Beetroot in Pregnancy – Health Benefits and Side Effects

A woman holding fresh beetroots

Beetroot is, no doubt, a healthy root vegetable that is widely used all over the world. It also proves useful to pregnant women. Keep reading to know more about how beets can benefit you and your baby in the womb, and the ways to consume it.


Amazing Benefits of Consuming Beetroot During Pregnancy

A woman eating beetroot

Beets are rich in many nutrients and components that are helpful for the growing foetus. Some of the benefits of consuming beetroot during pregnancy include:

1. Lowers the Risk of Anaemia

Beets have a good amount of iron, which boosts the count of red blood cells and reduces the risk of anaemia during pregnancy.

2. Boosts Immunity

The antioxidants present in beetroot improve your immunity and protect against infections during pregnancy.

3. Lowers the Risk of Osteoporosis

Pregnant women are known to be at a higher risk of osteoporosis – a condition that makes your bones weak and brittle. Beets have a good portion of silica and calcium, which keep your teeth and bones strong.

4. Regulates Metabolism

Beets are potassium-rich, hence, consuming them balances your electrolytes and regulates metabolism. They are also known to maintain blood pressure levels during pregnancy.

5. Prevents Inflammation

Betaine, an anti-inflammatory agent present in beetroot, prevents inflammation, pain and swelling in the joints during pregnancy.

6. Helps to Maintain the Blood Sugar Levels

Beets, being low-glycemic foods, take longer to convert into glucose and absorb into the blood. This helps to maintain your blood sugar levels.

7. Aids Foetal Development

Rich in folic acid, beets promote healthy growth and development of your baby. They also aid in developing your baby’s spinal cord.

8. Promotes a Healthy Liver

Betacyanin present in beets detoxifies your liver and blood. It also eliminates fatty acids and toxins from your body, ensuring a healthy pregnancy.

9. Provides Vitamin C

The vitamin C content in beetroots aids the absorption of iron and paves the way for a healthy pregnancy and delivery.

10. Prevents Birth Defects

The folic acid promotes the growth of healthy tissues and foetal development. It also prevents birth defects like spina bifida by ensuring optimal development of the spinal cord.

Are There Any Risks Associated With Eating Beets During Pregnancy?

Despite their numerous health benefits, there are a few side-effects of consuming beetroot during pregnancy:

  • Beets contain betaine, which can cause vomiting, nausea, diarrhoea, and other gastrointestinal problems.
  • The nitrate content in beets can cause fatigue and weakness during pregnancy.
  • An excessive consumption of beetroot juice may lead to temporary paralysis of your vocal cords.
  • Consuming beetroot in excess may also lead to a condition called as beeturia which can turn your urine and stools red in colour
  • The oxalate content present in the beets may cause kidney stones

How to Add Beetroot to your Pregnancy Diet

Once the morning sickness and nausea subsides, you’ll be able to eat without feeling the urge to throw up. This is when you can start adding beets, along with other vegetables, to your diet. Eating beetroot in the second trimester is a great way to stack up on the nutrients that promote a healthy pregnancy and childbirth. Here are a few unique beetroot recipes you can try your hand at:

1. Beetroot Tea

Beetroot tea has invigorating properties, and the best part is that it doesn’t contain caffeine!


  • Water – 1/4 cup
  • Beets, peeled and finely shredded – 4
  • Honey – 1/2 cup
  • Juice of 2 lemons


  • Boil water in a saucepan and add the beets, lemon juice and honey to it.
  • Let it boil.
  • Turn off the stove and let the mixture steep for around 20 minutes.
  • Strain and serve.

2. Beetroot Powder

An easy way to consume beets is to grind them to a fine powder and mix with water or juice.


  • Beetroot – 1


  • Rinse and peel the beetroot. Cut it into thin slices.
  • You need to dry the beetroot. You can either place it in the oven on low heat or sun-dry by covering with a net.
  • Once the vegetable has dried up, blend it in a grinder.
  • Store the beetroot powder in an airtight container.

While it’s important to consume beetroot during pregnancy, you shouldn’t take it in excess. Limit your beetroot intake to two a day. We suggest getting a second opinion from your gynaecologist.