🥗 The Surprising Benefits of Beets
Beets (beetroot) are a nutrient-rich vegetable containing dietary nitrates, folate, potassium, fiber, and antioxidant compounds. Research suggests they may offer several health benefits, although they aren’t a cure or treatment for disease.
1. ❤️ May support healthy blood pressure
Beets are particularly rich in dietary nitrates, which the body can convert into nitric oxide. Nitric oxide helps relax and widen blood vessels, and studies have found that beetroot consumption can modestly reduce blood pressure in some people.
2. 🏃 May improve exercise performance
Beetroot-derived nitrates may improve how efficiently muscles use oxygen, potentially helping with endurance during certain types of exercise. This is one reason beetroot juice is popular among athletes.
3. 🩸 Provides folate and other nutrients
Beets provide folate (vitamin B9), potassium, manganese, and other micronutrients. Folate is important for normal cell division and red-blood-cell formation.
4. 🌿 Supports digestive health
Whole beets contain fiber, which contributes to normal bowel function and supports a healthy gut microbiome.
5. 🧠 May support brain health
Because nitric oxide affects blood flow, researchers have investigated whether dietary nitrate from foods such as beets can improve blood flow to the brain. Some studies show promising effects, but more research is needed to determine whether this translates into meaningful long-term protection against cognitive decline.
6. 🛡️ Contains antioxidant compounds
Beets contain betalains, the pigments responsible for their red-purple color. These compounds have antioxidant and anti-inflammatory properties in laboratory and human research.
7. 🍽️ Whole beets offer advantages over juice
If your goal is overall nutrition, whole cooked or raw beets provide fiber that beet juice largely lacks. Juice can provide a concentrated source of nitrate but may also contain considerably more sugar per serving.
A couple of things to know
Beets can turn your urine or stool pink/red. This is called beeturia and is generally harmless, although blood in the urine should never automatically be assumed to be from beets.
People who have a history of calcium-oxalate kidney stones may need to moderate high-oxalate foods, including beets, depending on their clinician’s advice.
Bottom line: Beets can be a healthy addition to a balanced diet, particularly as a source of nitrates, fiber, folate, and plant compounds. Think of them as a nutritious food—not a replacement for blood-pressure medication or other prescribed treatment.
