The health benefits of beets are wide ranging. Like most other plant-based foods, beets are high in nutrients yet low in calories. Their antioxidants also offer additional benefits, such as reduced risk of cellular damage.
Generally speaking, beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. (7,8)
Antioxidants give vegetables like beets their bright, vibrant colors, and in the case of this food, that color is bright red. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli. Eating more antioxidants may help reduce your risk for some cancers. (9)
The nitrate content of beets may also play an important role in blood pressure regulation. A2019 studyand2013 reviewboth found that beetroot juice decreased participants’ blood pressure. (10) This is because nitrates widen the blood vessels to improve blood flow, according to theTexas Heart Institute.
As with other plant foods, researchers have studied beets for their potential effects on inflammation. One review found beetroot supplements to have anti-inflammatory effects that could help reduce the risk for heart disease, cognitive decline, and oxidative stress from free radicals, which is linked to many chronic diseases. (11)
In another study, anemic adolescent girls in India who drank beetroot juice saw improved levels of the protein hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels. (12)
Still, more research is needed to understand how beets in supplemental form affect human health.
Beets have a historical reputation as an aphrodisiac. In ancient Greek tradition, the goddess of love, Aphrodite, was said to have eaten beets to make herself more attractive.
While eating beets alone won’t make you more attractive, this myth may indeed stem from those nutrients in beets that can make you feel better and possibly increase your libido. These include betaine, boron, and tryptophan. (1)
FAQs
Beets are often listed among the foods that are rich in fiber, which helps your gastrointestinal tract stay regular, control blood sugar, and lower cholesterol. 2 One cup of beetroots has 3.8 grams of fiber, and the American Heart Association recommends a daily intake of 28 grams of fiber.
What is the best way to eat beets for nutrition? ›
Eating beets raw or juicing and roasting them may be more beneficial than boiling them. 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.
What is the best way to use beets? ›
You can use cooked beets in salads, to make hummus or to blend into smoothies. They can be diced for slaw, quartered for a grain bowl or mashed to make a dip or spread. Their thick and chewy texture is even great in a galette or quesadilla.
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.
How much beets should I 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.
Is it healthier to drink beet juice or eat beets? ›
Both eating beets and drinking beet juice will give you anti-inflammatory betalains and other phytonutrients. If you're looking to enhance athletic performance, drink up. Juicing beets delivers a concentrated dose of nitrates, antioxidants, vitamins and minerals. However, you lose the fiber when you juice the beets.
Are beets healthier raw or cooked? ›
Cooking beets won't give you the same health benefits because heat destroys betalain pigments and hampers nitrates, but it's still good for your health. To preserve the maximum health benefits, grate raw beets into salads or steam/roast beets just long enough to tenderize them.
What is the healthiest way to cook beets? ›
Steaming in the oven rather than baking helps preserve more of the healthy vitamins and minerals in beets. This method also helps beets better retain their beautiful, vibrant color.
How to make beets taste good? ›
Flavors that pair well with roasted beets:
Balsamic vinegar, as well as red wine vinegar and apple cider vinegar. Black pepper. Carrots. Creamy cheese and dairy, including feta, goat cheese, blue cheese, ricotta, crème fraîche, sour cream and plain yogurt.
Are there any negative effects of eating beets? ›
Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that beets might cause low calcium levels and kidney damage.
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
What organs 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.”
Are beets high in sugar? ›
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. Beets are best from early spring to late fall.
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.
How soon after eating beets is urine red? ›
The urine color change may appear in the first few hours after drinking something containing beetroot. It may continue for a day or two after eating the coloring, especially in the stool.
What is the best way to get the health benefits from beets? ›
Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.
How do you cook beets without losing nutrients? ›
Steaming in the oven rather than baking helps preserve more of the healthy vitamins and minerals in beets. This method also helps beets better retain their beautiful, vibrant color.
How do you cook beets for maximum benefits? ›
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.
Is it better to eat beets or take beet supplements? ›
While consuming beets in their whole form is the best way to get the most out of this nourishing root vegetable, beet powder can provide very similar benefits to health, especially for those who don't like beets or who have difficulty cooking or including them in their diet.
