Is red beet good for low iron?

December 12, 2025 •

4 min read

According to a 2023 study on anemic rats, a beetroot extract supplement was found to be more effective at improving hemoglobin and red blood cell count than a conventional iron supplement. While this is a promising finding, understanding the full role of red beet in addressing low iron requires a deeper look at its nutritional profile and how it compares to other iron sources.

Quick Summary

Red beets are not the highest source of dietary iron but contain folate and vitamin C, which aid red blood cell production and iron absorption. They can be a beneficial part of a balanced diet to help manage low iron levels, but should not be relied on as a replacement for medical treatment.

Key Points

Moderate Iron Source: Red beet contains non-heme iron, which is absorbed less efficiently than iron from animal products.
Rich in Folate: Beets are a great source of folate (Vitamin B9), which is essential for healthy red blood cell production.
Boosts Absorption: The vitamin C in red beet helps increase the body's absorption of non-heme iron from plant-based foods.
Not a Cure: While beneficial, red beet should not replace professional medical treatment for diagnosed iron deficiency.
Best as a Complement: For maximum benefit, consume red beets alongside other high-iron foods and sources of vitamin C.
Consider Beet Greens: Beet greens contain more iron per cup than the beet root itself and should also be consumed.

The Nutritional Profile of Red Beets

While the deep red color of beets comes from antioxidant compounds called betalains, not iron, the vegetable does contain a range of nutrients that support blood health. For example, one cup of raw beets contains approximately 1.09 mg of non-heme iron. Non-heme iron, which is found in plant foods, is absorbed less efficiently by the body than heme iron from animal sources. However, it is the combination of other nutrients in red beet that makes it particularly beneficial for individuals with low iron.

Folate (Vitamin B9)

One of the most important nutrients in red beet for addressing low iron is folate. This B vitamin is essential for the production of red blood cells, and a deficiency in folate can also lead to a type of anemia. Beets contain a substantial amount of folate, with one cup of raw beets providing 148.24 micrograms (mcg).

Vitamin C and Iron Absorption

Red beets also contain vitamin C, a well-known enhancer of iron absorption. When consumed alongside iron-rich foods, vitamin C helps the body absorb non-heme iron more effectively. This synergistic effect is why pairing red beets with other plant-based iron sources is a sound dietary strategy.

How Red Beet Benefits People with Low Iron

Incorporating red beets into your diet offers several benefits beyond their moderate iron content. The synergistic effect of the nutrients they contain supports overall blood health and aids in managing low iron levels. Some of these benefits include:

Support for Red Blood Cell Production: The combination of iron and folate helps the body create healthy red blood cells, which are crucial for carrying oxygen throughout the body.
Improved Hemoglobin Levels: Studies, like those involving beetroot juice supplementation, have shown that regular consumption can help increase hemoglobin levels, a key indicator of iron status.
Enhanced Oxygen Transport: The nitrates found in beets are converted into nitric oxide in the body, which can improve blood flow and oxygen delivery to muscles and tissues.
Antioxidant Support: Betalains, the powerful antioxidants in beets, fight oxidative stress and inflammation, contributing to overall health.

Ways to Incorporate Red Beet

Red beet can be easily added to your diet in various forms:

Juice: A popular method, juicing allows for quick absorption of nutrients. Try a blend with oranges or carrots to maximize vitamin C content.
Salads: Grated or roasted beets add color and nutrients to salads. Pair them with a lemon-based dressing.
Cooked: Add beets to soups, stews, or roast them as a side dish. Roasting preserves more nutrients than boiling.
Smoothies: Blend beets with fruits like strawberries or pineapple for a nutrient-packed drink.

Red Beet vs. Other High-Iron Foods

To put the iron content of red beets into perspective, here is a comparison with other common iron sources. It's important to remember that combining foods can greatly impact absorption rates, especially for non-heme iron.


Food (per 100g)	Iron Content	Type of Iron	Absorption Helper	Key Takeaway
Red Beet (Cooked)	~1.4 mg	Non-heme	Vitamin C	Good source of folate; aids in absorption of other iron sources.
Spinach (Cooked)	~2.7 mg	Non-heme	Vitamin C	Higher iron content than beets but contains oxalates which can inhibit absorption.
Beef Liver	~17.9 mg	Heme & Non-heme	N/A	Highest iron content and most easily absorbed.
Lentils (Cooked)	~3.3 mg	Non-heme	Vitamin C	High in iron and protein; vegetarian source.
Fortified Cereal	Varies widely	Non-heme	Depends on brand; fortified with iron.	Can be a reliable source for daily iron intake.

Important Considerations for Iron Deficiency

While adding red beet to your diet is a healthy choice, it is not a cure for iron deficiency anemia. It is a supportive food that provides valuable nutrients. For those with a diagnosed iron deficiency, a doctor's guidance is essential. In many cases, especially for moderate to severe anemia, a medical professional may recommend iron supplements or other treatments. Combining red beets with other iron-rich foods, particularly those containing vitamin C, is an effective dietary strategy to help boost your iron levels. For more information on anemia and dietary strategies, consulting an authoritative source like the National Heart, Lung, and Blood Institute can provide valuable context.

Conclusion

In summary, red beet is beneficial for low iron, but not because of a high iron content. Its value lies in the supportive nutrients it provides, specifically folate and vitamin C. Folate is vital for red blood cell production, and vitamin C dramatically improves the absorption of plant-based (non-heme) iron from all the foods you consume. While red beet can certainly be a helpful part of a balanced diet for managing low iron, it should be viewed as a complement to other iron-rich foods and not a standalone solution. Always consult with a healthcare provider for a proper diagnosis and treatment plan for iron deficiency.

Frequently Asked Questions

While beetroot does contain non-heme iron, it is not considered one of the highest sources of iron compared to foods like liver or spinach. Its primary benefit for low iron comes from its folate and vitamin C content.

Beetroot helps with anemia by providing folate, which supports red blood cell production, and vitamin C, which enhances the absorption of iron from other foods. Its nitrates also improve blood flow.

Juicing can help the body absorb nutrients faster, and combining beetroot juice with high-vitamin C fruits like oranges can significantly boost iron absorption. However, cooking beets can cause some nutrient loss, so roasting is often preferred over boiling.

No, beetroot alone cannot cure anemia. It is a helpful dietary supplement but should not replace medical treatment for a diagnosed iron deficiency. For moderate to severe anemia, a doctor may prescribe iron supplements.

A popular recipe for iron deficiency is 'ABC juice,' which combines apple, beetroot, and carrot. Adding a squeeze of lemon or orange juice can further enhance iron absorption due to the high vitamin C content.

There is no single recommended daily amount, but health professionals may suggest consuming one to two medium-sized beetroots per day as part of a balanced diet to support iron levels. Always consult a doctor for personalized advice.

To boost iron absorption, combine beetroot with foods rich in vitamin C, such as citrus fruits, bell peppers, or strawberries. Pairing beetroot with heme-iron sources like lean red meat can also enhance the absorption of non-heme iron.