9 Impressive Health Benefits of Beets: Nutrition, Uses & More

Beets, also known as beetroots, are vibrant root vegetables that have been celebrated for centuries for their impressive nutritional profile and health-promoting properties. Whether you’re looking to support heart health, enhance athletic performance, or simply add more nutritious foods to your diet, beets offer a wide range of science-backed benefits that make them worthy of the “superfood” status many people attribute to them.

These ruby-red vegetables are not only delicious but also incredibly versatile. You can enjoy them raw, juiced, roasted, steamed, or pickled. From reducing blood pressure to fighting inflammation, beets pack a powerful nutritional punch that can support your overall health and wellness.

In this comprehensive guide, we’ll explore nine impressive health benefits of beets, along with practical tips on how to incorporate them into your daily diet.

1. Rich in Essential Nutrients with Minimal Calories

Beets boast an exceptional nutritional profile that makes them stand out among vegetables. They’re remarkably low in calories yet packed with vital vitamins and minerals that your body needs to function optimally.

A 3.5-ounce (100-gram) serving of boiled beetroot contains approximately:

• Calories: 44
• Protein: 1.7 grams
• Fat: 0.2 grams
• Carbohydrates: 10 grams
• Fiber: 2 grams
• Folate: 20% of the Daily Value
• Manganese: 14% of the Daily Value
• Copper: 8% of the Daily Value
• Potassium: 7% of the Daily Value
• Magnesium: 6% of the Daily Value
• Vitamin C: 4% of the Daily Value
• Vitamin B6: 4% of the Daily Value
• Iron: 4% of the Daily Value

Beets are particularly notable for their high folate content, a B-vitamin essential for DNA synthesis, cell growth, and proper fetal development during pregnancy. Folate also plays a crucial role in heart health by helping to regulate homocysteine levels in the blood.

The manganese in beets supports bone formation, blood clotting, and reducing inflammation. Meanwhile, copper is essential for energy production, iron absorption, and the creation of neurotransmitters that facilitate brain communication.

2. May Help Lower Blood Pressure Naturally

One of the most well-researched benefits of beets is their ability to help reduce elevated blood pressure levels, which is a significant risk factor for heart disease, stroke, and other cardiovascular conditions.

Multiple scientific studies have demonstrated that beetroot juice can significantly lower both systolic and diastolic blood pressure. The effect appears to be more pronounced for systolic blood pressure (the pressure when your heart contracts) compared to diastolic blood pressure (the pressure when your heart is at rest).

Interestingly, raw beets and beetroot juice may provide stronger blood pressure-lowering effects than cooked beets, as the cooking process can reduce some of the beneficial nitrate content.

The blood pressure benefits of beets are primarily attributed to their high concentration of dietary nitrates. When you consume beets, your body converts these nitrates into nitric oxide, a molecule that helps relax and dilate blood vessels, improving blood flow and reducing pressure on arterial walls.

Additionally, the folate content in beets may contribute to blood pressure regulation. Some research suggests that adequate folate intake can help maintain healthy blood pressure levels, though more studies are needed to confirm this relationship.

It’s important to note that the blood pressure-lowering effects of beets are temporary. To experience sustained cardiovascular benefits, you’ll need to consume beets regularly as part of a balanced diet and healthy lifestyle.

3. Can Enhance Athletic Performance and Endurance

Athletes and fitness enthusiasts have increasingly turned to beetroot juice as a natural performance enhancer, and scientific research supports this practice. The dietary nitrates in beets can significantly improve various aspects of physical performance.

Nitrates enhance athletic performance by improving the efficiency of mitochondria, the powerhouses of your cells responsible for energy production. This increased efficiency means your body can produce more energy while using less oxygen, allowing you to exercise longer and harder.

Research has shown that beetroot juice can:

• Increase endurance by extending the time until exhaustion
• Boost cardiorespiratory performance
• Improve exercise efficiency
• Enhance cycling performance
• Increase oxygen utilization by up to 20%

For optimal results, timing matters. Blood nitrate levels peak approximately 2-3 hours after consuming beets or beetroot juice. Therefore, athletes should consume beets a couple of hours before training or competition to maximize their performance-enhancing benefits.

Whether you’re a competitive athlete or simply enjoy staying active, incorporating beets into your pre-workout routine may help you perform at your best.

4. Contains Powerful Anti-Inflammatory Compounds

Chronic inflammation is linked to numerous health conditions, including obesity, heart disease, liver disease, type 2 diabetes, and certain cancers. Beets contain unique pigments called betalains that possess potent anti-inflammatory properties.

Betalains are the compounds responsible for beets’ distinctive red-purple color, and they function as powerful antioxidants that help combat inflammation throughout the body. These pigments include betanin, the most researched betalain, which has demonstrated significant anti-inflammatory effects in scientific studies.

Research in humans has shown promising results. In one study involving people with high blood pressure, consuming beetroot juice for two weeks significantly reduced several inflammatory markers, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a).

Another study examined people with osteoarthritis, a condition characterized by joint inflammation and pain. Participants who took betalain capsules made from beetroot extract experienced reduced pain and improved joint function.

Animal studies have also demonstrated that beetroot juice and extract can reduce kidney inflammation caused by toxic chemicals, suggesting broad anti-inflammatory potential.

While these findings are encouraging, more research in humans is needed to fully understand how consuming beets as part of a regular diet may provide anti-inflammatory benefits for various health conditions.

5. Supports Healthy Digestion and Gut Health

Digestive health is fundamental to overall wellness, and beets can play a valuable role in supporting a healthy gut. One cup of beetroot provides approximately 3.4 grams of dietary fiber, making beets a good source of this essential nutrient.

Fiber is crucial for digestive health because it:

• Bypasses digestion in the small intestine and travels to the colon
• Feeds beneficial gut bacteria, supporting a healthy microbiome
• Adds bulk to stools, promoting regular bowel movements
• Helps prevent constipation
• May reduce symptoms of inflammatory bowel conditions
• Supports prevention of diverticulitis

Beyond digestive health, adequate fiber intake has been linked to a reduced risk of several chronic diseases, including colon cancer, heart disease, and type 2 diabetes. The fiber in beets contributes to these protective effects while also helping you feel fuller longer, which can support weight management goals.

A healthy gut microbiome is increasingly recognized as essential for immune function, mental health, and overall well-being. By providing fiber that nourishes beneficial gut bacteria, beets support the complex ecosystem in your digestive tract.

6. May Improve Cognitive Function and Brain Health

As we age, mental and cognitive functions naturally decline, which can increase the risk of neurodegenerative conditions like dementia and Alzheimer’s disease. The good news is that beets may help support brain health and cognitive function.

The nitrates in beets may benefit brain function by promoting blood vessel dilation, which increases blood flow to the brain. Adequate blood flow is essential for delivering oxygen and nutrients to brain tissue and removing waste products.

Research has specifically shown that beets can improve blood flow to the frontal lobe of the brain, an area responsible for higher-level thinking, including:

• Decision making
• Working memory
• Planning and organization
• Problem-solving
• Emotional regulation

One study involving people with type 2 diabetes found that those who consumed beetroot juice daily for two weeks showed a 4% faster reaction time during cognitive function tests compared to a control group.

While these findings are promising, more extensive research is needed to determine whether beets can effectively improve brain function and reduce dementia risk in the general population. However, given their safety and numerous other health benefits, including beets in your diet is a sensible choice for supporting brain health.

7. May Have Cancer-Fighting Properties

Cancer prevention is a complex topic, but emerging research suggests that beets may contain compounds with anti-cancer properties. Beetroot contains several bioactive compounds that have demonstrated potential in fighting cancer cells, including:

• Betaine
• Ferulic acid
• Rutin
• Kaempferol
• Caffeic acid
• Betalains

Test-tube studies have shown that beetroot extract can slow the division and growth of various cancer cells. These laboratory findings are encouraging, though it’s crucial to understand that test-tube results don’t always translate to effects in the human body.

Some research has found associations between higher blood levels of betaine and a lower risk of developing certain types of cancer. Betaine is a compound derived from choline, and beets are one of the best dietary sources.

The antioxidant and anti-inflammatory properties of betalains may also contribute to cancer prevention by protecting cells from damage and reducing chronic inflammation, which is linked to cancer development.

It’s important to emphasize that most studies examining beets and cancer have used isolated compounds or concentrated extracts rather than whole beets consumed as food. Therefore, more research is needed to understand how eating beets as part of a balanced diet might affect cancer risk in humans.

While beets show promise, they should be viewed as one component of a cancer-prevention strategy that includes a varied diet rich in fruits and vegetables, regular physical activity, and other healthy lifestyle choices.

8. May Support Weight Management and Energy Balance

If you’re working toward achieving or maintaining a healthy weight, beets can be a valuable addition to your dietary strategy. They possess several nutritional properties that support balanced energy intake and weight management.

Beets are:

• Low in calories: At just 44 calories per 100 grams, beets won’t significantly impact your daily calorie budget
• High in water content: This helps you feel satisfied without excess calories
• Rich in fiber: Fiber promotes feelings of fullness and reduces overall calorie intake
• Moderate in protein: Protein helps preserve muscle mass and increases satiety
• Low in fat: This allows you to consume satisfying portions without excessive calories

Research has consistently shown that increasing your intake of low-calorie, nutrient-dense foods like beets is associated with weight loss and improved weight maintenance. These foods allow you to eat satisfying portions while naturally reducing your overall calorie intake.

The fiber in beets deserves special attention for weight management. Fiber slows digestion, stabilizes blood sugar levels, and promotes lasting feelings of fullness. This can help reduce snacking between meals and prevent overeating.

Additionally, beets are incredibly versatile, making it easy to incorporate them into various dishes. Adding beets to smoothies, salads, and other recipes helps increase your overall intake of vegetables, which is associated with improved diet quality and better health outcomes.

9. Delicious, Versatile, and Easy to Prepare

Beyond their impressive health benefits, beets are delicious, versatile, and remarkably easy to incorporate into your daily diet. Whether you’re a culinary novice or an experienced chef, there are countless ways to enjoy beets.

How to Select Fresh Beets

When shopping for beets, look for roots that:

• Feel heavy for their size
• Have firm, smooth skin without soft spots
• Still have fresh, unwilted green tops attached (if possible)
• Are small to medium in size (larger beets can be tough and woody)

Preparation Methods

You can prepare beets in numerous ways, each offering unique flavors and textures:

• Raw: Slice thinly or grate for salads and slaws
• Juiced: Extract fresh beetroot juice alone or combined with other fruits and vegetables
• Roasted: Enhances natural sweetness and creates a tender texture
• Steamed: Preserves nutrients while creating a soft texture
• Boiled: Quick and easy, though some nutrients may leach into water
• Pickled: Creates a tangy, preserved product for long-term storage

To maximize nitrate content, avoid boiling beets, as dietary nitrates are water-soluble and can be lost in cooking water. Roasting, steaming, or enjoying beets raw preserves more of these beneficial compounds.

Delicious Ways to Enjoy Beets

• Salads: Add grated or roasted beets to green salads, grain bowls, or coleslaw for color and nutrition
• Smoothies: Blend raw beets with berries, banana, and greens for a nutrient-packed drink
• Dips and spreads: Combine beets with Greek yogurt, garlic, and herbs for a colorful, healthy dip
• Soups: Make traditional borscht or add beets to vegetable soups
• Side dishes: Roast beet wedges with olive oil and seasonings as a simple side
• Beet greens: Don’t discard the leaves! Cook them like spinach or add to soups and sautés
• Hummus: Blend beets into chickpea hummus for a vibrant pink dip
• Chips: Thinly slice and bake for a healthy alternative to potato chips

Frequently Asked Questions About Beets

Can you eat beets every day?

While beets are highly nutritious, it’s generally best to maintain a varied diet that includes many different fruits and vegetables. Eating a moderate amount of beets several times per week is unlikely to cause any problems for most people.

However, very high daily intake could potentially lead to:

• Low blood pressure (especially if you take blood pressure medications)
• Red or pink urine and stools (beeturia – harmless but potentially alarming)
• Digestive discomfort in people sensitive to FODMAPs
• Kidney stone risk in susceptible individuals due to oxalate content

If you have any health conditions or take medications, consult with your healthcare provider before making significant dietary changes.

Are beets considered a superfood?

While “superfood” isn’t a scientific term, many people use it to describe foods that are exceptionally nutrient-dense. Beets certainly qualify based on their rich concentration of vitamins, minerals, fiber, and beneficial plant compounds like nitrates and betalains.

What’s better: eating beets or drinking beet juice?

Both whole beets and beetroot juice offer health benefits, but each has advantages:

Whole beets provide:

• More fiber for digestive health
• Better satiety and blood sugar control
• Longer-lasting satisfaction

Beet juice offers:

• Faster absorption of nitrates
• Convenience and portability
• Easier consumption of larger amounts

For overall health, consuming whole beets is generally preferable. However, beetroot juice can be beneficial for specific purposes like athletic performance enhancement when timed appropriately before exercise.

Can beets interact with medications?

Beets may interact with certain medications, particularly:

• Blood pressure medications: The blood pressure-lowering effects of beets could enhance the effects of these medications, potentially causing blood pressure to drop too low
• Diabetes medications: Beets contain natural sugars that could affect blood sugar levels
• Blood thinners: The vitamin K in beet greens may interfere with anticoagulant medications

If you take any medications, consult your healthcare provider before significantly increasing your beet consumption.

Do beets help with detoxification?

While beets are often marketed as “detoxifying,” it’s important to understand that your liver and kidneys naturally handle detoxification. That said, beets do contain compounds that support these organs’ natural functions:

• Betalains support liver function and may help protect liver cells
• Fiber aids digestion and helps eliminate waste
• Antioxidants protect cells from damage

Rather than “detoxifying” your body, beets simply provide nutrients that support your body’s natural processes.

Why does my urine turn pink or red after eating beets?

This harmless condition, called beeturia, affects approximately 10-14% of people. It occurs when your body doesn’t fully break down the red pigments in beets, causing them to be excreted in urine and sometimes stools.

Beeturia is more common in people with iron deficiency and is completely harmless. However, if you notice red urine and haven’t eaten beets, contact your healthcare provider, as it could indicate blood in the urine.

Potential Considerations and Side Effects

While beets are safe for most people, there are a few considerations to keep in mind:

Kidney Stones

Beets are high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. If you have a history of calcium oxalate kidney stones, you may need to limit your beet intake. Consult with a healthcare provider or registered dietitian for personalized advice.

FODMAPs

Beets contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause digestive symptoms in people with irritable bowel syndrome (IBS) or other digestive sensitivities. If you follow a low-FODMAP diet, work with a dietitian to determine appropriate portion sizes.

Blood Sugar

While beets have a high glycemic index, their actual glycemic load per serving is relatively low. However, people with diabetes should monitor their blood sugar response when consuming beets and adjust portions accordingly.

Medication Interactions

As mentioned earlier, beets may interact with certain medications. Always inform your healthcare provider about significant dietary changes, especially if you take prescription medications.

The Bottom Line

Beets are remarkably nutritious vegetables that deserve a regular place in your diet. From their impressive vitamin and mineral content to their unique plant compounds like nitrates and betalains, beets offer a wide array of science-backed health benefits.

The evidence suggests that beets may:

• Help lower blood pressure and support heart health
• Enhance athletic performance and endurance
• Reduce inflammation throughout the body
• Support digestive health and regularity
• Improve blood flow to the brain
• Contain compounds with potential anti-cancer properties
• Aid in weight management and energy balance

Best of all, beets are delicious, versatile, and easy to incorporate into countless dishes. Whether you enjoy them raw in salads, roasted as a side dish, blended into smoothies, or juiced for a pre-workout boost, there are endless ways to reap the benefits of this vibrant vegetable.

While beets offer impressive health benefits, remember that no single food is a magic solution. The key to optimal health is consuming a varied, balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, along with regular physical activity and other healthy lifestyle practices.

If you haven’t already, consider adding beets to your regular grocery list. Your body will thank you for the nutritional boost, and your taste buds will enjoy the earthy, slightly sweet flavor that makes beets a culinary favorite around the world.

As with any dietary changes, if you have specific health conditions or concerns, consult with a healthcare provider or registered dietitian who can provide personalized advice based on your individual needs and circumstances.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• National Institutes of Health Office of Dietary Supplements
• American Heart Association
• American Diabetes Association