Can Eating Beets Help with Iron Deficiency?

December 11, 2025 •

4 min read

While beets are often promoted as a powerful remedy for anemia, the truth is more nuanced. While a good source of supportive nutrients like vitamin C and folate, beets alone are not a high-iron food compared to other options. This article delves into the actual benefits of including beets in a diet for those with iron deficiency, separating fact from popular myth.

Quick Summary

Beets contain iron, folate, and vitamin C, nutrients that aid in red blood cell production and enhance iron absorption. While not the richest iron source, they can support iron levels, especially when combined with a balanced diet of other iron-rich foods.

Key Points

Beets are not high in iron: The deep red color of beets comes from betalain pigments, not high iron content.
Vitamin C boosts iron absorption: Beets contain vitamin C, which is crucial for maximizing the body's absorption of non-heme (plant-based) iron.
Folate aids red blood cell production: Beets are rich in folate, an essential nutrient for the healthy production of red blood cells.
Use beet greens for more iron: Beet greens contain significantly more iron than the root and should be included in your diet.
Combine with other sources: For maximum effectiveness, incorporate beets into a balanced diet that includes other, higher-iron foods.
Consult a professional: Beets are not a cure-all for iron deficiency; a proper medical diagnosis and treatment plan are necessary.

Understanding the Role of Beets in Iron Deficiency

Iron deficiency is a condition where the body lacks sufficient iron to produce hemoglobin, the protein in red blood cells that carries oxygen. This leads to a common type of anemia, causing symptoms like fatigue, dizziness, and shortness of breath. While the deep red color of beets suggests a high iron content, this is often a misconception. The red hue comes from betalain pigments, not iron itself. However, beets and their greens offer several key nutrients that play a significant, indirect role in combating iron deficiency.

The Nutritional Profile of Beets for Anemia Support

Beets are more than just their iron content. They offer a nutritional profile that actively aids the body's processes for managing iron and red blood cell production.

Folate (Vitamin B9): Beets are an excellent source of folate, a B-vitamin crucial for the growth and division of cells, including the production of new red blood cells. A folate deficiency is a known cause of anemia, making beets beneficial for addressing this aspect of blood health.
Vitamin C: Beets contain vitamin C, a nutrient known to significantly boost the absorption of non-heme iron (the type found in plants). Consuming beets alongside other plant-based iron sources, like lentils or spinach, can maximize the iron your body takes in.
Nitrates: The natural nitrates in beets convert into nitric oxide in the body, which helps relax and widen blood vessels. This improves blood flow and oxygen delivery throughout the body, supporting overall circulation and athletic performance, which can be negatively impacted by anemia.
Copper: Trace amounts of copper in beets aid in the production and mobilization of iron. Copper supports the function of enzymes that transport iron from storage throughout the body.

Beets vs. Other Iron-Rich Foods: A Comparison

While beets are a useful dietary addition, it is important to contextualize their iron content relative to other foods, particularly those with more bioavailable heme iron found in animal products.


Food (100g serving)	Iron Content (mg)	Iron Type	Key Co-nutrients	Notes
Beetroot	0.8–1.0	Non-heme	Folate, Vitamin C, Nitrates	Supports red blood cell production and absorption via vitamin C.
Spinach (Cooked)	~2.7	Non-heme	Vitamin C, Vitamin K	Higher iron content than beets, with vitamin C for enhanced absorption.
Lentils (Cooked)	~3.3	Non-heme	Folate, Fiber, Protein	A powerhouse plant-based iron source.
Beef Liver (3.5 oz)	~6.5	Heme	B-vitamins, Vitamin A	Excellent source of highly bioavailable heme iron.
Dark Chocolate (70% cocoa)	~6.3	Non-heme	Magnesium, Antioxidants	Provides iron, but absorption can be limited by other compounds.

Practical Ways to Incorporate Beets into Your Diet

There are numerous ways to add beets to your meals to support iron levels. The key is to combine them with vitamin C sources to maximize non-heme iron absorption and to remember they are part of a broader, balanced approach.

Beetroot Juice Blend: Juicing beets is a popular method, and combining them with carrots and an orange adds a powerful dose of vitamin C to aid absorption. A typical juice blend might include one beetroot, a few carrots, and an orange.
Beet and Citrus Salad: Create a vibrant salad with roasted or raw beets, orange segments, and a light vinaigrette. The vitamin C from the oranges will aid in the absorption of the beet's non-heme iron.
Include Beet Greens: Don't discard the leafy greens! Beet greens contain significantly more iron than the root and can be sautéed like spinach with garlic and olive oil.
Roasted Beets: Roasting brings out the natural sweetness of beets. Dice them and roast with other vegetables, such as sweet potatoes, for a nutrient-dense side dish.
Smoothies: Add a small amount of raw or cooked beet to your daily smoothie alongside other iron-rich fruits and vegetables for a nutritional boost.

A Holistic Approach to Managing Iron Deficiency

While beets are a helpful dietary component, they should not be seen as a standalone cure for iron deficiency. A proper diagnosis from a healthcare professional is essential, especially for moderate to severe anemia, which may require medical treatment or iron supplementation. A well-rounded diet that includes a variety of heme and non-heme iron sources is the most effective approach for maintaining healthy iron levels.

Conclusion

In conclusion, can eating beets help with iron deficiency? The answer is yes, but not in the way many people believe. Beets are not an iron superpower, but their supporting cast of nutrients—particularly folate and vitamin C—make them a valuable ally in the fight against iron deficiency. By enhancing iron absorption and supporting red blood cell production, beets contribute to overall blood health. For the best results, incorporate beets as part of a diversified diet rich in various iron sources and always consult a doctor for a personalized treatment plan.

Frequently Asked Questions

A 100g serving of raw beetroot contains approximately 0.8-1.0 mg of non-heme iron. While helpful, it is not a primary source of iron compared to other foods like lentils or red meat.

Yes, beet greens are a much richer source of iron than the beet root itself. They contain nearly 3 mg of iron per cup and are packed with other nutrients like Vitamin C.

To enhance iron absorption, combine beets with vitamin C-rich foods. This can be done by adding citrus fruits to a beet salad or mixing orange juice into a beet smoothie.

No, beets cannot cure iron deficiency alone. They are a supportive dietary tool, but moderate to severe cases of anemia require medical diagnosis and potentially iron supplements from a healthcare professional.

Beets are rich in folate (Vitamin B9), which is essential for the production of red blood cells. A deficiency in folate can contribute to certain types of anemia.

Beetroot juice is a concentrated way to consume the beneficial nutrients in beets, but whole beets offer valuable fiber. Both can be part of a healthy diet, but the juice is a convenient option for some people.

A common and harmless side effect is beeturia, which causes urine to turn pink or red. In some cases, beets may cause mild allergic reactions or temporary low blood pressure.