The Beetroot Boost: What Eating Beets Can Do for Your Body, According to Experts

Beets, also known as beetroot, are more than just a colorful addition to your salad or smoothie—they’re a nutritional powerhouse. Once considered a humble root vegetable, beets have earned a reputation among health enthusiasts and researchers for their wide-ranging benefits. From boosting exercise performance to supporting heart health and even enhancing cognitive function, beets are increasingly recognized as a functional food that can make a real difference in your overall wellness.

In this comprehensive guide, we explore everything you need to know about the health benefits of beets, what experts say, how to incorporate them into your diet, and the science behind their effects.

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What Are Beets? A Nutritional Overview

Beets belong to the Beta vulgaris species and are closely related to chard and spinach. They come in several varieties, including red, golden, and even striped Chioggia beets. While their deep red color is most common, each type offers a slightly different nutrient profile.

Nutritional Highlights of Beets (per 100 grams):

• Calories: 43

• Carbohydrates: 10 g

• Fiber: 2.8 g

• Protein: 1.6 g

• Vitamin C: 4 mg (7% DV)

• Folate: 109 mcg (27% DV)

• Potassium: 325 mg (9% DV)

• Manganese: 0.3 mg (16% DV)

Beets are low in calories but high in essential nutrients and plant compounds. One of the most notable components is betanin, the pigment that gives beets their vibrant color. Betanin is part of a class of compounds called betalains, known for their antioxidant and anti-inflammatory properties.

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1. Beets Support Heart Health

Cardiovascular disease remains one of the leading causes of death globally. Research suggests that including beets in your diet may support heart health in multiple ways:

a) Lowering Blood Pressure

Beets are naturally rich in dietary nitrates, which the body converts into nitric oxide. Nitric oxide relaxes and dilates blood vessels, improving blood flow and reducing blood pressure.

Expert Insight:
Dr. Stephen Bailey, a leading researcher in exercise physiology, notes, “Nitrate-rich vegetables like beets have been shown to lower systolic and diastolic blood pressure. Even modest reductions can significantly reduce cardiovascular risk.”

Several clinical studies have confirmed this effect. In one study, participants who drank 250 ml of beetroot juice daily experienced a noticeable drop in blood pressure within just a few weeks.

b) Reducing Inflammation

Chronic inflammation is linked to heart disease, diabetes, and other chronic conditions. Beets contain betalains, which act as antioxidants and anti-inflammatory agents. These compounds help reduce oxidative stress and may protect the cardiovascular system.

c) Improving Blood Lipid Profiles

Preliminary research suggests that beets may help regulate cholesterol and triglyceride levels. While more studies are needed, early findings indicate potential heart-protective benefits.

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2. Beets Can Boost Exercise Performance

Athletes and fitness enthusiasts have long used beets for a natural performance boost. The nitrates in beets can improve oxygen efficiency and enhance stamina.

How It Works:

• Nitrates are converted into nitric oxide.

• Nitric oxide improves blood flow to muscles.

• Better blood flow means more oxygen delivery, enhancing endurance and performance.

Evidence from Research:
A study published in the Journal of Applied Physiology found that cyclists who consumed beetroot juice before exercise could pedal longer at a high intensity than those who didn’t. Other studies show improved time-to-exhaustion in runners, rowers, and other endurance athletes.

For casual exercisers, adding beets can also help reduce perceived exertion, making workouts feel easier.

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3. Beets Promote Brain Health

Maintaining cognitive function as we age is a growing concern, and beets may play a supportive role.

a) Enhanced Blood Flow to the Brain

The nitrates in beets don’t just help muscles—they also improve blood flow to the brain, which is critical for cognitive health. Studies indicate that increased cerebral blood flow can support mental clarity, focus, and potentially delay cognitive decline in older adults.

b) Neuroprotective Effects

The antioxidants in beets, particularly betalains, may help combat oxidative stress and inflammation in the brain. This could reduce the risk of neurodegenerative diseases like Alzheimer’s.

Expert Note:
Nutritionist Dr. Marissa Cohen explains, “Dietary nitrate from beets may enhance neurovascular function, potentially supporting memory and executive function over time. Including beets in a balanced diet is a simple step toward long-term brain health.”

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4. Beets Support Detoxification

Beets have been traditionally linked to liver health and detoxification. Their compounds support the liver’s natural detox processes, particularly phase 2 detoxification, where toxins are converted into water-soluble forms for excretion.

• Betalains: help neutralize toxins and support liver function.

• Fiber: supports gut health and aids in removing waste efficiently.

Regular consumption of beets may help your liver process and eliminate toxins more efficiently, promoting overall wellness.

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5. Beets May Support Weight Management

Beets are low in calories, high in water, and rich in fiber, making them an excellent food for weight management. Fiber promotes feelings of fullness, slows digestion, and helps regulate blood sugar.

• Studies indicate that diets rich in vegetables like beets can support healthy weight maintenance.

• Their natural sweetness can also satisfy cravings for sugar in a nutrient-dense way, helping reduce the intake of refined sugars.

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6. Blood Sugar Regulation

Beets contain naturally occurring sugars, but their glycemic index is moderate, meaning they have a minimal impact on blood sugar when eaten in whole form. The fiber in beets slows sugar absorption, which may help support stable blood sugar levels.

Emerging studies also suggest that betalains may help regulate glucose metabolism, though more research is needed.

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7. Beets and Digestive Health

The fiber content in beets supports a healthy gut:

• Promotes regularity: Fiber helps prevent constipation.

• Supports gut microbiome: Prebiotic fibers feed beneficial bacteria, which play a crucial role in overall health.

• May reduce gut inflammation: Antioxidants in beets may contribute to a healthier digestive tract.

Including beets in smoothies, roasted dishes, or salads is an easy way to incorporate fiber into your diet.

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8. How to Incorporate Beets Into Your Diet

There are countless ways to enjoy beets, from raw to roasted, in juices, or even as a powder supplement.

a) Raw or Roasted

• Slice thinly into salads.

• Roast with olive oil and herbs.

• Add to soups like borscht.

b) Juices and Smoothies

• Beetroot juice is concentrated in nitrates, ideal for performance boosts.

• Blend with fruits like apples, oranges, and carrots for a nutrient-packed smoothie.

c) Beet Powder Supplements

• Convenient for busy lifestyles.

• Can be added to smoothies, oatmeal, or baked goods.

• Look for powders that are organic and free of added sugars.

d) Pickled Beets

• Fermented beets can provide probiotics, supporting gut health.

• A tangy, flavorful way to enjoy the vegetable year-round.

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9. Safety Considerations

While beets are generally safe, there are a few considerations:

a) Beeturia

• Eating beets may cause urine or stool to turn pink or red.

• This is harmless but can alarm those unaware.

b) Oxalates

• Beets are high in oxalates, which may contribute to kidney stone formation in susceptible individuals.

• Moderation is key for those with a history of kidney stones.

c) Blood Pressure

• Since beets can lower blood pressure, individuals on antihypertensive medication should consult their doctor to avoid excessive drops.

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10. The Science Behind the Beet Boost: Expert Insights

Nutritionists, dietitians, and researchers alike are increasingly recognizing the value of beets:

• Dr. Stephen Bailey, PhD in Exercise Physiology: “Beetroot is one of the most effective foods for naturally enhancing nitric oxide, which improves blood flow and endurance.”

• Dr. Marissa Cohen, Registered Dietitian: “Betalains in beets not only provide antioxidant support but may also support liver detoxification and overall inflammation reduction.”

• Journal of Applied Physiology, 2013: Found that nitrate supplementation from beets improved time-to-exhaustion in endurance athletes by 16%.

These findings illustrate the broad impact of beets on cardiovascular, cognitive, and metabolic health.

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11. Creative Recipes to Enjoy Beets Daily

a) Beet and Berry Smoothie

• 1 small beet (raw or roasted)

• 1/2 cup strawberries

• 1/2 cup blueberries

• 1/2 banana

• 1 cup almond milk

• Blend until smooth.

b) Roasted Beet Salad

• Roasted beets, arugula, goat cheese, walnuts

• Drizzle with balsamic vinaigrette

• Add seeds for extra crunch

c) Beet Latte

• Beet powder, warm milk or milk alternative, honey, cinnamon

• A natural energy booster and beautiful pink color

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12. Final Thoughts: Why Beets Deserve a Spot on Your Plate

Beets are more than a colorful vegetable—they’re a nutritional powerhouse capable of supporting heart health, brain function, exercise performance, detoxification, and more. While they may have once been considered a humble root, modern science shows that this root vegetable deserves a place in your diet.

From enhancing nitric oxide production to providing antioxidants that combat inflammation, beets are a small but mighty addition to any diet. Whether roasted, juiced, pickled, or blended into a smoothie, incorporating beets regularly can support your body in ways that are backed by research and endorsed by experts.

So the next time you see those vibrant red or golden roots at your grocery store, don’t just admire their color—think of all the ways they can boost your health from the inside out.