.
- Fiber – improves digestion and heart health.
Beetroots are one of the best sources of natural nitrates which get converted into nitric oxide in the body. Nitric oxide helps expand blood vessels and lower blood pressure.
Signs and Symptoms of Vitamin B12 Deficiency
Since vitamin B12 is absent in plant foods, vegans and vegetarians must take supplements or eat fortified foods to meet their daily needs. A long-term vitamin B12 deficiency can lead to several health issues like:
- Megaloblastic anemia – large, immature red blood cells
- Neurological issues – numbness, trouble walking, memory loss, dementia
- Neuropsychiatric problems – depression, behavioral changes
- Birth defects if deficient while pregnant
- Heart disease and stroke risk
Some symptoms of vitamin B12 deficiency include fatigue, weakness, constipation, loss of appetite, weight loss, pale skin, disturbed vision, and neurological problems like numbness and tingling in hands and feet.
Daily Vitamin B12 Needs
The recommended daily intake of vitamin B12 is:
- Infants: 0.4 mcg
- Children: 0.9-1.8 mcg
- Adults: 2.4 mcg
- Pregnant women: 2.6 mcg
- Breastfeeding women: 2.8 mcg
While children and younger adults can meet their needs through animal foods alone, vegans and older adults may need fortified foods or supplements since B12 absorption decreases with age.
Beetroot and Vitamin B12 Deficiency
Eating beetroot does not cause or contribute to vitamin B12 deficiency. However, following a long-term vegan or strict vegetarian diet without adequate B12 sources can lead to deficiency since plant foods lack this nutrient.
Those avoiding animal foods like vegans should include reliable sources of B12 through supplements or fortified foods. If you enjoy beetroot, some ways to add B12 include:
- Taking a daily B12 supplement – cheap, effective and easily absorbed
- Using B12 fortified plant milks – soy, almond, oat, rice milk
- Adding nutritional yeast to meals – naturally fortified inactive yeast
- Choosing cereals, orange juice, meat substitutes fortified with B12
With adequate B12 sources, beetroots can be enjoyed regularly as part of a healthy vegan diet without worrying about deficiency.
Beetroot Benefits
Here are some of the top health benefits associated with eating beetroots:
- Lower Blood Pressure – Nitrates in beets get converted into nitric oxide, which dilates blood vessels and reduces blood pressure.
- Reduce Inflammation – Betalains found in beets have anti-inflammatory effects in the body.
- Improve Blood Flow – Nitric oxide improves oxygenation and blood flow throughout the body.
- Antioxidant Protection – Antioxidants like vitamin C and carotenoids fight free radical damage and oxidative stress.
- Detoxification – Beetroots support detoxification and may help purify the blood.
- Brain Health – Nitrates may boost blood flow to the brain and improve cognitive function.
- Exercise Performance – Dietary nitrates improve oxygen utilization and enhance physical performance.
How to Add More Beetroot to Your Diet
Here are some easy ways to enjoy more beetroots as part of a healthy, well-rounded diet:
- Raw beet salad – Grate raw beets and toss with spinach, walnuts, feta and balsamic vinaigrette.
- Roasted beets – Roasting concentrates the sweetness. Serve roasted beets with fresh dill as a side dish.
- Beetroot juice – Blend beetroots, carrots, apples and ginger for an antioxidant rich juice.
- Beetroot soup – Puree cooked beets with vegetable or chicken broth for a vividly colored soup.
- Pickled beets – Boil beets, peel and pickle with apple cider vinegar, garlic and spices.
- Beet smoothie – Blend cooked beets with banana, berries, spinach and plant milk.
- Beet hummus – Blend chickpeas with roasted beetroots, tahini, garlic and olive oil.
Beetroots pair well with citrus, nuts, greens, cheese and herbs like dill, mint and parsley. Try swapping beets for potatoes when making burgers or add them into muffins, cakes and brownies for color and moisture.
Risks and Side Effects
Beetroots are very safe for most people when eaten in normal food amounts. But there are some things to keep in mind:
- Nitrates – Very high intakes may affect blood pressure. But dietary doses are safe.
- Kidney stones – Beets are high in oxalate so excessive intake may be a concern for those prone to kidney stones.
- Color change – Beets can temporarily turn urine and stool pink/red which is harmless.
- Sugar content – Beets do contain natural sugars. Those with diabetes should eat in moderation.
- Allergies – Some people may be allergic. Reactions are rare but can include itching, rashes, swelling, and anaphylaxis.
When consuming beetroot juice, stick to amounts commonly found in food rather than taking large medicinal doses which may affect blood pressure. Pregnant women should also limit intake.
Frequently Asked Questions
Why are beets red?
Beets get their bright red-purple color from betalain pigments called betacyanin. These pigments have antioxidant and anti-inflammatory benefits in the body.
Do beets make you poop?
Beets are high in fiber and may help relieve constipation in some people. The fiber softens stool and increases its bulk. Beets also contain nitrates which may promote gastric motility.
Can beets turn urine red?
Yes, beets contain pigments that can turn urine and stool pink or red. This is harmless and temporary. The color change should not persist beyond 24-48 hours after eating beets.
Can you eat beetroot raw?
Yes, raw beets retain their nutrient content better than cooked beets. Grated raw beets make a great addition to salads. Just peel and rinse them well. Older beets may taste more earthy in texture.
Do beets cleanse the liver?
Beets are considered a liver cleansing food. They contain betaine which stimulates liver cell function. Beetroot juice helps increase bile secretion and blood flow to the liver.
Conclusion
Beetroots are a nutritional powerhouse packed with essential vitamins, minerals, fiber and antioxidants. They provide many benefits for heart health, blood pressure and exercise performance. However, beetroots do not naturally contain vitamin B12 since this nutrient is absent from all plant foods.
Vegans and strict vegetarians must take B12 supplements or eat fortified foods to avoid deficiency over time. With adequate dietary intake or supplementation, beetroots can be safely enjoyed as part of a healthy plant-based diet without worrying about B12 status.