WHAT HAPPENS TO YOUR BODY WHEN YOU EAT BEETS REGULARLY

Medically reviewed by Elizabeth Barnes, RDN

Beets are known for their slight heart shape, bright colors, and earthy flavor. They are rich in essential vitamins, minerals, and plant compounds, many of which possess medicinal properties and offer health benefits.

1. Your Blood Pressure Decreases

Some of the most well-studied bioactive (health-promoting) compounds in beets are called nitrates. When you consume dietary nitrates from foods like beets, your body converts them into nitric oxide, a compound that relaxes and dilates your blood vessels and helps lower your blood pressure.

This is important for heart health because having uncontrolled chronic high blood pressure is a known risk factor for developing heart disease.

2. You Have Less Inflammation

Eating beets may help your body respond to and manage inflammation (immune response to an irritant). Systemic (throughout-the-body) inflammation is a risk factor for various chronic diseases. Eating a diet rich in anti-inflammatory compounds is a lifestyle practice that can lower inflammation.

Beets contain pigments called betalains, which are studied for their ability to help reduce inflammation. One study found that when participants consumed 250 milliliters (mL) of beetroot juice daily for two weeks, they experienced a significant reduction in inflammatory markers.

3. Your Digestive Health Improves

It's important to support your digestive health as much as possible, as research shows that healthy gut bacteria are critical for overall health.

Eating a fiber-rich diet is one of the best ways to do this. Fiber is only found in plant foods, like beets. Surveys have revealed that most adults in the United States do not consume the minimum daily recommended amount of fiber of around 30 g.

You'll find around 2 grams (g) of fiber per half-cup serving of boiled, sliced beets. You can also enjoy cooked beet greens, which provide 2 g of fiber per half-cup (72 g) serving.

4. Your Brain Health Gets a Boost

The nitrates in beets support brain health. This is especially important as many mental functions naturally decline with age, but eating a nitrate-rich diet can offer protective benefits.

As the nitrates dilate and relax blood vessels to lower blood pressure, they also help increase blood circulation and oxygen transport to the brain. Some research has found that beet juice helps increase blood flow to the frontal lobe, the part of your brain responsible for working memory and decision-making.

5. Your Immune System Improves

Eating a variety of colorful fruits and vegetables, such as beets, is a great way to support your natural immunity. Beets are full of antioxidants that help protect cellular health and anti-inflammatory compounds that benefit your immune health.

There's also evidence that some of the compounds in beets may have anticancer properties, suggesting that they benefit immune function.

6. Your Risk for Heart Disease and Stroke Decreases

Foods rich in dietary nitrates, like beets, help increase blood flow by widening and relaxing blood vessels. This helps lower blood pressure, and research suggests nitric oxide can reduce the risk of heart attacks and strokes.

7. Your Stamina Increases

Endurance athletes consume beets and beet juice to help increase their athletic performance and stamina. This is due to the effects of dietary nitrates and their conversion to nitric oxide in the body.

Evidence shows that nitrates help relax and dilate blood vessels, increasing blood flow and oxygen to your heart, brain, and other organs and tissues. Nitrates also support how efficiently your mitochondria (cells' energy source) function during strenuous activity.

The best effects occur when beets or beet juice are consumed within two hours of activity when blood nitrate levels peak.

Beet Nutrition

Beets are a nutritious root vegetable that offers many health benefits. A 4-ounce (half-cup) serving of sliced, boiled beets provides the following nutrition:

• Calories: 37
• Protein: 1.4 grams (g)
• Total Fat: Less than 1 g
• Total Carbohydrates: 8.5 g
• Fiber: 1.7 g
• Total Sugar: 7 g
• Calcium: 14 milligrams (mg)
• Iron: 0.7 mg
• Folate: 68 micrograms (mcg)
• Manganese: 0.3 mg
• Potassium: 259 mg
• Magnesium: 20 mg
• Vitamin C: 3 mg

In addition to these vitamins, minerals, and nutrients, beets are also high in antioxidants and plant compounds that offer anti-inflammatory properties.

Beet Benefits by Color

Beets consist of the root, usually red, purple, or yellow, and the appropriately named greens. Each color and part offers unique health benefits as follows:

• Red and purple: These colors of beets are high in a type of betalains (pigments) called betacyanins. While all betalains are beneficial, betacyanins have the strongest antioxidant properties.
• Yellow or golden: Beets of these colors also contain betalains, but they have betaxanthins instead of the red-colored betacyanins.
• Beet greens: The greens of beets are edible, too, so don't throw them out. Like other dark, leafy green vegetables, beet greens contain nitrates and are high in beta-carotene, lutein, and zeaxanthin. These compounds are good for eye health and vision.

Beets and Kidney Disease

Individuals with a higher risk of developing kidney stones may want to limit their consumption of beets. Beets contain oxalic acid, a plant-derived compound. When oxalic acid levels are high, it can bind to minerals like calcium, leading to the formation of kidney stones in individuals who are more susceptible or have a history of kidney stones.

Read the original article on Verywell Health

2025-11-04T15:03:37Z