Beetroot

Beetroot is the root vegetable that supplies nitrates, which the body converts to nitric oxide and uses to dilate blood vessels. The effect is real, measurable and fast.

The 50 Man Foods uses beetroot for blood flow, and betaine for liver function.

  • Daily or before training
  • Root vegetable
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw Amount % DV Relative amount
Betaine 1.6 mg
Folate 109 mcg 27%
Fiber 3.4 g 12%
Carbohydrate 10 g 3%
Calories 43 kcal 2%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Nitrates from beetroot are converted to nitric oxide, which dilates blood vessels and supports blood flow. The effect is fast — measurable within an hour of eating.

Betaine supports liver function and methylation, which testosterone production depends on.

How much, how often

  • 100–200 g

    Daily or before training

    Nitrates for blood flow; betaine for liver function.

  • Raw or roasted

    Not boiled

    Boiling leaches the nitrates into the water; roasting or raw is the point.

How to buy and prepare it

Firm, smooth beetroot without soft spots. Smaller beets are sweeter and more tender.

Pre-cooked beetroot in vacuum packs is convenient but has fewer nitrates than raw.

Roast at 200°C for 45 minutes with the skin on, or grate raw into a salad with oil and lemon.

Beetroot juice is the fastest way to get nitrates; raw in a salad is the slowest but most sustainable.

Store in the fridge crisper for up to two weeks. Remove the green tops to preserve moisture.

Cooked beetroot keeps 5 days in the fridge.

In these guides

Questions

Does beetroot really improve blood flow?
Yes. Nitrates are converted to nitric oxide, and studies show measurable improvements in blood flow within hours.
Beetroot or beetroot juice?
Both work. Juice is faster; the whole root gives you fiber and betaine as well.
Is beetroot keto?
Not strictly — 7 g net carbs per 100 g. A small serving fits; it is not a free food.