Beets, also known as beetroot, are more than just a vibrant addition to your plate. These deep red root vegetables have been valued for centuries, not only for their earthy sweetness but also for their remarkable health benefits. Doctors and nutritionists have increasingly highlighted beets as a superfood—but what exactly happens to your body when you eat them? Let’s dive into the science and the surprising effects of this humble vegetable.
1. Beets Support Heart Health
One of the most well-documented benefits of eating beets is their ability to support cardiovascular health. Beets are naturally high in nitrates, which the body converts into nitric oxide. Nitric oxide has several heart-healthy effects:
- Dilates blood vessels: This can lower blood pressure and improve blood flow.
- Reduces strain on the heart: Easier circulation can benefit people with hypertension or at risk of heart disease.
- Supports athletic performance: Improved blood flow helps muscles receive more oxygen, enhancing endurance and recovery.
Clinical studies have shown that drinking beet juice daily can reduce blood pressure by a few points in people with hypertension, which can have significant long-term benefits.
2. Beets Boost Brain Function
Beets may do more than just help your heart—they also support cognitive health:
- Nitrates in beets increase blood flow to the brain, particularly in areas responsible for decision-making and memory.
- Studies suggest that regular beet consumption may slow cognitive decline in older adults and improve mental performance during tasks requiring focus.
This effect is sometimes called a “natural brain boost,” especially beneficial for adults at risk of age-related cognitive decline.
3. Beets Aid Detoxification
Beets contain betalains, which are pigments responsible for their vibrant red color. These compounds:
- Support liver detoxification by promoting enzyme activity that helps remove toxins from the body.
- Provide antioxidant protection, reducing oxidative stress that can damage cells.
Eating beets can give your liver a gentle boost, helping your body process waste more efficiently and maintain overall wellness.
4. Beets Support Digestion
Beets are high in dietary fiber, which aids digestion in several ways:
- Promotes healthy bowel movements and prevents constipation.
- Supports a healthy gut microbiome, which is linked to better immunity and even mental health.
- Helps regulate blood sugar by slowing down digestion, preventing spikes after meals.
Fiber-rich foods like beets are often recommended by doctors for long-term digestive health.
5. Beets Can Improve Exercise Performance
Athletes and fitness enthusiasts often use beet juice or roasted beets as a natural performance enhancer. Here’s why:
- The nitrates in beets improve oxygen efficiency during exercise.
- This can lead to increased stamina, less fatigue, and better recovery times.
- Even recreational exercisers notice slightly improved endurance when consuming beets before workouts.
Many endurance athletes swear by beet juice as a pre-training supplement, often taking it 2–3 hours before activity.
6. The Surprising Side Effects of Beets
While beets are generally safe and healthy, there are a few things to know:
- Beeturia: After eating beets, your urine and stools may turn reddish or pink. This is harmless and affects about 10–14% of people.
- Oxalates: Beets contain oxalates, which in high amounts can contribute to kidney stones in susceptible individuals. People prone to oxalate stones should moderate intake.
- Blood pressure: If you’re on medication for hypertension, eating beets may enhance the effects, so monitor your blood pressure closely.
7. How to Incorporate Beets into Your Diet
Beets are versatile and can be enjoyed in many ways:
- Raw: Grated into salads or smoothies.
- Roasted: Enhances sweetness and concentrates flavor.
- Steamed or boiled: Retains nutrients while softening texture.
- Juiced: Popular for pre-workout drinks or morning detox routines.
- Pickled: Adds tangy flavor and probiotics.
Pairing beets with healthy fats like olive oil or avocado can improve absorption of fat-soluble nutrients.
8. Nutritional Snapshot of Beets (per 1 cup cooked, 136g)
- Calories: 59
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 2 g
- Vitamin C: 8% of daily value
- Folate: 37% of daily value
- Manganese: 22% of daily value
Beets are low in calories but high in nutrients, making them a perfect addition to a healthy diet.
Final Thoughts
Eating beets isn’t just about adding color to your plate—they are a powerhouse vegetable with benefits for the heart, brain, liver, and digestion. From lowering blood pressure to boosting exercise performance and enhancing detoxification, beets are a simple way to improve overall health.
Doctors recommend including beets several times a week in your diet, whether roasted, steamed, juiced, or raw, to enjoy their full range of benefits. Just be mindful of beeturia and oxalates if you have specific sensitivities.
With their sweet, earthy flavor and vivid color, beets are both a treat for the palate and a natural boost for your body.
