Can You Eat Raw Beets?

Beetroot is one of the vegetable people either love or hate. However, even with people who like to eat beet, they prefer to eat it in a cooked form only. However, not many people know that eating raw beet could also be beneficial for them to improve their health.

If you like beetroot, read on to find if you can go a step ahead and try eating this vegetable raw. But, before that, we will address your concerns about whether it is OK to eat raw beet.

Is it safe to eat beetroot?

Yes, definitely. Beetroot can be eaten in raw form. It can be chewed, swallowed, and digested easily. Beetroot is not known to affect the bodily functions in any adverse manner. In fact, it can support several normal functions and support your health.

What are the health benefits of raw beets?

Eating raw beetroots is associated with a range of benefits most of which are linked to the high iron content in this vegetable. A research study has revealed that the juice prepared from raw beetroot can enhance cycling performance in the simulated altitude conditions. [1]

Beetroot can also improve your exercise performance and enhance your stamina to perform strenuous workouts by increasing hemoglobin levels in the blood. It would enhance the oxygen-carrying capacity of blood and thus, help you perform physical activities with ease.

Additionally, it is also proven that eating raw beetroot can help to control blood pressure. It can support the normal functions of the heart and enhance its capacity to pump blood. It can also reduce inflammation in the heart and promote healing of the damaged cardiac tissues thereby restoring the healthy functioning of this vital organ. Hence, patients suffering from hypertension are advised to include raw beet in their diet. [2]

Raw beetroot can improve the secretion of nitric oxide in the body. Nitric oxide, in turn, can improve the blood flow through all the organs and tissues. This could reduce the risk of myocardial infarction and stroke that occur due to the reduced blood supply to the heart and brain, respectively. [3]

There are numerous ways to include raw beet in your diet. You can simply chop it to thin slices and add it to your sandwiches. You can grate it and add it to salads. Another wonderful way to enjoy the benefits of raw beetroot is to simply prepare a juice. You can add fruit chunks of your choice while preparing the juice to make it healthier and tastier.


  1. Muggeridge, David & Howe, Christopher & Spendiff, Owen & Pedlar, Charles & James, Philip & Easton, Chris. (2013). The Effects of a Single Dose of Concentrated Beetroot Juice on Performance in Trained Flatwater Kayakers. International journal of sport nutrition and exercise metabolism. 23. 10.1123/ijsnem.23.5.498.
  2. Eggebeen, Joel, Daniel B. Kim-Shapiro, Mark Haykowsky, Timothy M. Morgan, Swati Basu, Peter Brubaker, Jack Rejeski, and Dalane W. Kitzman. “One Week of Daily Dosing With Beetroot Juice Improves Submaximal Endurance and Blood Pressure in Older Patients With Heart Failure and Preserved Ejection Fraction.” JACC: Heart Failure. Elsevier, February 10, 2016.
  3. Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801–2822. Published 2015 Apr 14. doi:10.3390/nu7042801