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.
Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.
© 2022 Meredith Corporation. Distributed by Tribune Content Agency, LLC.
FAQs
Beets may help reduce the risk of chronic illnesses like type 2 diabetes, heart disease, and dementia. They are high in antioxidants, which can reduce the risk of cellular damage and some cancers. The nitrate content in beets may also help regulate blood pressure and have anti-inflammatory effects.
What happens to your body when you eat beets everyday? ›
Beets may help reduce the risk of chronic illnesses like type 2 diabetes, heart disease, and dementia. They are high in antioxidants, which can reduce the risk of cellular damage and some cancers. The nitrate content in beets may also help regulate blood pressure and have anti-inflammatory effects.
Are beets good for the liver and kidneys? ›
In addition to liver protection, beetroot also has a protective effect on the kidney.
What are the 10 benefits of beets? ›
What are the top 10 health benefits of beetroot?
- Rich in protective antioxidants. ...
- May have anti-cancer properties. ...
- May have anti-inflammatory properties. ...
- May lower blood pressure. ...
- May improve exercise performance and support energy levels. ...
- May improve digestive health. ...
- May support brain health and reaction time.
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.
Are there any negative effects of eating beets? ›
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.
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 organ are beets good for? ›
They're knobby, blood-red and give off a rich, earthy aroma. But it's certainly worth the effort to get to know this nutritionally dense root vegetable. “Beets are unique for their cardiovascular and heart health benefits,” says registered dietitian Sarah Thomsen Ferreira, RD.
What is the healthiest way to eat beets? ›
Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.
Why do I feel dizzy after drinking beet juice? ›
A doctor can advise on whether drinking beet juice alongside taking medications to lower blood pressure may lower a person's blood pressure too much. If this occurs, the individual may experience symptoms such as : dizziness or lightheadedness. blurry vision.
Beets contain betaine, a substance that relaxes the mind and is used in other forms to treat depression. It also contains trytophan (also found in chocolate), which contributes to a sense of well being — and eating the beets will make you feel less guilty than eating the chocolate!
How many beets a day is ok? ›
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.
What are the pros and cons of beets? ›
While it may seem like a good idea to have beets daily because of their benefits, you may need to exercise caution when eating them. Eating beets or drinking beet juice may lead to kidney stones, a potential food allergy, or stool or urine color changes.
Can beets remove plaque from arteries? ›
Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis ( 21 ). Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death ( 22 , 23 ).
Is beet good for hair? ›
Surprisingly beetroot juice is not only good for your health but also your skin and hair. It is rich in antioxidants and vitamin C which reduce skin damage and it also prevents hair loss. Surprisingly beetroot juice is not only good for your health but also your skin and hair.
Is 2 cups of beet juice a day too much? ›
Two cups of beetroot juice daily are recommended to achieve nitrate levels beneficial for cardiovascular health. While recent scientific interest in beetroot juice has surged, historical reports suggest its use as a natural medicine dates back to Roman times.
Do beets cleanse your liver? ›
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
How long does it take for beets to work in your body? ›
How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
What is a safe amount of beets to eat daily? ›
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.
