Beets:18 Health Benefits, Nutrition and How to Eat

Have you ever noticed that vibrant, ruby-red vegetable that seems to bleed its color onto everything it touches? That’s the humble beet—a nutritional powerhouse that’s been cultivated for thousands of years. From ancient Roman aphrodisiacs to modern-day superfoods, beets have earned their place at the table through a remarkable combination of flavor, versatility, and health benefits.

Whether you’re an athlete looking to boost performance or simply a food enthusiast searching for nutrient-dense additions to your diet, beets offer an impressive array of advantages. In this article, we’ll explore the 18 amazing health benefits of beets and discuss potential side effects. In addition, we will also share some delicious ways to incorporate them into your diet.

What Are Beets?

Beets (Beta vulgaris) are root vegetables that belong to the Chenopodiaceae family, which also includes spinach and quinoa. While the deep red variety is most common, beets also come in golden, white, and even striped varieties called Chioggia beets.

The entire beet plant is edible, from the nutritious leafy greens to the firm, round root. Historically, beets were used primarily for their medicinal properties, treating ailments ranging from fevers to digestive issues. Ancient Romans considered beets an aphrodisiac, while in the Middle Ages, they were used to remedy illnesses related to blood and digestion.

While most people are familiar with the common red beet, this versatile vegetable comes in several varieties, including:

• Red/Purple Beets: The most common type, with a deep crimson color due to betalain pigments
• Golden Beets: Milder and less earthy in flavor, with a vibrant yellow color
• Chioggia Beets: Also known as candy cane beets, featuring striking red and white concentric circles when sliced
• White Beets: Less common, with a milder flavor and no betalain pigments

Nutrition Facts of Beets

Here’s a detailed breakdown of the nutritional content in 100 grams (about 3.5 ounces) of raw beets:

What makes beets particularly unique is their high concentration of dietary nitrates and betalains, which are responsible for many of their most significant health benefits.

18 Amazing Health Benefits of Beets

1. Lowers Blood Pressure

One of the most well-documented benefits of beets is their ability to reduce blood pressure. The nitrates in beets convert to nitric oxide in the body, which relaxes and dilates blood vessels, improving blood flow and lowering blood pressure.

A systematic review found that drinking beet juice led to a significant reduction in systolic blood pressure by an average of 4-10 mmHg in just a few hours.

2. Enhances Athletic Performance

Athletes have been consuming beet juice as a natural performance enhancer for years, and science supports this practice. Research shows that the nitrates in beets can improve oxygen use efficiency during exercise. This allows athletes to exercise up to 16% longer before exhaustion. This benefit is particularly noticeable in endurance exercises like running and cycling.

3. Supports Brain Health

The nitric oxide produced from beets’ nitrates doesn’t just benefit the heart—it also improves blood flow to the brain. Studies show that dietary nitrate from beets may enhance blood flow to the frontal lobes of the brain. It is an area associated with cognitive function and decision-making. This improved circulation may help slow cognitive decline and reduce the risk of dementia.

4. Fights Inflammation

Chronic inflammation is linked to numerous diseases, including cancer, heart disease, and diabetes. The betalains in beets can help reduce inflammation markers in the body. Research found that regular consumption of beet juice significantly reduced inflammatory markers in people with hypertension.

5. Provides Powerful Antioxidant Protection

Beets are rich in antioxidants, particularly betalains, which help neutralize free radicals and reduce oxidative stress. This antioxidant activity helps protect cells from damage and may reduce the risk of chronic diseases and cancer. A study found that betalains from beets exhibited greater antioxidant activity than many other plant-derived antioxidants.

6. Supports Liver Health and Detoxification

The betaine in beets supports liver function and helps the body eliminate toxins. Research shows that betaine can protect the liver from fatty deposits and toxins, potentially reducing the risk of non-alcoholic fatty liver disease (NAFLD). Additionally, the fiber in beets supports healthy digestive elimination, further aiding the body’s natural detoxification processes.

7. Improves Digestive Health

With nearly 3 grams of fiber per 100-gram serving, beets support digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.

The fiber in beets can help prevent constipation, diverticulitis, and even colorectal cancer. Studies in the Journal of Nutritional Biochemistry suggest that the fiber and betalains in beets may also reduce inflammation in the digestive tract.

8. Helps Manage Diabetes

Beets have a moderate glycemic index of around 64 but a low glycemic load due to their low carbohydrate content. This makes them suitable for people with diabetes when consumed in moderation. Additionally, research suggests that betalains may help lower blood sugar levels and improve insulin sensitivity, potentially benefiting those with type 2 diabetes.

9. Supports Heart Health

Beyond lowering blood pressure, beets support cardiovascular health in multiple ways. The betaine in beets helps reduce homocysteine levels, a risk factor for heart disease.

The nitrates improve vascular function, while the fiber helps lower cholesterol levels. A study in the journal Hypertension found that beet juice consumption significantly improved vascular function in patients with heart failure.

10. Enhances Endurance and Stamina

The nitrates in beets increase nitric oxide production, which improves oxygen delivery to muscles during exercise. This can enhance stamina and reduce fatigue. Research found that consuming beets before exercise allowed participants to exercise longer with less perceived exertion.

11. Supports Healthy Weight Management

Low in calories but high in nutrients and fiber, beets make an excellent addition to a weight management diet. The fiber helps increase feelings of fullness, while the nutrients support overall health during calorie restriction. A study in the journal Nutrients found that adding beets to the diet increased satiety and reduced overall calorie intake.

12. May Help Prevent Cancer

Several compounds in beets, including betalains and fiber, have shown potential anti-cancer properties. Research in the journal Anti-Cancer Agents in Medicinal Chemistry found that beetroot extract reduced the growth and proliferation of cancer cells, particularly in breast and prostate cancer. The high fiber content may also help reduce the risk of colorectal cancer.

13. Improves Skin Health

The antioxidants and anti-inflammatory compounds in beets may benefit skin health by protecting against premature aging and reducing inflammation. Vitamin C in beets also supports collagen production, which maintains skin elasticity. A study found that topical application of beetroot extract improved skin hydration and reduced wrinkle depth.

14. Boosts Immune Function

The vitamin C, zinc, and other nutrients in beets support immune system function. Additionally, the anti-inflammatory properties of betalains help maintain immune balance. Research suggests that the compounds in beets can enhance immune cell function and response to pathogens.

15. Supports Kidney Function

The potassium in beets helps maintain proper electrolyte balance, supporting kidney function. Additionally, the nitrates may improve renal blood flow. However, those with kidney stones should consume beets in moderation due to their oxalate content. A study found that beet consumption had beneficial effects on markers of kidney function in patients with kidney disease.

16. Improves Respiratory Health

The nitrates in beets may benefit respiratory conditions by improving oxygen uptake and reducing inflammation in the airways. Research in the Journal of Applied Physiology found that beet juice consumption improved oxygen uptake and exercise tolerance in people with COPD (Chronic Obstructive Pulmonary Disease).

17. Enhances Sexual Health

The nitric oxide-boosting effects of beets may improve sexual function by increasing blood flow to the genital area. This is similar to how medications like Viagra work, though to a milder degree. A study in the journal Nitric Oxide found that dietary nitrates from beets and other vegetables improved erectile function in men with mild erectile dysfunction.

18. Supports Healthy Pregnancy

Beets are rich in folate, providing about 27% of the daily recommended intake per 100 grams. Folate is crucial during pregnancy for preventing neural tube defects and supporting fetal development.

The iron in beets also helps prevent anemia, a common concern during pregnancy. Research in the American Journal of Clinical Nutrition emphasizes the importance of adequate folate intake during pregnancy for optimal fetal development.

10 Potential Side Effects of Beets

While beets offer impressive health benefits, there are potential side effects to be aware of:

1. Beeturia (Red Urine and Stool)

About 10-14% of the population experiences beeturia—red or pink urine after consuming beets. This harmless condition is caused by the excretion of betalain pigments and is more common in people with iron deficiency or malabsorption issues.

2. Kidney Stones Risk

Beets contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Those with a history of oxalate-based kidney stones should limit their beet consumption.

3. May Worsen Gout Symptoms

While lower in purines than many foods, beets do contain some purines that can be converted to uric acid in the body. In large amounts, this may potentially trigger gout symptoms in susceptible individuals.

4. Low Blood Pressure

While the blood pressure-lowering effect is beneficial for many people, those with already low blood pressure or on blood pressure medications should monitor their response to beets, as excessive consumption could potentially cause hypotension.

5. Digestive Discomfort

The high fiber content in beets may cause digestive discomfort, including gas, bloating, or cramping, particularly if consumed in large amounts or if you’re not used to a high-fiber diet.

6. Stomach Acid Issues

Beets contain naturally occurring nitrates that can be converted to nitrites in the body. Some research suggests this might affect stomach acid production, potentially aggravating acid reflux in susceptible individuals.

7. Medication Interactions

The high nitrate content may interact with certain medications, including:

• Nitrate-containing medications for angina or heart failure
• Phosphodiesterase-5 inhibitors like sildenafil (Viagra)
• Blood pressure medications

8. FODMAPs Content

Beets contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger digestive symptoms in people with irritable bowel syndrome (IBS) or FODMAP sensitivities.

How to Prepare Beets?

Before cooking beets, you’ll need to:

Wash thoroughly: Scrub beets under cool running water to remove dirt and debris.

Trim appropriately:

• Leave about 1 inch of the stems and the root end intact if you plan to boil or roast whole beets (this reduces color bleeding)
• For faster cooking, you can peel and cut beets into smaller pieces before cooking

To peel or not to peel:

• Young, fresh beets often have tender skins that don’t require peeling before cooking
• Older beets generally benefit from peeling after cooking, when the skins slip off easily
• If using raw, always peel beets

How to Eat Beets at Home?

Beets are incredibly versatile and can be enjoyed in numerous ways:

1. Raw Beets

• Juiced: Combined with apples, carrots, or ginger for a nutritious beverage
• Grated: Added to salads for color, texture, and nutrition
• Thinly Sliced: Used in carpaccio dishes or as a crisp garnish

2. Cooked Beets

• Roasted: Enhances their natural sweetness and creates a tender texture
• Boiled: Quick and simple preparation method
• Steamed: Preserves more nutrients than boiling
• Grilled: Creates a smoky flavor and caramelizes natural sugars
• Pickled: Traditional preparation that extends shelf life and adds tanginess

3. Beet Greens

Don’t discard the tops! Beet greens are highly nutritious and can be:

• Sautéed with garlic and olive oil
• Added to soups and stews
• Incorporated into green smoothies
• Used in place of spinach or chard in recipes

How to Roast Beets？

Here are the steps for roasting beets:

Ingredients:

• Beetroots, washed and trimmed (leave 1-2 inches of stem and root end intact)
• Olive oil
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Prepare the beets:

• If the beets are small (1-2 inches in diameter), you can roast them whole.
• For larger beets, cut them into 1-inch cubes or wedges.

3. Drizzle the beets with olive oil and season with salt and pepper. Toss to coat evenly.
4. Arrange the beets in a single layer on a baking sheet lined with parchment paper or foil.
5. Roast the beets for 30-45 minutes, flipping them halfway through, until they are tender when pierced with a fork.
   • Smaller, cubed beets will roast faster (30-35 minutes).
   • Larger, whole beets may take 40-45 minutes.
6. Remove the beets from the oven and let them cool for a few minutes.
7. Once cool enough to handle, use your hands or a knife to peel off the skins. The skins should slip off easily.
8. Serve the roasted beets warm or at room temperature. They can be enjoyed as a side dish, added to salads, or used in various other recipes.

Tip: For even cooking, try to cut the beets into uniform pieces. Adjust the roasting time as needed based on the size and type of beets you’re using.

Tips for Consuming Beets

To maximize the benefits and enjoyment of beets:

• Wear gloves when handling: The pigments can stain hands and cutting boards.
• Start small: If you’re new to beets, begin with smaller portions to allow your digestive system to adjust to the fiber content.
• Pair with citrus: The acidity helps balance the earthy flavor and brightens the taste.
• Don’t discard the greens: They’re highly nutritious and can be prepared like other leafy greens.
• Choose small to medium beets: They tend to be more tender and flavorful than very large ones.
• Preserve nutrients: When boiling beets, leave the skin on and trim the tops and roots minimally to reduce nutrient loss.
• Enhance absorption: Pair beets with a source of healthy fat like olive oil or avocado to improve absorption of fat-soluble nutrients.

How Many Beets Can You Eat in a Day?

A healthy serving of beets for most adults is about 1/2 to 1 cup (about 100-150 grams) of cooked beets daily. This amount provides significant nutritional benefits without overdoing the natural sugars or risking side effects.

For beet juice, a typical beneficial serving is 8-16 ounces (about 250-500 ml) per day, ideally consumed 2-3 hours before exercise for performance benefits.

Those consuming beets for specific health purposes, such as blood pressure management, may benefit from daily consumption. Others might include beets in their diet 3-4 times per week for general health support.

Best Time to Eat Beets

The optimal timing for beet consumption depends on your health goals:

1. For Athletic Performance

Consume beet juice or beets 2-3 hours before exercise to maximize the nitrate-to-nitric oxide conversion and benefit from enhanced endurance and oxygen utilization.

2. For Blood Pressure Management

Evening consumption may be beneficial, as research suggests nitric oxide production peaks about 3-4 hours after eating nitrate-rich foods, potentially supporting blood pressure regulation overnight.

3. For Digestive Health

Including beets with meals provides fiber that helps slow digestion and stabilize blood sugar, while also supporting the growth of beneficial gut bacteria.

4. For Detoxification Support

Some nutritionists recommend consuming beets in the morning to support the body’s natural detoxification processes throughout the day.

Who Should Eat Beets?

Beets can be particularly beneficial for:

• Athletes and physically active individuals: The nitrates improve endurance and exercise performance.
• People with high blood pressure: The natural nitrates help lower blood pressure.
• Those with inflammatory conditions: The anti-inflammatory compounds may help reduce symptoms.
• People seeking digestive support: The fiber supports gut health and regular bowel movements.
• Individuals with anemia: The iron content helps support healthy red blood cell production.
• Pregnant women: Folate is essential for healthy fetal development.
• Those looking to lose weight: The low-calorie, high-nutrient profile supports healthy weight management.
• People with liver concerns: The betaine supports liver detoxification processes.

Who Should Not Eat Beets?

Some people should exercise caution or moderation with beet consumption:

• Those with a history of calcium oxalate kidney stones: The oxalates in beets may increase risk.
• People with low blood pressure: The natural nitrates may further lower blood pressure.
• Individuals with gout: In rare cases, the moderate purine content could potentially trigger symptoms.
• Those taking specific medications: Including nitrate medications, certain blood pressure drugs, or PDE-5 inhibitors.
• People with beet allergies: Though rare, allergic reactions can occur.
• Individuals with certain GI conditions: Including IBS or other digestive sensitivities that may be aggravated by high-fiber foods.

FAQs

1. Are canned beets as healthy as fresh beets?

Canned beets retain most of their nutrients, though they may have added salt and slightly lower levels of certain heat-sensitive vitamins. They’re a convenient alternative when fresh beets aren’t available. Look for low-sodium options or rinse before using to reduce salt content.

2. Are beet supplements as effective as whole beets?

Beet supplements (powders, capsules, concentrated juices) can provide nitrates and other compounds, but whole beets offer additional benefits from fiber and the complete spectrum of nutrients. The effectiveness depends on the quality of the supplement and your specific health goals.

3. Do beets need to be organic?

Beets aren’t typically on the “dirty dozen” list of heavily pesticide-contaminated produce. However, choosing organic ensures you avoid synthetic pesticides and may provide slightly higher nutrient levels. If budget is a concern, conventional beets are still nutritious after thorough washing.

4. Are beets high in sugar?

Yes, beets contain natural sugars (about 6–7 grams per 100 grams). However, they have a moderate glycemic index and are rich in fiber, which helps control blood sugar release.

5. Can I eat raw beets?

Absolutely. Raw beets can be grated into salads or blended into smoothies. They offer the maximum nutrients when eaten raw, though some people may find the taste earthy.

6. Can children eat beets?

Yes, children can safely eat beets in moderate amounts. They are nutritious and support healthy growth, but overconsumption should be avoided due to their oxalate content.

7. Is it safe to eat beets every day?

Yes, it is generally safe to eat beets every day as part of a balanced diet. Beets are highly nutritious, and the recommended serving size is typically 1/2 to 1 cup per day. However, it’s important to start slowly and increase your beet intake gradually, as the high fiber content may cause digestive discomfort.

8. Do beets lose nutrients when cooked?

Some water-soluble vitamins, like vitamin C and B vitamins, may decrease with cooking, but the betalains and nitrates in beets are relatively heat-stable. Roasting and steaming preserve more nutrients than boiling.

9. Do I need to peel beets before cooking?

It’s not necessary if the beets are organic and well-scrubbed. The skin is edible and contains nutrients, but many people prefer to peel them after cooking, when the skin slips off easily.

10. Can beet greens be eaten?

Absolutely! Beet greens are highly nutritious, containing more iron, calcium, and vitamins A and K than the roots. Prepare them as you would spinach or Swiss chard.