Beetroots, also known as beets, are a vibrant and versatile vegetable. They’re known for their earthy flavor and aroma and bright, warm red color. Many people call them a superfood because of their rich nutritional profile
In addition to adding a pop of color to your plate, beets are highly nutritious, rich in essential vitamins, minerals, and plant compounds, many of which have medicinal properties
They’re easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among others
Here are nine evidence-based benefits of beets, plus some tasty ways to increase your intake
1. Many nutrients and few calories
Beets boast an impressive nutritional profile
They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs
Here’s an overview of the nutrients
… Show more
found in a 3.5-ounce (100-gram) serving of boiled beetroot:
- Calories: 44
- Protein: 1.68 grams (g)
- Fat: 0.18 g
- Carbs:9.96 g
- Fiber: 2 g
- Folate: 20% of the daily value (DV)
- Manganese: 14% of the DV
- Copper: 8% of the DV
- Potassium: 7% of the DV
- Magnesium: 6% of the DV
- Vitamin C: 4% of the DV
- Vitamin B6: 4% of the DV
- Iron: 4% of the DV
Beets are particularly rich in folate, a vitamin that plays a key role
in growth, development, and heart health
They also contain a good amount of manganese, which is involved in bone formation
, nutrient metabolism, brain function, and more
Plus, they’re high in copper, an important mineral required for energy production
and the synthesis of certain neurotransmitters
Discover:12 of the Most Nutrient-Dense Foods You Can Eat
2. Could help keep your blood pressure in check
Beets have been well studied for their ability to decrease elevated blood pressure levels, which are a major risk factor
for heart disease
In fact, research shows that beetroot juice could significantly lower levels of both systolic and… Show more
diastolic blood pressure
These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop
Beets are also a great veral studies suggest that increasing your intake of folate could significantly lower
blood pressure levels
Read:The 17 Best Foods to Lower Blood Pressure
3. Can improve athletic performance
Several studies suggest that dietary nitrates, like those found in beets, may enhance athletic performance
Nitrates appear to affect physical performance
by improving the efficiency of mitochondria, which are responsible for… Show more
producing energy in your cells
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes
It’s important to note that blood nitrate levels peak within 2 to 3 hours of consuming beets or their juice. Therefore, it’s best to consume them a couple of hours before training or competing to maximize their potential benefits
Learn:Pre-Workout Supplements — Ingredients, Precautions, and More
4. May help fight inflammation
Beets contain pigments called betalains, which possess a number of anti-inflammatory properties
This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease,… Show more
liver disease, and cancer
One study
in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a)
Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort
Still, more studies in humans are needed to determine whether enjoying beets in typical amounts as part of a balanced diet may provide the same anti-inflammatory benefits
Explore:Anti-Inflammatory Diet 101
5. May improve digestive health
One cup of beetroot contains 3.4 g of fiber, making beets a good fiber source
Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools
This can promote digestive health, keep you… Show more
regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis
Check out:Improve and Reset Gut Health — Foods and Supplements to Try
6. May support brain health
Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia
The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus… Show more
increasing blood flow to the brain
Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory
However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population
See:Brain Foods for Studying and Exams
7. May have some anticancer properties
Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid
Although more research is needed, test-tube studies have shown that beetroot extract can
… Show more
slow the division
and growth of cancer cells
A 2019 study
suggests that having higher blood levels of betaine may be associated with a lower risk of developing cancer
However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed
Find out:Breast Cancer-Fighting Foods to Eat More and Avoid
8. May help balance energy intake
Beets have several nutritional properties that could make them a great addition to a balanced diet
First, they’re low in fat and calories but high in water, which can help balance your energy intake. Increasing your intake of low calorie… Show more
foods like this root vegetable has also been associated with weight loss
Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight
The fiber in beets may also support
digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake
Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet
Discover:13 Ways to Help Curb Appetite, According to Science
9. Delicious and easy to use
Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet
You can juice, roast, steam, or pickle them. For a convenient option, you can purchase them precooked and canned. You can even enjoy them… Show more
raw, either sliced thinly or grated
Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible
Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content
Try:Type 2 Diabetes Diet — Foods to Eat, Foods to Avoid
Recipe tips
Here are some delicious and interesting ways to add more beets to your diet:
- Salad: Grated beets make a flavorful and colorful addition to coleslaw or other salads.
- Dip: Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.
- Juice: Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.
- Soup: Borscht is a popular soup in Eastern Europe and Northeast Asia.
- Leaves: You can cook and enjoy fresh beet leaves similarly to how you’d use spinach.
- Roasted:Wedge beetroots and toss them with a little olive oil, salt, pepper, and herbs or spices of your choice. Then, roast them in a 400°F (205°C) oven for 15 to 20 minutes until they’re tender.
»Try a recipe:Turmeric Braised Chicken with Roasted Beets and Potatoes
Frequently asked questions
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. A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet
Always speak with a doctor before making significant dietary changes
Some people call beets a superfood because they are rich in essential nutrients
Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties. Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation
Beets contain nitrates and there is some evidence they may improve the body’s nitric oxide production
The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this
Beets are rich in antioxidants and have anti-inflammatory properties. However, beets don’t detox the body. The liver and kidneys are organs in our body that remove toxins
The bottom line
Beets are highly nutritious and loaded with health-promoting properties
They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alles
Best of all, beets are delicious and easy to include in your diet. For example, they’re a great addition to salads, side dishes, smoothies, dips, and juices
»Get professional advice:If you’re not sure whether beets are right for you, check with a local doctor first.
