The Top Health Benefits of Beets: Nutrition, Heart Health, and More
Earth’s ruby root and greens pack fiber, antioxidants, and energizing nitrates.
Beets, with their vibrant jewel-toned hue and natural earthy sweetness, have become one of the most talked-about superfoods for good reason. This humble root vegetable isn’t just visually striking—it’s packed with vitamins, minerals, and unique phytonutrients that research links to numerous health advantages. Whether you’re seeking to improve your heart health, add more antioxidants to your diet, or simply find new ways to fuel your body, the beet deserves a spot on your table. Let’s delve deeply into the science-backed benefits of beets, tips for enjoying them, FAQ, and much more.
Beets: Nutrition Facts and Key Nutrients
Beets, also known as beetroot or by their botanical name Beta vulgaris, are naturally low in calories but rich in essential nutrients. Both the taproot and vibrant leafy greens are edible and highly nutritious. Here’s what you get nutritionally from a typical 3.5-ounce (100-gram) serving of cooked beets:
| Nutrient | Amount per 100g (Cooked) | % Daily Value (DV) |
|---|---|---|
| Calories | 44 | – |
| Protein | 1.7g | – |
| Fat | 0.2g | – |
| Carbohydrates | 10g | – |
| Fiber | 2g | – |
| Folate (Vitamin B9) | – | 20% |
| Manganese | – | 14% |
| Copper | – | 8% |
| Potassium | – | 7% |
| Magnesium | – | 6% |
| Vitamin C | – | 4% |
| Vitamin B6 | – | 4% |
| Iron | – | 4% |
- Folate is especially abundant, important for fetal development, DNA synthesis, and heart health.
- Manganese supports bone formation, metabolism, and antioxidant defense.
- Copper is needed for nerve health and energy production.
- Potassium helps regulate blood pressure and fluid balance.
- Vitamin C acts as an antioxidant to strengthen immunity.
Beet greens—the leafy tops—are even richer in vitamin A, vitamin C, and iron than the root itself and can be cooked or eaten raw.
1. Beets Are Heart-Healthy: Blood Pressure and Circulation
One of the top reasons to include beets in your diet is their powerful effect on blood pressure and cardiovascular health.
- Nitrates, naturally found in beets, are converted by the body into nitric oxide—a compound that helps relax and widen blood vessels.
This vasodilation process lowers both systolic and diastolic blood pressure, improving overall heart function. - Several studies show that regular beet consumption or beet juice can lower blood pressure in people with hypertension, though most have been small in scale.
- Potassium in beets also supports healthy blood pressure by counteracting sodium’s effects.
In summary, the nitrate content of beets makes them a valuable addition for anyone concerned about heart health or managing hypertension.
2. Beets Are Packed With Fiber for Digestive and Metabolic Health
Dietary fiber is another critical benefit of beets. Just one cup provides 3.4–3.8 grams of fiber, contributing to improved digestion and satiety.
- Fiber helps regulate bowel movements and may relieve constipation.
- Promotes a sense of fullness, supporting weight control by reducing overeating.
- Can help lower cholesterol levels, which is beneficial for heart health.
- Fiber intake is linked to reduced risk of type 2 diabetes and certain digestive disorders.
For optimal benefits, eat both the cooked root and the greens, which are also high in fiber and nutrients.
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3. Rich Source of Antioxidants and Anti-Inflammatory Compounds
Beets get their dramatic red and purple colors from betalain pigments. These act as potent antioxidants and have natural anti-inflammatory properties.
- Betalains protect cells from oxidative stress and reduce inflammation throughout the body.
- Regular consumption is being researched for its ability to lower cancer risk, thanks to these antioxidant actions.
- Other antioxidants present in beet greens, including carotenoids and flavonoids, add further protective effects.
While large-scale human trials are sparse, animal and preliminary human studies support beets’ role as a powerful anti-inflammatory food.
4. May Support Brain Health and Cognitive Function
Emerging research links the nitrates in beets not only with cardiovascular health, but also with brain health and cognitive function:
- Nitrate-derived nitric oxide improves blood flow to the brain, especially to areas involved in executive function and memory.
- Increased blood flow may contribute to improved attention, reaction time, and even protect against cognitive decline as we age.
The evidence is early but promising, suggesting a diet rich in nitrate-containing vegetables like beets may benefit mental performance.
5. Athletic Performance, Endurance, and Energy
Beets are gaining popularity as a sports nutrition secret due to their potential to boost energy and endurance. Here’s how:
- Nitrate-rich beet juice has been shown in multiple studies to improve cardiorespiratory endurance and extend time to exhaustion during exercise.
- This is linked to improved lung function, stronger muscle contractions, and more efficient oxygen use.
- By opening blood vessels and enhancing blood flow, beets may help athletes and fitness enthusiasts perform better and recover faster after workouts.
If you’re training for an event or want a sustained energy boost, consider incorporating beetroot juice or roasted beets before physical activity.
6. Beets Promote Liver and Detox Support
Beets are rich in betalains and a unique nutrient called betaine (derived from choline), both of which support liver health:
- Betaine is known to stimulate liver cell function and assist in the body’s natural detoxification processes.
- These compounds also help defend the liver against fatty deposits and disease.
Thanks to their detoxifying pigments, beets are compatible with most liver-supporting diet plans.
7. Other Unique Beet Benefits
- Bone health: The mineral silica in beets improves the body’s use of calcium, supporting stronger bones and potentially reducing osteoporosis risk.
- Prenatal well-being: High folate content is critical for fetal development, making beets a wise choice in pregnancy.
- Mental health: Betaine and tryptophan in beets may help promote relaxation and a sense of well-being.
- Cholesterol management: Antioxidants in beet greens help limit the damage of LDL (“bad”) cholesterol.
How to Add Beets to Your Diet
Don’t be intimidated by fresh beets; they are versatile and pair well with both sweet and savory flavors. Here are some easy, delicious ideas to add more beets and beet greens to your meals:
- Roasted beets: Slice or cube, toss with olive oil, and roast until tender with your favorite herbs.
- Beet salads: Grate raw beets for crunch, or toss roasted beets into leafy greens with walnuts and goat cheese.
- Beet juice or smoothie: Blend beets into a vibrant juice, or add to fruit smoothies for natural sweetness.
- Sauteed beet greens: Use the tops in stir-fries or wilt with garlic as you would with spinach or kale.
- Pickled beets: Make a tangy condiment that pairs wonderfully with salads and sandwiches.
- Soup: Classic Eastern European borscht showcases beets at their best!
Simple Beet Preparation Tips
- Wear gloves when peeling or chopping beets to prevent staining your hands.
- Store greens separately from roots to maintain freshness.
- Boil, steam, or microwave for quick prep—then simply peel and serve.
Potential Side Effects and Precautions
Beets are safe for most adults and children, but be aware of these considerations:
- Beeturia: About 10–14% of people may notice pink or reddish urine or stool after eating beets; this is harmless.
- Oxalates: Beets contain moderate oxalates, which can be an issue for those with a history of kidney stones. If you’re prone to stones, moderate your intake or speak to your doctor.
- Bloating or gas: As with all high-fiber foods, a sudden increase in consumption can cause digestive symptoms for some.
Otherwise, beets can be enjoyed safely as part of a balanced diet.
Frequently Asked Questions (FAQs)
Q: Are canned or pickled beets as healthy as fresh?
A: Yes, canned and pickled beets retain most of their vitamins, minerals, and antioxidants. However, watch for added sugar or high sodium in processed versions. Rinsing can reduce excess sodium. Fresh or roasted beets without additives are ideal for maximum benefit.
Q: Is it safe to eat beet greens?
A: Absolutely! Beet greens are edible and highly nutritious, rich in vitamin A, vitamin C, and iron. Cook them as you would spinach or kale for a mild, earthy flavor boost and extra fiber.
Q: How often should I eat beets to get the health benefits?
A: Even a few servings per week can provide noticeable health gains. There’s no set minimum, but adding beets regularly to your diet—as salads, side dishes, or smoothies—is a great habit.
Q: Who should avoid eating beets?
A: People with a history of kidney stones should moderate beet intake due to oxalate content. If you are on special medication or have a rare allergy, consult your health provider first.
Q: Can beets help with athletic performance?
A: Yes, studies show that consuming nitrate-rich beetroot juice may enhance endurance and exercise capacity, especially for sports requiring sustained output.
Conclusion
Beets are one of nature’s most versatile and nutrient-dense vegetables. With proven benefits for heart health, digestion, inflammation, energy, and even brain function, they offer substantial reasons to add them to your diet. Try them roasted, juiced, in soups, or sautéed, and don’t forget about the greens. Enjoy the colorful boost—your body will thank you!
References
- https://www.healthline.com/nutrition/benefits-of-beets
- https://www.columbiadoctors.org/news/health-benefits-adding-beets-your-diet
- https://www.nm.org/healthbeat/healthy-tips/nutrition/drop-the-beet
- https://health.clevelandclinic.org/the-health-benefits-of-beets
- https://cdn.agclassroom.org/media/uploads/LP875/beet_nutrition_facts.pdf
- https://www.healthline.com/nutrition/foods/beetroot
- http://www.webmd.com/diet/health-benefits-beetroot
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8565237/
- https://nutritionfacts.org/topics/beets/
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