Beets are a colorful root vegetable offering folate, iron, and fiber. They can be enjoyed roasted, boiled, or grated raw, making them a versatile and nutritious addition to a pregnancy diet.
Why it's good in pregnancy
Beets provide folate, which is important for your baby's neural tube development, along with iron to support your increased blood volume. Their vitamin C content helps with iron absorption, and fiber supports healthy digestion.
Key nutrients
FolateSupports healthy neural tube development in your baby.
IronHelps support your increased blood volume during pregnancy.
Vitamin CSupports immune health and enhances iron absorption.
PotassiumHelps regulate fluid balance and blood pressure.
FiberSupports healthy digestion and helps prevent constipation.
Serving ideas
Roasted beets with olive oil
Grated raw beet in a salad
Beet soup served hot
Beets added to a grain bowl
Pickled beets as a side dish
Beet and goat cheese salad with pasteurised cheese
Safety
Wash thoroughly before use.
Wash beets thoroughly under running water, scrubbing the skin before cooking or peeling. Cook beets until tender by roasting, boiling, or steaming, and store any leftovers in the refrigerator for a few days. If eating beets raw or grated, wash them well and consider peeling first. Choose firm, unblemished beets when shopping and avoid any with soft spots or mould.
Common questions
Can I eat raw beets during pregnancy?Yes, as long as they are washed thoroughly; many people enjoy them grated raw in salads.
Why do beets sometimes turn urine or stool pink?This is a harmless effect called beeturia caused by natural pigments in beets, not a cause for concern.
Are beets a good source of folate?Yes, beets are a useful plant source of folate, which is important for early fetal development.
Did you know?
The deep red color of beets comes from natural pigments called betalains.
Beet greens are also edible and contain their own nutrients, including iron and vitamin A.
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