Some benefits of eating beets may include lower blood pressure and better athletic performance, among others. Eating beets raw or juicing and roasting them may be more beneficial than boiling them.
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Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile.
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.
Here are 9 evidence-based benefits of beets, plus some tasty ways to increase your intake.
Beets boast an impressive nutritional profile.
They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs (1).
Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of boiled beetroot (1):
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health (2).
They also contain a good amount of manganese, which is involved in bone formation, nutrient metabolism, brain function, and more (3).
Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters (4).
SummaryBeets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease (5).
In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure (6, 7).
The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones (7, 8).
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop (9).
Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels (10).
However, keep in mind that beets’ effect on blood pressure is only temporary. As such, you need to consume them regularly to experience heart-health benefits over the long term (11).
SummaryBeets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.
Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (12).
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes (13).
Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20% (14, 15).
It’s important to note that blood nitrate levels peak within 2–3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits (16).
SummaryEating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties (8, 17, 18).
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer (19).
One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) (8).
Plus, an older study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).
Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals (17).
Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.
SummaryBeets may have a number of anti-inflammatory effects, although further research in humans is needed.
One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1).
Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools (21).
This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis (22, 23).
Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes (23, 24, 25).
SummaryBeets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.
The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (26).
Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory (27).
Furthermore, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group (28).
However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.
SummaryBeets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.
Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid (29).
Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells (30 , 31, 32).
Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer (33, 34).
For more information, please visit beet root powder benefits.
However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.
SummarySome studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection.
Beets have several nutritional properties that could make them a great addition to a balanced diet.
First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss (35).
Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight (36, 37).
The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake (38).
Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet (39).
SummaryBeets have are high in water, moderate in fiber and protein, and low in calories. All of these properties can balance your energy intake and improve your diet quality.
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. A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet.
Always speak with a doctor before making significant dietary changes.
Some people call beets a superfood because they are rich in essential nutrients.
Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties. Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation (8, 17, 20).
Beets contain nitrates and there is some evidence they may improve the body’s nitric oxide production (40).
The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this.
Beets are highly nutritious and loaded with health-promoting properties.
They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.
Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices.
Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips. Simply thinly slice them, toss them with olive oil and your favorite seasonings, bake them for 10–15 minutes at 400°F (205°C), and enjoy!
Learn more about beetroot and check out these brilliant beetroot recipes including salads, soups and roasted beetroot. Want to try planting your own? Discover the best way to grow beetroot, at GardenersWorld.com.
A 80g serving of raw beets provides:
Red beetroots have been ranked as one of the 10 most potent antioxidant vegetables. This means they help the body combat the damaging effects of a process called oxidation.
The plant compounds responsible for the root's purple-crimson colour, anthocyanins, have been shown to have high anti-oxidant and anti-inflammatory capabilities.
Betacyanin, the powerful plant pigment that gives beetroot its rich colour, is also thought to help suppress the development of some types of cancer, including bladder cancer. Beetroot contains other potential cancer-fighting compounds including ferric acid, ruin and kaempferol.
Some research suggests that betalains, the family of natural colour pigments that betacyanin belongs to, may help reduce the symptoms and markers of inflammation. This includes potentially relieving discomfort of inflamed joints, such as knees.
Beetroot is naturally rich in compounds called nitrates, and it's these that make beetroot so heart-friendly. This is because nitrates help to improve blood flow by relaxing the blood vessels, which potentially lowers blood pressure. Reduced blood pressure makes it more likely you'll avoid heart disease and stroke.
Studies suggest that nitrate-rich foods, like beetroot, may also help in heart attack survival.
After the Paralympic gold medallist David weir revealed it was a shot of beetroot juice that was his secret to success, the exercise community has embraced this root vegetable.
Studies support Weir's findings and suggest that when athletes add beetroot juice to their regime, it may support exercise endurance and improve performance. That's not all: when muscles are in a resting state after exercise, the nitrates in beetroot help to bring more oxygen to the muscle cells promoting an efficient recovery.
For the rest of us, including beetroot in our diets might be the energy boost we need.
Beetroots are rich in fibre which, as well as supporting bowel function, helps promote a healthy environment in the gut. Alongside the fibre, betawains help increase the production of short chain fatty acids by the beneficial bacteria that reside in the gut. These SCFAs are linked with a number of positive effects on health.
Beetroots are one of the richest vegetable sources of glutamine, an amino acid essential to the maintenance of our gut lining. It is thought that glutamine may play a role in protecting the gut lining from injury and stress.
Any improvement in blood flow will also benefit the brain. Studies suggest that the inclusion of beetroot in the diet, combined with exercise, may improve blood flow to the frontal lobe of the brain - an area involved in decision making and memory. Further studies also suggest that a higher nitrate intake appears to lead to a significant improvement in motor functions, including reaction time.
After the menopause, blood pressure and heart disease risk increase. Dietary changes such as the inclusion of nitrate-rich vegetables appear to be a useful strategy to help keep arteries flexible and in turn manage blood pressure.
Drinking beetroot juice before exercise may also help improve mobility and cardio-metabolic outcomes in this age group. All of which suggests beetroot may have be a useful inclusion as part of a varied, balanced diet for post-menopausal women.
Raynaud's phenomenon refers to an uncomfortable condition where the blood to the fingers and feet doesn't flow properly. Symptoms include pain, numbness and pins and needles. An initial study examining the effects of beetroot juice demonstrated improvements in blood flow to the thumb and forearm as well as a reduction in blood pressure and inflammation. Although these findings look promising, more trials are needed to validate them.
For some people, eating beetroot may induce beeturia, a red or pink colour in the urine or stool - it's a harmless condition though!
Beet greens and, to a lesser extent, the beetroot itself contain high levels of a natural compound called oxalate. Individuals with a history of oxalate-containing kidney stones should avoid over-consuming high oxalate foods, like beetroot.
Including beetroot in the diet in small and divided doses is safe and a potentially helpful approach for those looking to improve their heart health; however, nitric oxide supplements (including some beetroot power shots), may worsen certain health conditions and interfere with prescribed medication and should only be done under medical supervision.
Beetroot is thought to have powerful antioxidant and anti-inflammatory properties which may help reduce the risk of heart disease, as well as support gut health, lower blood pressure and potentially having anti-cancer effects.
In addition, this nutrient-rich vegetable is often used to boost athletic endurance and support muscle recovery after exercise. All of which makes beetroot a useful addition to your diet.
If you're considering any major dietary changes or are thinking about taking supplements, please consult your GP or registered dietitian to ensure you may do so without risk to your health.
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This article was reviewed on 25th September by Registered Nutritionist, Kerry Torrens.
Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Follow her on Twitter @nutri_jo.
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