The ruby-red colored beets are quite beneficial for people in general but they have certainly found an important place in pregnant women's diet. While many women eat beets during pregnancy, some still feel concerned.The root vegetables can lead to an increase in oxalate levels in blood, which is why it is a good idea to talk to your healthcare provider before you include beetroot in your diet.

Benefits of Beetroot in Pregnancy

There are certain benefits associated with the use of beetroot during pregnancy. Here is more about it.

1. A Great Source of Iron

Beetroot is packed with iron which increases the hemoglobin content of the blood. Regular consumption of beetroot juice will protect you from anemia in pregnancy.

2. Better Liver Health

Beetroot contains a nutritious pigment called the betacyanin that detoxifies your liver and the blood. It eliminates toxins from the body and ensures that fatty acids do not stay in your system. This keeps your liver healthy, which in turn ensures healthy pregnancy.

3. A Rich Source of Vitamin C

Along with iron, beetroot juice is a great source of vitamin C which enhances the absorption of iron in the body. You can drink beetroot juice throughout pregnancy for a healthy delivery.

4. Improved Fetal Development

Beetroot in pregnancy promotes proper fetal development mainly because it provides your body with folic acid. It also promotes the formation of red blood cells in the body and is essential for the development of your baby's spinal cord during the first trimester of your pregnancy.

5. Reduced Risk of Osteoporosis

Pregnant women are at a greater risk of developing osteoporosis, but regular consumption of beetroot lowers this risk to some extent. Beets contain silica and calcium, which strengthen bones and prevent decalcification of your bones and teeth during pregnancy.

6. Lowered Inflammation

You can consume beetroot to lower inflammation in the body because it contains a powerful anti-inflammatory agent called betaine. Regular consumption will fight inflammation and protect you from joint swelling and pain.

7. Healthy Blood Sugar Levels

Beetroot is a low-glycemic food, which means that your body takes time to absorb sugar found in beetroot. Therefore, it does not lead to an instant spike in your blood sugar levels.

8. Stronger Immune System

Your immune system becomes weak during pregnancy, so it is important to take steps to boost immunity. One simple way is to consume beetroot in pregnancy and save yourself from various infections and ailments. Its vitamin C content improves immunity levels and gives you the ability to fight off infections.

9. Increased Metabolism

Thanks to the presence of potassium, beetroot is extremely beneficial for your metabolism. Eating beet or drinking its juice will increase your potassium intake and help maintain electrolyte balance in the body. This in turn will regulate your metabolism during pregnancy.


Even though beetroot has its benefits, you should include it in your diet after considering its side effects. For instance:

  • Beetroot contain betaine that may cause vomiting, nausea, and gastrointestinal issues in some people.
  • Beetroot has nitrates that may make you feel weak during pregnancy.
  • Regular consumption of beetroot juice may paralyze vocal cords temporarily.
  • Excess consumption of beetroot may cause a condition called beeturia characterized by reddish urine and stools.
  • Beetroot contains oxalate that may increase your risk of developing kidney stones.

How to Properly Consume Beetroot in Pregnancy

You can include beetroot in your diet in many different ways.

  • The simplest way is to slice it and mix with other vegetables to make a salad.
  • You can also bake it and serve with other roasted veggies.
  • Boiled beetroot may be a great snack for you to try during pregnancy.
  • You can drink beetroot juice. Be sure to mix its juice with other veggies, such as carrots, which are also beneficial for pregnancy women.
  • While you can enjoy beetroot in many different ways, it is important to ensure that you do not over consume it. Do not drink fresh juice of more than two beetroots a day. Keeping it within 1/4-2 beetroots a day is recommended.

More Tips for Healthy Diet in Pregnancy

Your healthcare provider should confirm whether you should consume beetroot in pregnancy or avoid it, but you also need to consider other things to maintain a healthy diet in pregnancy. For instance:

  • Eat a variety of foods including 2-4 servings of fruit, 6-11 servings of grains and breads, four servings of dairy products, 4 servings of veggies, and about three servings of protein sources, such as fish, poultry, meat, and nuts. Do not consume too much of sweets and fats.
  • Opt for fiber-rich food, such as whole-grain breads, beans, cereals, rice, and pasta. You can also take fiber supplements to prevent gas and cramping. Be sure to talk to your doctor before you start taking any supplements during pregnancy.
  • Be sure to get more minerals and vitamins through food you eat during pregnancy. Taking a prenatal vitamin supplement is a great idea, but talk to your doctor to find the right product.
  • Increase your calcium intake and get at least 1000-1300 mg of calcium daily.
  • Get at least 27 mg of iron daily from iron-rich foods–the list includes spinach, lean meats, breakfast cereals, and beans.
  • Be sure to get at least 220 mg of iodine a day for the health of your baby's nervous system and brain. You can get it from dairy products such as cheese, milk, and yogurt.
  • Include one good source of folic acid in your diet and have it every day. The options include dark green leafy veggies, legumes, and veal.
  • Opt for pumpkins, carrots, spinach, sweet potatoes, turnip greens, water squash, or apricots to meet your vitamin A needs.