Beetroot (Chukandar): Uses, Benefits, Side Effects and More!

  • Author :
  • TATA AIG Team
  • Published on :
  • 23/02/2024

People today are extremely conscious about their daily diet, as being fit is no longer limited to practising portion control or spending hours in the gym. It is necessary to be mindful of the different food sources you consume to ensure your body receives the required nutrition.

Fruits and vegetables are known to be packed with numerous nutrients and offer a range of benefits for overall health and well-being. One hero root vegetable today is beetroot. This vegetable is packed with necessary nutrients, increasing beetroot’s health benefits significantly.

Along with the high beetroot iron content, this vegetable can be consumed in multiple ways to accommodate different preferences, making it a great addition to your daily diet.

Nutritional Content of Beetroots

Beetroot, also called Chukandar, is a pinkish-red root vegetable that is common all around the world. From salads to soups and other variations, it can be customised in any form to get the best benefits of eating beetroot.

Here are some nutritional values of 100 grams of this root vegetable.

Component Value (in grams and mg)
Protein  1.61 grams 
Fibre  2.8 grams
Sugar  6.8 grams 
Fat  0.17 grams
Carbohydrates  9.56 grams
Vitamin B6 0.067 mg
Vitamin C 4.9 mg
Folate  109.25 grams
Magnesium  23 mg
Phosphorous   40 mg
Riboflavin  0.04 mg
Sodium  40 mg
Thiamin  0.031 mg
Iron  0.8 mg
Potassium  325 mg
Water  0.88

Top Beetroot Health Benefits

Benefits of Eating Beetroot for Health

Improves Brain Function - Beetroot is rich in nitrates that help increase blood circulation in the brain, increasing its functionality and reducing the risk of dementia and other memory-related issues, which are common with age.

Regular consumption of beetroot can help increase the thinking capacity, memory and attention span in individuals, making them sharper and more aware and present in the moment.

Improves Digestion - One of the most significant beetroot health benefits is its ability to improve the digestive health of the body. Beetroot is rich in fibre, which allows a more systematic and improved flow of food from the time it enters the body till it leaves after proper nutrition absorption.

This allows the body to feel full for longer, reducing cravings and binge eating while promoting a healthier diet and routine.

Manages Blood Pressure - The nitrates present in beetroot also help in improving blood pressure levels. These nitrates are responsible for relaxing and widening the blood vessels, which improves the flow of the blood in the body while lowering the blood pressure significantly.

Reduces Inflammation - The red-pink colour of beetroots is due to the presence of betalains in abundance. This compound is rich in many powerful antioxidants that reduce inflammation in the body. Moreover, the nitrates also help tackle inflammation to keep the body at ease.

Improves Gut Health - The rich fibre content in beetroots also promotes a healthier gut as it improves the digestive system and increases the growth of good bacteria in the gut. This helps in better digestion with a reduced risk of constipation or other related digestive issues.

Faster Exercise Recovery- Beetroots are known to impact the athletic performance of any individual while also reducing the exercise recovery time as it increases the oxygen supply to the muscles. This helps relax them faster and reduce muscle soreness in a short span of time.

Chukandar Juice Benefits for Skin

Hydrates the Skin - Beetroot is made of 88% water, which, upon consumption, provides the body with an instant hydration boost. This increases the natural glow of the skin and keeps it hydrated from within, reducing the risk of dehydrated, flaky or itchy skin.

Improves Blood Circulation - Beetroot has many antioxidants that help flush out the toxins present in the bloodstream. This improves blood circulation and facilitates the supply of clean blood within the body, which helps reduce the risk of acne formation on the skin, especially the face.

Repairs Skin Damage - Acne and pigmentation are common skin conditions for all age groups. One of the most important Chukandar juice benefits is that, with time, it reduces the appearance of pigmentation and acne scars on the skin. This is because it helps repair the damaged skin cells without the need for deep exfoliation.

Reduces Signs of Ageing - The presence of vitamin C and vitamin A in beetroot, along with betalains, helps the skin fight and reduce the damage caused by free radicals, which can otherwise impact skin health negatively. **

Regularly drinking beetroot juice can help improve skin health and help reduce the signs of ageing, like wrinkles, dark spots, etc.

Helps with Collagen Production - Vitamin C in beetroot facilitates collagen production, which directly improves the skin's appearance and texture. Moreover, it helps with the growth of new skin cells, which improves skin health and promotes supple and glowing skin.

Ways to Consume Beetroot

Beetroot Juice - One of the most popular ways of consuming beetroot is by juicing it. A quick recipe for maximum nutrition is adding 1 small beetroot with 1 apple, 1 to 2 carrots, half an inch of ginger, and half of a lemon into a blender with a cup of water. Mix it all in the blender and strain it before drinking.

Beetroot Dip - If you enjoy evening munchies and wish to make them healthy, adding a beetroot dip with cucumber sticks or crackers is a game changer. Blend beetroot, yoghurt, and garlic together for a creamy dip to up your snacking game.

Beetroot Salad - Steamed, boiled, or raw slices of beetroot can be added to any salad of your choice for added flavour, texture, colour, and nutritional value. You can also add grated beetroot to a bowl of yoghurt, along with other vegetables of your choice for a rich and gut-friendly salad.

Beetroot Soup - For cold winter nights, making beetroot soups is highly recommended. Beetroots, in combination with other popular and nutrition-packed vegetables like carrots, tomatoes, onions, bottle gourd, etc., in soup form can help keep you full for longer durations without compromising on taste.

Roasted Beetroot - Cut up some beetroots into thin slices and toss them together with a little salt, pepper, garlic powder, and olive oil. Bake them in an oven for 15 to 20 minutes to enjoy the crispy munchies that are packed with flavour and nutrients.

Common Beetroot Juice Side Effects

  • Beetroot can impact the time taken by the body to absorb other nutrients and components present in different foods. In such cases, it can limit the effect of different medicines like blood thinners.

  • People prone to kidney stones can face extreme discomfort and risk their condition getting worse if they consume too much beetroot, as it contains high amounts of oxalates.

  • The high fibre content of beetroot can cause digestive problems in some people. This includes constipation, bloating, acidity, nausea, etc.

  • Beetroot can cause your urine to turn pink and red. This is not harmful to the body in any way but is a potential side effect.

Precautions for Consuming Beetroot

  • Newly pregnant or breastfeeding mothers should always consult a doctor before adding beetroot to their diet to ensure there are no adverse effects. It is recommended to consume beetroot in moderation only, based on the mother’s and child’s health.

  • Anyone taking any kind of oral medication should first speak to a general physician before consuming beetroot.

  • If you are new to beetroots, pace your consumption with small quantities first and then, depending on your body’s tolerance and reactions, increase it slowly.

  • People with kidney diseases should never consume beetroot without asking their doctor, as it can adversely affect pre-existing diseases and make them worse.

  • If you feel uncomfortable or sick at any point while eating beetroot, stop consuming beetroot and visit a doctor.


Other than the fascinating colour and rich pigmentation of beetroots, they offer your body a range of health benefits. This nutritional powerhouse, if consumed right, can help you improve your internal health and your skin appearance and quality.

Regardless of your food preferences, beetroots can be added in any form to any meal to increase the nutritional value of the meal significantly. Explore different recipes and enjoy the beetroot health benefits for a better tomorrow.

About Tata AIG Medical Insurance

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Can pregnant women eat beetroot?

Given the high nutritional value of beetroots, it is considered to be a safe vegetable for pregnant ladies. However, it is advisable to consume beetroot in limited quantities only once or twice a week to provide the mother and child with the right nutrients.

We also recommend consulting a doctor before adding beetroot to your diet to avoid any unexpected side effects.

Are there any benefits of boiled beetroot?

The benefits of boiled beetroot are almost the same as raw or steamed beetroot but with lower nutritional value. In simple words, boiling beetroot in water can result in the loss of the nutritional components of this root vegetable.

However, if you steam or eat the vegetable raw, the nutrients are retained end-to-end.

Is there any vitamin B12 in beetroot?

Beetroots are rich in many vitamins and minerals that help the body in multiple ways. It is rich in vitamins A, C, B6, etc. However, vitamin B12 is not present in beetroots.

At what age can children start drinking beetroot juice?

As it is a nutrition-packed root vegetable, beetroot juice can be introduced into the diet of a child at any age after they turn 10 months or older.

Disclaimer: This is a general guide on the health benefits of beetroot (Chukandar). It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.

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