Raw beetroot: A valuable yet misunderstood superfood
Beetroot is a well-known vegetable cuisine – cooked, roasted, pickled, in borscht, or salads. But can you eat it raw? This question still raises doubts, though the answer is simple.
Warm beetroot is probably familiar to everyone – it appears on tables in the form of borscht, sautéed beetroot, or roasted slices. But what about eating it raw? This question is appearing more frequently, especially in the context of healthy eating and the desire to consume less processed products. Raw beetroot still causes some concerns – some say it is hard to digest, others say it is harmful, and others don’t know how to serve it so that it tastes good at all.
It's time to dispel these doubts – because it turns out that not only can you eat raw beetroot, but it's actually worthwhile. It is rich in nutrients, which partly get lost in the cooking process. This vegetable contains a wealth of valuable elements, which are best absorbed in its raw form – of course, in reasonable amounts and with a few rules in mind.
What do raw beetroots contain?
Raw beetroot is not only edible but also exceptionally valuable. It provides plenty of vitamins, minerals, and antioxidants, and in its unprocessed state, it retains most of what’s best. If you have no health contraindications, it’s worth including it in your daily diet, even in the form of a simple slaw or juice.
Beetroots are a source of:
- fibre, which supports digestion and regulates bowel function,
- folic acid, important for pregnant women, among others,
- B-group vitamins, including B6,
- antioxidants (including betalains), which have anti-inflammatory effects,
- iron, potassium, magnesium, and other minerals,
- nitrates, which can help lower blood pressure.
Importantly, during cooking, some of these valuable substances break down. That is why raw beetroot has an advantage if we care about the maximum amount of vitamins and minerals.
How to eat raw beetroots?
They are most commonly consumed in the form of:
- grated slaw with apple and lemon juice,
- an addition to salads with rocket, feta, or goat's cheese,
- an ingredient in fresh juices and shakes (e.g., with carrot and apple),
- thinly sliced pieces in the form of carpaccio.
Their flavour is slightly earthy and sweet – it may not suit everyone in its pure raw form, but it pairs well with acidic and spicier additions (e.g., lemon, horseradish, yoghurt).
Who should be cautious about raw beetroots?
Although raw beetroot is healthy, there are a few situations where caution is advised.
- People with kidney stones or a tendency to form them should limit beetroot consumption due to the presence of oxalic acid.
- Raw beetroot in larger quantities may cause bloating or slight digestive issues – it’s advisable to start with small portions.
- Beetroot juice should be drunk after standing for about 30 minutes, as it may be too intense for the stomach immediately after being squeezed.
