Beets, a vibrant, earthy root offers important nutritional benefits. The benefits of beets include boosting brain, kidney, and liver health to improving exercise performance and reducing inflammation – and more.
Plenty of people cruise by beets at the grocery store or consciously avoid them because they’re not sure what to do with them. But there’s no reason to be intimidated by this root vegetable just because it looks a little different or is unfamiliar. Beets, or beetroots, are definitely worthy of a second look – they’re not only delicious, but also are jampacked with powerful nutrients. They boast fiber, nitrates (the good kind), folate, potassium, magnesium, and vitamin C, just to name a few. And to make things easier, canned beets, roasted beets and beet juice are all excellent options for a beet-fueled health boost.
Beets come in several different varieties, each one slightly different in offering the benefits of beets. Red and purple beets are high in an anti-inflammatory compound known as betalains (a phytonutrient found in plants), specifically betacyanins, which give beets their deep red color. Then there are yellow and golden beets that contain a different group of betalains called betaxanthins. Finally, you can also find beet greens, the leafy tops of the beet plants that are totally edible and offer loads of B vitamins.
Benefits of beets
Here are a few more nutritious reasons to make beets a regular part of your diet.
1. Beets play a role in lowering blood pressure.
Beets help your heart by lowering blood pressure. “[They] contain inorganic nitrates that the body converts to nitric oxide. Nitric oxide helps lower blood pressure by dilating the blood vessels,” says Jennifer Weis, RD, LDN, founder and owner of Jennifer Weis Nutrition.
2. Beets are high in fiber.
The benefits of beets include that they are high in fiber. Fiber not only helps your gastrointestinal tract stay regular, but also helps control blood sugar and even lower cholesterol levels. One cup of beetroots has 3.4 grams of fiber. (The American Heart Association recommends a daily intake of 25 grams of fiber.)
3. Beets may give your brain a boost.
Beets boast nitrates – not the kind of nitrates found in some lunch meats, but the kind that turns into nitric oxide when consumed, which increases blood flow to the heart and brain by widening the blood vessels. This increased blood flow to the brain essentially helps keep it young and healthy.
4. Beets can keep your kidneys and liver healthy.
Among the benefits of beers are detoxifying component called phytonutrients. These phytonutrients increase enzymes that help detox your liver and decrease stress on your kidneys. Keep in mind, however, that beets are also rich in compounds called oxalates, which can contribute to kidney stones. So eat beets in moderation if you’re prone to kidney stones.
Related: Healthy pasta alternatives – including veggie noodles made from beets
5. Beets may help reduce inflammation.
If you’re plagued by inflammation, consider beets as a possible solution, as this veggie has proven to help reduce inflammation due to its antioxidant content (thanks, betalains) and other properties. In one study, researchers examined gum inflammation, headaches, and recurrent pain that interrupted participants’ sleep and concluded that beetroot is a highly effective anti-inflammatory when all conditions improved.
Related: 5 tips for choosing health juices
6. Beets may improve exercise performance.
Drinking beetroot juice is thought to increase the body’s nitric oxide levels, which can help improve blood flow, cardiorespiratory endurance, and muscle and lung function. If you’re a fan of high-intensity exercise, you’ll like the benefits of beets as demonstrated in these study results. Researchers found that subjects who supplemented with beet juice had an increase in exercise tolerance and lower “rate of perceived exertion” than those who did not consume beet juice.
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FAQs
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
What happens to your body when you eat beets everyday? ›
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
What do beets do for your arteries? ›
Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
What are the 10 benefits of beets? ›
Beetroot benefits include...
- Rich in protective antioxidants.
- May have anti-cancer properties.
- May have anti-inflammatory properties.
- May lower blood pressure and heart disease risk.
- May improve exercise performance and support energy levels.
- May improve digestive health.
- May protect the gut.
One cup (80g) of sliced beets has about 1.88 mmol of nitrate. So to get your daily nitrates requirement, you would have to consume over two cups of sliced beets. The athletes in the studies I referenced consumed the equivalent of twice that amount of beets, or FOUR cups, ninety minutes before exercise.
Are beets good or bad for your liver? ›
Beetroot. Chock-full of antioxidants and nitrates, beetroot has earned its stripes as a potent weapon for heart health, blood pressure, cognition, and inflammation. But when it comes to liver health, this resplendently red root also serves as a natural blood cleanser, purging your body of toxins and heavy metals.
Do beets clean the gut? ›
How Beets Cleanse Your Colon. Beets are rich in antioxidants and high in fiber that can help pull toxins into the colon where they can be evacuated. Because fiber isn't digested by your body like other food components, such as fats, proteins or carbohydrates, it feeds friendly gut bacteria.
What do beets do to your kidneys? ›
These phytonutrients increase enzymes that help detox your liver and decrease stress on your kidneys. Keep in mind, however, that beets are also rich in compounds called oxalates, which can contribute to kidney stones.
Can beets remove plaque from arteries? ›
Although the exact mechanism is still under study, researchers believe that the natural nitrites in beet juice may act as blood vessel expanders, improving circulation. The widening of blood vessels not only enhances circulation but also reduces the risk of heart disease, atherosclerosis, and vascular disease.
What organ are beets good for? ›
“Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD. “Due to a combination of compounds found in beets, they are able to enhance blood flow, improve the health of arteries, support lower hom*ocysteine levels and reduce LDL cholesterol.”
Beets are naturally high in nitrates, which are turned into nitric oxide in the body. This compound lowers blood pressure by causing the blood vessels to relax and widen.
What is the healthiest way to eat beets? ›
Roast Them
Roasting is an overall healthy cooking method with minimal vitamin loss, particularly vitamin C. Roasted beets are rich and sweet with slight mineral flavors. Remember to avoid long cooking times and high temperatures, as these can reduce nutrients. Try using smaller bulbs if you want to prepare them faster.
Are beets really a super food? ›
A superfood is a nutrient-rich food that contains an above-average amount of vitamins and minerals per gram. Beetroot fits into that category. Although many of these superfoods originally come from Peru or other distant countries, we also have numerous regional superheroes.
Can too much beets be bad for you? ›
The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
How long does it take to see benefits of beets? ›
Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
Is it better to eat beets raw or cooked? ›
Raw beets contain more vitamins, minerals and antioxidants than cooked beets (yes, you can eat beets raw!). Like many vegetables, the longer you cook beets—especially in water—the more the colorful phytonutrients leach out of the food and into the water.
What are the side effects of eating beets? ›
Beets are great for the digestive system because of their effects on gut bacteria health. However, people with sensitive stomachs may experience digestive distress (like gas or bloating) when consuming beets. A mild upset stomach could be the result of the fiber content in beets helping clear the digestive tract.
When should you not eat beets? ›
Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet. Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.
Are beets good for weight loss? ›
As these vegetables are low in fat and high in dietary fiber, both soluble and insoluble. These two forms prevent fat loss by promoting lowering cholesterol levels and proper bowel function. Also, beetroot is high in magnesium which promotes healthy nerves and helps with weight loss.
How many times a week can you eat beets? ›
Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week.
