What is in Beetroot Nutrition? 48 Nutrients Found in Beetroot

by Johnny Jacks
Beetroot is an ingredient that contributes to many delicious and visually appealing dishes. Have you ever wondered if it’s really good for your health? What are the special nutrients in beetroot nutrition? Let’s explore 48 nutrients and 13+ benefits of eating beetroot that you may not know with Goodheathplan.

What is in beetroot nutrition?

Beetroot, also known as beets, is a type of vegetable belonging to the same family as cucumbers. It usually has a round shape and a beautiful orange color, and its size, shape, and color also depend on the seed and soil. They have a hard, thick, ribbed outer skin, and inside is a layer of smooth, firm flesh that covers ivory-colored seeds.

Although it contains many seeds, beetroot can be considered a type of fruit, but in terms of nutrition, it can certainly be considered a type of vegetable. According to data from the US Department of Agriculture, the 48 nutrients in beetroot nutrition distributed in 100g below will definitely surprise you!























Iron, Fe
















Vitamin C








Vitamin B-6


Folate, total


Folate, food


Folate, DFE


Choline, total


Vitamin A, RAE




Carotene, beta


Carotene, alpha


Vitamin E (alpha-tocopherol)


Vitamin K


Saturated fatty acids


SFA 4:0


SFA 6:0


SFA 8:0


SFA 10:0


SFA 12:0


SFA 14:0


SFA 16:0


SFA 18:0


Monounsaturated fatty acids


MUFA 16:1


MUFA 18:1


MUFA 20:1


Polyunsaturated fatty acids


PUFA 18:2


PUFA 18:3




According to data from the US Department of Agriculture – US Department of Agriculture

According to data from the US Department of Agriculture, as we can see, beetroot possesses an impressive nutritional profile. Prominent among these are vitamin A, fiber, antioxidants, vitamin E, iron, and folate.

Pumpkin has an impressive nutritional profile, typically with vitamin A, fiber, antioxidants, vitamin E, iron and folate.

Pumpkin has an impressive nutritional profile, typically with vitamin A, fiber, antioxidants, vitamin E, iron and folate.

  • Vitamin A: The amount of vitamin A in butternut squash is predominantly in the form of precursors such as beta-carotene and alpha-carotene. Your body can convert these potent antioxidants into vitamin A after consuming butternut squash-based dishes. It is also rich in beta-carotene, a type of carotenoid that your body can convert into vitamin A.
  • Antioxidants: Butternut squash is a rich source of antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. These compounds have the ability to neutralize free radicals and prevent them from causing damage to cells in the body.
  • Vitamin Powerhouse: Butternut squash is like a mini vitamin factory that can boost your immune system.
  • Abundant Fiber, Potassium, and Vitamin C: Butternut squash contains less than 50 calories per cup (about 245 grams) while being made up of 94% water. When combined with the potassium and vitamin C found in its nutrient profile, eating butternut squash can provide many health benefits.
  • Vitamin E, Iron, and Folate: Butternut squash is also an excellent natural source of vitamin E, iron, and folate, all of which have been shown to have positive effects on the immune system.
  • Lutein and Zeaxanthin: Butternut squash is also one of the best sources of lutein and zeaxanthin. Together with vitamin A, these nutrients found in butternut squash can help protect your vision.
  • Nutrition from Butternut Squash Seeds: Additionally, butternut squash is a rare plant in which all parts, including leaves, fruit, and seeds, can be a great food source. Butternut squash seeds have a low carb content but are high in healthy fats. By consuming just a small amount of butternut squash seeds, you can provide your body with a significant amount of healthy fats, magnesium, and zinc.

With its high nutritional density and low calorie content, butternut squash is considered a highly nutritious food that you should regularly include in your diet.

What are the benefits of consuming beets?

Most of the health benefits we get from beets come from their high fiber content and the many essential vitamins and minerals present in their nutrition. Here are 13+ impressive health benefits of beets:

Boost immune function

As we learned in the previous section, beets contain a huge amount of beta-carotene, which is partly converted to vitamin A. Studies have shown that individuals deficient in vitamin A may have a weaker immune system.

With 245% of the recommended daily intake of vitamin A in 245 grams of cooked beets, beets can help the body fight infections and enhance intestinal mucosa. Along with other essential nutrients in its composition, regularly supplementing your diet with beets can significantly boost your immune function.

In addition, the vitamin C in beets has been shown to increase white blood cell production, help immune cells function more effectively, and aid in wound healing.

Promote eye health

There are many great benefits that beet nutrition can bring to your eyes. Firstly, as we know, they are rich in beta-carotene. This nutrient helps keep your vision sharp by helping the retina absorb light. Secondly, the combination of abundant vitamins and minerals present in beets can protect your eyes against age-related macular degeneration, especially lutein and zeaxanthin.

Moreover, the amounts of vitamin C and E found in beets have powerful antioxidant properties and can also play a role in preventing free radicals from damaging eye cells.

One study found that supplementing with zinc, vitamin C, E, beta-carotene, or a combination of them may slow the progression of age-related macular degeneration. You can find this perfect combination of nutrients in beets, albeit in smaller amounts than the supplements used in the study.

Protecting the skin from UV rays

Several studies have shown that carotenoids such as beta-carotene found in the nutrition of red pumpkins can act as a natural sunscreen. After consumption, this amount of carotenoids is transported to various organs, including your skin. Here, they protect skin cells from direct damage from harmful UV rays. Eating foods rich in beta-carotene can also help improve the appearance and texture of the skin.

In addition, vitamin C is also essential for healthy skin. Your body needs this vitamin to regenerate collagen – a type of protein that keeps your skin looking youthful. Furthermore, lutein, zeaxanthin, vitamin E, and many other antioxidants found in red pumpkins have been shown to enhance skin defense.

Supporting cardiovascular health

Plants have long been known as a great supplement for cardiovascular health. Specifically, red pumpkins contain specific nutrients that have a positive impact on heart health. For example:

The fiber, vitamin C, and potassium in red pumpkins can help improve blood pressure and regulate cholesterol levels. Many studies have shown that people who consume more potassium have lower blood pressure and a reduced risk of stroke, both of which are leading risk factors for heart disease.

Many antioxidants found in red pumpkins can also help protect LDL cholesterol from oxidation. Specifically, when LDL cholesterol particles are oxidized, they can clump along the artery walls, making it difficult for blood to flow, thereby increasing your risk of heart disease.

Nutrition from beets enhances metabolism in the body.

You may not know this: Eating foods rich in beta-carotene found in beets can help reduce the risk of developing a metabolic syndrome with a group of symptoms related to belly fat. This syndrome includes high blood pressure, poor blood sugar control, and soaring triglyceride levels – all factors that contribute to heart disease and diabetes.

So, when you add beets to your diet, you’re helping your body’s metabolism. This means that your blood sugar is managed and distributed more evenly. Along with that, the high fiber content in beets also helps reduce the sudden surge of blood sugar after consuming too many carbohydrate-rich foods.

Reducing the risk of cancer

Beets are a very good food for helping us prevent cancer. This is due to the strong antioxidant compounds found in this type of fruit, typically carotenoids. They have the ability to neutralize free radicals, inhibit the rapid proliferation of cancer cells, thereby protecting the body against various types of cancer.

Supporting weight loss

Beets are considered a very healthy food because they are rich in nutrients but have extremely low calorie content. In other words, beets are an ideal food for those who are trying to lose weight. The abundant fiber content in beets is also the reason for limiting your appetite. Instead of rice or potatoes, you can use beets in your diet.

Preventing diabetes

Free radicals are small molecules produced by the body’s metabolism process. They play an important role in killing harmful bacteria, albeit unstable. However, when free radicals in the body develop excessively, they create a condition called oxidative stress – a cause of many chronic diseases, including diabetes, heart disease, and cancer.

There is no doubt about the antioxidant properties of beets. The alpha-carotene, beta-carotene, and beta-cryptoxanthin in this fruit can reduce the risk of chronic diseases.

Good for the brain

The high content of glutamine acid in butternut squash is an essential source of nutrition for brain function, helping to enhance memory and concentration. Expecting mothers should add butternut squash to their diet to provide adequate nutrients for the development of the fetal brain.

Digestive support

As mentioned, butternut squash is a good source of fiber that helps the body feel full while promoting healthy digestion. With up to 90% water content, butternut squash supports better bowel movement, stimulates digestion, and reduces the risk of bloating, indigestion, or constipation.

This excellent fiber content can also slow down the process of carbohydrate absorption, including natural sugars. This can help to control blood sugar levels.

Pumpkin is a good source of fiber that helps you feel full and promotes healthy digestion.

Pumpkin is a good source of fiber that helps you feel full and promotes healthy digestion.

Helps wounds heal faster

A significant amount of vitamin C found in red beets has been shown to boost immune cell activity and increase white blood cell production. This is the primary reason why red beets help wounds heal faster. Additionally, vitamin A can help fight infections and you can find both of these vitamins in delicious dishes made from red beets.

However, to reap the maximum benefits of red beets, it is important to use them as a vegetable in your daily meals rather than a dessert or a fruit that needs to be processed.

Benefits of Red Beet Seeds

Aside from the tender, nutrient-rich flesh mentioned above, red beet seeds are also associated with some incredible health benefits! They have been shown to improve cardiovascular health, digestion, prostate health, protect against certain cancers, improve sleep, and blood sugar levels. Despite being small, red beet seeds are packed with valuable nutrients, including magnesium, zinc, fiber, and healthy fats.

Inexpensive and easy to incorporate into your diet

With 40 nutrients and 10 amazing benefits, you definitely don’t want to overlook red beets in your family’s daily menu. It’s wonderful that this vegetable can be found widely at markets and grocery stores and is quite inexpensive. You can easily incorporate red beets into your meals today with delicious, nutritious dishes.

How to provide nutrition from pumpkin through daily dishes

How to incorporate the nutritional benefits of pumpkin into your daily meals? It is highly versatile as it can be used in a variety of appetizers, desserts, or main dishes. Pumpkin is commonly used in sweet treats like pies, baked goods, custards, and muffins, but it is also a favorite ingredient in savory dishes.

You can prepare pumpkin as soup, porridge, stew, or stir-fry it with different meats. Canned pumpkin can also be combined with coconut milk and various spices to create a beautiful color for the dish. Here are some popular and delicious pumpkin recipes:

Pumpkin and Pork Rib Soup

This is a dish that is certainly no stranger to us! With this soup, you can combine pumpkin with pork ribs, fresh shrimp, minced meat, or seaweed, all of which will bring a special flavor. The broth is rich, with an impressive sweet and savory taste, the soft and fragrant pumpkin blends with the fresh and delicious ingredients to stimulate the taste buds.

Ingredients: Pork ribs (300g), 1 pumpkin (about 300g), 2 sprigs of scallions, seasonings.


Clean the ribs with diluted salt water for 15 minutes. Remove the ribs, rinse with clean water, and let them dry. Then, marinate the ribs with ground pepper, salt, MSG, chicken powder… mix well and let it sit for about 30 minutes for the ribs to absorb the seasonings. Peel and wash the pumpkin, cut into bite-size pieces.

Put the marinated ribs in a pot with 1 liter of water and bring to a boil. Skim off any impurities, reduce heat, add seasoning to taste, and continue simmering.

When the ribs are tender and the broth is sweet enough, add the pumpkin to the pot and cook until the pumpkin is soft.

Adjust the seasoning to taste, turn off the heat, sprinkle with chopped scallions, and serve hot.

Red pumpkin milk

Red pumpkin milk has long been known as a delicious and nutritious drink supplement! With a light sweet taste, a fragrant, creamy and nutritious richness, it will surely be a drink you cannot miss.

Ingredients: Fresh red pumpkin (1 kg), coconut water (500ml), unsweetened fresh milk (1.5 liters), condensed milk (½ can)


Prepare ingredients: Clean and peel the outer layer of the red pumpkin, cut it into small pieces.

Steam red pumpkin: Put the pumpkin in a steamer, add a little salt to the water inside the pot. Steamed red pumpkin will retain the maximum flavor and nutrients. When the pumpkin is soft, turn off the heat and let it cool.

Blend red pumpkin with milk: Put the steamed pumpkin into a blender with the mixture of condensed milk, coconut water, and unsweetened fresh milk. Use a strainer to filter the mixture until the milk reaches the smoothest state.

Cook red pumpkin milk: Pour the mixture into a pot and bring to a boil. When boiling, stir evenly with a low flame, avoiding the milk from burning at the bottom of the pot. Turn off the heat when the milk is just boiled.

You can enjoy this rich and creamy milk when it’s cool, and it will taste better when served cold.

Sauteed red pumpkin with garlic

Sauteed red pumpkin with garlic is used as a vegetable and is loved for its beautiful golden color, soft and chewy texture, and characteristic sweetness. Don’t hesitate to try this delicious dish today!

Ingredients: Red pumpkin (250g), minced garlic (4 cloves), scallions, spices.


Peel the pumpkin, clean it, and cut it into small pieces. Crush and mince garlic. Rinse and chop scallions.

Fry minced garlic until golden and fragrant.

Add pumpkin and stir evenly, add a little spices for taste, and stir evenly.

Add some water, cover the lid, and let the pumpkin cook for 1 minute with high heat until it is fully cooked (depending on your taste and the thickness of the pumpkin, you should adjust the cooking time).

Put the pumpkin on a plate, sprinkle with a little pepper, garnish with cilantro, scallions, and serve with rice.

In addition, you can also eat other parts of the red pumpkin such as leaves and seeds. Roasted or dried pumpkin seeds can be used as a crunchy snack or added to salads, while the leaves of this plant are stir-fried like…

Tips for adding Red Pumpkin to your daily diet

To fully enjoy the amazing health benefits of red pumpkin, here are some tips you should know when adding this delicious fruit to your family’s daily diet.

Avoid overeating: Red pumpkin is very good for health and safe when eaten in moderate amounts. Like other vegetables, supplementing too much fiber can lead to digestive problems. Drinking a full glass of water each time you eat red pumpkin will help the body absorb fiber more easily.

Reasonable amount: Nutrition experts recommend eating 2 red pumpkin meals a week.

Who should not eat: Red pumpkin is safe for almost everyone. However, some people may be allergic after eating red pumpkin with symptoms such as nausea, abdominal pain, difficulty breathing… and need to go to a medical facility for timely treatment. Red pumpkin is also considered a mild diuretic, meaning that eating too much can cause an increase in water and salt in the body that needs to be excreted through urine. For people using some medications such as lithium, eating too much red pumpkin can lead to the removal of lithium from the body, causing many serious side effects.

Avoid eating old or stale red pumpkin: At this time, the sugar content in the fruit will increase, ferment and create many harmful toxins for the body.

How to choose delicious red pumpkin: You should choose red pumpkins with leaf stems that are only about 2 fingers long, these fruits are usually fresh and will last longer. Make sure the red pumpkin you hold in your hand feels firm, hard, and not soft due to wilting. You should not buy red pumpkins that show signs of being crushed, rotten, or watery… as they are signs that the red pumpkin is spoiled.

Therefore, this article has provided complete information about the nutrition of red pumpkin. Try combining this fruit into your family’s daily diet today to enjoy the amazing health benefits it brings. Follow Goodheathplan.com for more interesting daily nutrition information!

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