9 Impressive Health Benefits of Beets: Nutrition Facts and Research-Backed Evidence

Beets, also known as beetroots, are vibrant root vegetables that have been consumed for centuries for both their culinary appeal and medicinal properties. These deep purple-red vegetables are packed with essential vitamins, minerals, and plant compounds that offer remarkable health benefits.

Whether you’re looking to improve your athletic performance, support heart health, or simply add more nutritious foods to your diet, beets are an excellent choice. From reducing blood pressure to enhancing brain function, the benefits of eating beets are supported by numerous scientific studies.

In this comprehensive guide, we’ll explore nine impressive health benefits of beets, their nutritional value, and practical ways to incorporate them into your daily diet.

Nutritional Value of Beets: A Powerhouse of Essential Nutrients

Before diving into the specific health benefits, it’s important to understand what makes beets so nutritious. Beets are remarkably low in calories yet rich in vital nutrients that support overall health.

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

• Calories: 44
• Protein: 1.7 grams
• Fat: 0.2 grams
• Carbohydrates: 10 grams
• Dietary Fiber: 2 grams
• Folate (Vitamin B9): 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

This impressive nutritional profile makes beets an excellent addition to any healthy eating plan. They’re particularly notable for their high folate content, which is crucial for DNA synthesis, cell division, and proper fetal development during pregnancy.

1. Beets Can Help Lower Blood Pressure Naturally

One of the most well-researched benefits of beets is their ability to help reduce blood pressure levels. High blood pressure, also known as hypertension, is a major risk factor for heart disease, stroke, and other cardiovascular conditions.

Multiple scientific studies have demonstrated that drinking beetroot juice or consuming beets can lead to significant reductions in both systolic and diastolic blood pressure. The effect is typically more pronounced on systolic pressure, which measures the force when your heart beats.

How do beets lower blood pressure?

Beets are exceptionally high in dietary nitrates. When you consume nitrates, your body converts them into nitric oxide, a molecule that helps relax and dilate blood vessels. This vasodilation effect improves blood flow and reduces the pressure on arterial walls.

Research indicates that raw beets may be more effective than cooked beets for blood pressure reduction, as cooking can decrease the nitrate content. For optimal results, consuming beetroot juice or raw beets regularly is recommended.

It’s important to note that the blood pressure-lowering effects of beets are temporary, lasting several hours after consumption. Therefore, regular intake is necessary to maintain these cardiovascular benefits over time.

2. Beetroot Benefits for Athletic Performance and Endurance

Athletes and fitness enthusiasts have increasingly turned to beetroot supplements and juice to enhance their performance. The science supports this practice, showing that beets can significantly improve athletic capabilities.

Enhanced Oxygen Utilization

The dietary nitrates in beets improve the efficiency of mitochondria, the energy-producing powerhouses in your cells. This enhanced mitochondrial function allows your body to use oxygen more efficiently during exercise.

Studies have shown that beetroot juice can:

• Increase time to exhaustion during endurance activities
• Improve cardiorespiratory performance
• Enhance cycling performance by up to 20%
• Boost oxygen use efficiency
• Reduce the oxygen cost of exercise

Timing Matters

For maximum athletic benefits, timing your beet consumption is crucial. Blood nitrate levels peak approximately 2-3 hours after consuming beets or beetroot juice. Therefore, athletes should consume beets 2-3 hours before training sessions or competitions to maximize performance enhancement.

3. Beets Support Heart Health Beyond Blood Pressure

While lowering blood pressure is a significant cardiovascular benefit, beets support heart health in multiple other ways.

Folate for Heart Protection

Beets are an excellent source of folate (vitamin B9), which plays a critical role in heart health. Folate helps reduce levels of homocysteine, an amino acid that, when elevated, can increase the risk of heart disease.

Betaine Content

Beets contain betaine, a compound that works alongside folate to lower homocysteine levels and protect against heart disease. Betaine also supports liver function and may help reduce fat accumulation in the liver.

Improved Blood Flow

The nitric oxide produced from beet nitrates doesn’t just lower blood pressure—it also improves overall circulation and blood flow throughout the body, reducing strain on the cardiovascular system.

4. Anti-Inflammatory Properties of Beets

Chronic inflammation is a underlying factor in many serious health conditions, including obesity, heart disease, liver disease, and certain cancers. Beets contain powerful anti-inflammatory compounds that may help combat this silent health threat.

Betalains: Nature’s Anti-Inflammatory Agent

Beets contain unique pigments called betalains, which give them their distinctive deep red color. These betalains, particularly betanin, possess potent anti-inflammatory and antioxidant properties.

Research has shown that beetroot juice consumption can reduce several inflammatory markers, including:

• C-reactive protein (CRP)
• Tumor necrosis factor-alpha (TNF-α)
• Interleukin-6 (IL-6)

Studies involving people with high blood pressure and osteoarthritis have demonstrated that regular beet consumption can lead to measurable reductions in inflammation and associated pain.

While these results are promising, it’s important to note that most studies have used concentrated beetroot extract or juice. More research is needed to determine the anti-inflammatory effects of consuming whole beets as part of a regular diet.

5. Digestive Health Benefits of Beets

Good digestive health is fundamental to overall wellness, and beets can play a supportive role in maintaining a healthy digestive system.

Rich in Dietary Fiber

One cup of beetroot provides approximately 3.4 grams of dietary fiber. This fiber content offers several digestive benefits:

• Promotes regular bowel movements
• Prevents constipation
• Feeds beneficial gut bacteria
• Adds bulk to stool
• Supports a healthy gut microbiome

Protection Against Digestive Disorders

Adequate fiber intake has been linked to a reduced risk of several digestive conditions, including inflammatory bowel disease, diverticulitis, and colon cancer. By including beets in your diet, you’re supporting long-term digestive health.

Additionally, a healthy gut microbiome—supported by fiber-rich foods like beets—is increasingly recognized as crucial for immune function, mental health, and even weight management.

6. Beets May Support Brain Health and Cognitive Function

As we age, cognitive function naturally declines, potentially increasing the risk of neurodegenerative diseases like dementia and Alzheimer’s disease. Emerging research suggests that beets may help support brain health.

Improved Blood Flow to the Brain

The nitrates in beets promote vasodilation not just in the heart but throughout the entire circulatory system, including the brain. Improved cerebral blood flow means better oxygen and nutrient delivery to brain tissue.

Studies have specifically shown that beets can enhance blood flow to the frontal lobe of the brain—the area responsible for:

• Decision making
• Working memory
• Executive function
• Planning and reasoning

Enhanced Cognitive Performance

Research involving people with type 2 diabetes found that those who consumed beetroot juice daily showed faster reaction times during cognitive function tests compared to control groups.

While these findings are promising, more extensive research is needed to fully understand how beets might protect against cognitive decline in the general population.

7. Potential Anti-Cancer Properties

While no single food can prevent or cure cancer, certain foods contain compounds that may help reduce cancer risk or slow cancer cell growth. Beets are among these promising foods.

Cancer-Fighting Compounds in Beets

Beetroot contains several compounds that have demonstrated anti-cancer properties in laboratory studies:

• Betaine: May inhibit cancer cell division
• Betalains: Powerful antioxidants that protect cells from damage
• Ferulic acid: Anti-inflammatory compound with potential anti-cancer effects
• Rutin: Flavonoid that may prevent cell damage
• Kaempferol: Antioxidant linked to reduced cancer risk
• Caffeic acid: Phenolic compound with protective properties

Test-tube studies have shown that beetroot extract can slow the division and growth of certain cancer cells. Additionally, some research suggests that higher blood levels of betaine may be associated with lower cancer risk.

Important Considerations

It’s crucial to understand that most research on beets and cancer has been conducted in laboratories using concentrated extracts or isolated compounds. More human studies are needed to determine whether eating whole beets as part of a balanced diet provides similar anti-cancer benefits.

If you’re dealing with cancer or have concerns about cancer risk, always consult with your healthcare provider for appropriate screening and treatment options.

8. Beets Support Healthy Weight Management

If you’re working toward achieving or maintaining a healthy weight, beets can be a valuable addition to your diet for several reasons.

Low in Calories, High in Nutrients

Beets are nutrient-dense, meaning they provide substantial vitamins and minerals relative to their calorie content. At only 44 calories per 100-gram serving, they allow you to eat satisfying portions without excess calories.

High Water and Fiber Content

Beets contain significant amounts of both water and fiber, both of which contribute to feelings of fullness and satiety. When you feel fuller after eating, you’re less likely to overeat or snack on less nutritious foods.

Moderate Protein Content

While not as protein-rich as legumes or meat, beets do contain some protein, which supports satiety and helps preserve lean muscle mass during weight loss.

Versatile and Satisfying

Beets can be prepared in numerous ways—roasted, steamed, juiced, or even raw—making them easy to incorporate into various meals. Their naturally sweet flavor can satisfy cravings for sweets without the empty calories of processed foods.

9. Beetroot Benefits for Female Health

While beets offer health benefits for everyone, there are some specific advantages that may be particularly relevant for women.

Rich in Folate for Pregnancy

Folate is critically important for women of childbearing age, especially those who are pregnant or planning to become pregnant. Adequate folate intake helps prevent neural tube defects in developing fetuses. Just one cup of beets provides a significant portion of the recommended daily folate intake.

Iron for Menstrual Health

Women who menstruate have higher iron needs due to monthly blood loss. While beets aren’t the richest source of iron, they do contribute to overall iron intake and can be part of a strategy to prevent iron deficiency anemia.

Support for Hormonal Balance

The betaine in beets supports liver function, and a healthy liver is essential for metabolizing and eliminating excess hormones. This may be particularly beneficial during perimenopause and menopause.

Bone Health Support

Beets contain minerals like manganese and magnesium that contribute to bone health—an important consideration for women, who face higher risks of osteoporosis as they age.

Are Beets Good for You? Understanding the Evidence

With so many purported benefits, you might wonder: are beets really as healthy as claimed? The short answer is yes—beets are genuinely nutritious vegetables with scientifically-supported health benefits.

However, it’s important to maintain realistic expectations:

• Beets are not a “magic bullet” or cure-all
• They work best as part of an overall healthy diet
• Individual results may vary
• More research is needed in some areas
• Whole beets may have different effects than concentrated extracts or supplements

Many people do consider beets a “superfood” due to their impressive nutritional density and unique beneficial compounds. While the term “superfood” isn’t scientific, it reflects the fact that beets pack an exceptional nutritional punch.

How to Incorporate Beets into Your Diet

One of the best things about beets is their versatility. Whether you prefer them sweet or savory, raw or cooked, there are countless ways to enjoy them.

Selecting and Storing Beets

When shopping for fresh beets:

• Choose beets that feel firm and heavy for their size
• Look for smooth skin without soft spots
• If the greens are attached, they should look fresh and vibrant
• Smaller to medium beets tend to be more tender than very large ones

Store fresh beets in the refrigerator for up to 2-3 weeks. Remove the greens before storing, as they draw moisture from the roots.

Preparation Methods

Different cooking methods can affect the nutritional content of beets, particularly their nitrate levels:

• Raw: Highest nitrate content; can be grated into salads or smoothies
• Juiced: Concentrated source of nutrients and nitrates
• Roasted: Enhances natural sweetness; retains most nutrients
• Steamed: Gentle cooking method that preserves nutrients well
• Boiled: May result in nutrient loss into cooking water

To maximize nitrate content, avoid boiling beets for extended periods. Instead, opt for roasting, steaming, or consuming them raw.

Delicious Ways to Eat Beets

Here are some practical ideas for incorporating beets into your meals:

• Beetroot Juice: Blend raw beets with apples, carrots, ginger, and lemon for a nutritious drink
• Roasted Beets: Toss beet wedges with olive oil and herbs, then roast until tender
• Beet Salad: Combine roasted beets with goat cheese, walnuts, and arugula
• Beet Hummus: Blend cooked beets into your favorite hummus recipe for color and nutrition
• Beet Chips: Thinly slice and bake for a healthy snack
• Pickled Beets: Preserve beets in vinegar for a tangy side dish
• Beet Greens: Don’t discard the tops! Sauté them like spinach
• Smoothies: Add raw or cooked beets to fruit smoothies for extra nutrients
• Borscht: Try this traditional Eastern European beet soup
• Grated Raw Beets: Add to coleslaw or grain bowls for crunch and color

Potential Side Effects and Considerations

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

Beeturia

Some people experience beeturia—red or pink urine or stool after eating beets. This is harmless and simply indicates that your body is processing the betalain pigments. Beeturia occurs in about 10-14% of people.

Kidney Stones

Beets are high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones, particularly calcium oxalate stones, you may want to limit your beet intake and consult with a healthcare provider.

Low Blood Pressure

Since beets can lower blood pressure, people who already have low blood pressure or who take blood pressure medications should monitor their levels carefully. Excessive consumption could potentially cause blood pressure to drop too low.

Digestive Discomfort

Some people may experience digestive upset when first introducing beets to their diet, particularly if they’re not accustomed to high-fiber foods. Start with small amounts and gradually increase intake.

Blood Sugar Considerations

Beets contain natural sugars and have a moderate glycemic index. While they can be part of a diabetic diet, people with diabetes should monitor their blood sugar response and consume beets in appropriate portions.

Frequently Asked Questions About Beets

Can you eat beets every day?

Yes, most people can safely eat beets daily in moderate amounts. However, it’s always best to maintain dietary variety to ensure you’re getting a broad spectrum of nutrients. If you have specific health conditions like kidney stones or low blood pressure, consult your healthcare provider before making beets a daily habit.

Are beets better raw or cooked?

Both raw and cooked beets offer health benefits, but raw beets contain higher levels of nitrates and heat-sensitive nutrients like vitamin C. However, cooking can make beets easier to digest and may enhance the bioavailability of certain nutrients. The best choice depends on your specific health goals and personal preferences.

How much beetroot juice should I drink for health benefits?

Most studies showing blood pressure and athletic performance benefits have used approximately 250-500 mL (8-17 ounces) of beetroot juice. However, individual needs vary. Start with smaller amounts and gradually increase while monitoring how your body responds.

Do pickled beets have the same benefits as fresh beets?

Pickled beets retain many nutrients, including fiber and minerals. However, the pickling process may reduce some heat-sensitive vitamins and nitrate content. Additionally, pickled beets are often high in sodium, which may offset some cardiovascular benefits for people with hypertension.

Can beets improve sexual health?

The nitric oxide-boosting properties of beets may theoretically improve blood flow throughout the body, which could benefit sexual function. However, scientific evidence specifically linking beet consumption to improved sexual health is limited. If you have concerns about sexual health, consult with a healthcare provider.

Are beet supplements as good as whole beets?

While beet supplements and powders can provide concentrated nitrates and certain nutrients, whole beets offer additional benefits including fiber, water content, and a broader array of plant compounds. Whole foods are generally preferable to supplements when possible.

Conclusion: The Bottom Line on Beet Benefits

Beets are genuinely one of nature’s most nutritious vegetables, offering an impressive array of health benefits backed by scientific research. From supporting cardiovascular health and athletic performance to potentially protecting brain function and reducing inflammation, beets deserve a place in a healthy diet.

The nutritional value of beets is undeniable—they’re low in calories yet packed with essential vitamins, minerals, and unique plant compounds like betalains and dietary nitrates. Whether you enjoy them raw, roasted, juiced, or pickled, beets are a delicious and versatile way to boost your nutrient intake.

While beets offer many potential health benefits, remember that no single food is a miracle cure. The best approach to health is a balanced, varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Beets can be an excellent component of such a diet.

If you have specific health concerns or medical conditions, always consult with a healthcare provider before making significant dietary changes. They can help you determine the appropriate role for beets in your individual nutrition plan.

Ready to experience the benefits of beets for yourself? Start by adding this colorful root vegetable to your next meal. Your body will thank you for the nutritional boost!

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• NIH Office of Dietary Supplements
• PubMed – Biomedical Literature Database
• American Heart Association
• Mayo Clinic – Medical Information Resource