If you are pregnant in India, someone has almost certainly handed you a glass of beetroot juice “for khoon” (for blood). Beetroot, or chukandar, is one of the most common foods recommended during pregnancy. But is it actually safe, and does it really do what everyone claims? Here is the honest, evidence-based answer.
Quick Answer
Yes, beetroot is safe and genuinely good to eat during pregnancy when it is washed and prepared properly. It is a useful source of folate (important for your baby’s early development), dietary nitrates (which support healthy blood flow and blood pressure), vitamin C, and fibre.
The one myth worth correcting straight away: beetroot is often eaten to “increase blood” or fix low haemoglobin. Beetroot is a helpful supporting food, but it is not a high-iron cure and it cannot replace the iron tablets your doctor prescribes. More on that below.
Benefits of Beetroot in Pregnancy
Folate. Beetroot is a natural source of folate, the food form of folic acid. Folate matters most in the first trimester because it helps your baby’s neural tube (which becomes the brain and spine) form correctly. Beetroot adds to your folate intake, though you should still take the folic acid supplement your doctor advises.
Dietary nitrates and blood flow. Beetroot is rich in natural nitrates, which the body converts into compounds that help blood vessels relax. This can support healthy blood flow and help keep blood pressure in a normal range, something that matters a lot in pregnancy.
Vitamin C. Beetroot contains vitamin C, which supports your immune system and, importantly, helps your gut absorb iron from your food and your iron tablets.
Fibre. Constipation is extremely common in pregnancy. The fibre in beetroot helps keep digestion moving and supports a healthy gut.
The Haemoglobin Myth: Beetroot Is a Helper, Not an Iron Cure
This is the most important point in this article. In Indian households, beetroot is almost treated as a blood tonic. The truth is more measured.
Beetroot’s own iron content is modest — far lower than what is needed to correct anaemia. Its real contribution to your “blood” is twofold: the folate supports healthy red blood cell formation, and the vitamin C helps your body absorb iron from other foods and from your prescribed tablets.
So beetroot is a good teammate, not the star player. If your haemoglobin is low, beetroot juice will not fix it on its own. Anaemia in pregnancy is treated with iron and folic acid (IFA) tablets prescribed by your doctor, and sometimes with iron infusions in more serious cases. Please do not stop or skip your IFA tablets because you are drinking beetroot juice. Eat beetroot alongside your treatment, not instead of it.
Beeturia: Pink Urine or Stool Is Harmless
Here is something that frightens many pregnant women unnecessarily. After eating beetroot, your urine or stool may turn pink or reddish. This is called beeturia, and it is completely harmless. It is simply the natural beetroot pigment passing through your body — it is not blood.
This is genuinely reassuring news, but with one sensible caveat: if you notice ongoing blood in your urine or stool and you have not recently eaten beetroot, or if the colour comes with pain, burning, or other symptoms, do not assume it is beeturia — get it checked by your doctor.
How Much Beetroot, and Juice vs Whole
Moderation is the rule. A serving of beetroot a few times a week, as part of a varied diet, is plenty. There is no need to drink large glasses of beetroot juice every single day.
Whole beetroot is better than juice for most women. When you eat the whole vegetable, you also get the fibre, and the natural sugar is absorbed more slowly. Juicing concentrates the natural sugar and removes much of the fibre.
This matters especially if you have gestational diabetes (GDM) or are at risk of it. Beetroot juice can raise blood sugar more quickly than the whole vegetable. If you have GDM, talk to your doctor or dietitian about how beetroot fits into your meal plan, and favour the whole vegetable in a salad over juice.
Washing and Preparation
Like all fresh produce, beetroot can carry soil bacteria on its skin, so preparation matters.
- Wash thoroughly under running water and scrub the skin to remove all soil before peeling.
- Cooked beetroot (boiled, steamed, or roasted) is a safe and easy way to enjoy it.
- Raw beetroot in salad is fine in pregnancy as long as it is well washed and freshly prepared at home. Be more cautious with pre-cut beetroot or salads from outside, where hygiene is harder to verify.
Indian Context
In India, beetroot shows up everywhere in the pregnancy diet — grated into chukandar salad, blended into beetroot juice, added to dal, parathas, and sabzi. The cultural belief that it is “for khoon” is well-meaning and beetroot does support healthy blood, but remember the nuance above: it works through folate and vitamin C, not through high iron. Enjoy your chukandar salad, but keep taking your IFA tablets.
When to Ask Your Doctor
Speak to your obstetrician if you:
- Have been told your haemoglobin is low or you have anaemia.
- Have gestational diabetes or are managing your blood sugar.
- Have kidney stones or have been advised to limit oxalate-rich foods (beetroot is high in oxalates).
- Notice red or pink urine or stool when you have not eaten beetroot, or it comes with pain or other symptoms.
Mainstream pregnancy-nutrition guidance consistently emphasises a varied, balanced diet alongside prescribed iron and folic acid supplements — beetroot fits neatly into that picture as one healthy food among many.
Frequently Asked Questions
Q: Is beetroot juice safe during pregnancy?
A: Yes, in moderation. Use freshly made juice from well-washed beetroot. Because juice concentrates natural sugar and removes fibre, prefer whole beetroot where you can, and be especially careful with juice if you have gestational diabetes.
Q: Why is my urine pink after eating beetroot?
A: This is beeturia, caused by the natural beetroot pigment passing through your body. It is completely harmless and is not blood. The only time to worry is if you see pink or red urine when you have not eaten beetroot, or if it comes with pain.
Q: Does beetroot increase haemoglobin in pregnancy?
A: Only indirectly. Beetroot’s iron is modest. Its folate and vitamin C support healthy blood and better iron absorption, but it cannot correct anaemia on its own. Low haemoglobin needs the iron and folic acid tablets your doctor prescribes.
Q: Can I eat raw beetroot salad while pregnant?
A: Yes, as long as it is thoroughly washed, peeled, and freshly prepared at home. Be cautious with pre-cut or outside salads where hygiene is uncertain.
Q: How much beetroot is safe in a day?
A: There is no strict limit, but moderation is sensible — a normal serving a few times a week as part of a varied diet is plenty. If you have GDM or kidney stones, ask your doctor about the right amount for you.
Pregnancy comes with a hundred small “is this safe?” questions, and you do not have to answer them alone. Our community of expecting parents and Babynama doctors is here to help — join here.
This article is for general information and is not a substitute for personalised medical advice. Always consult your obstetrician about your own pregnancy.