Everything to Know About the Health Benefits of Beets


Beets, scientifically known as Beta vulgaris, are vibrant and nutritious vegetables that have been consumed for centuries. They are known for their earthy flavor and rich color, which make them a versatile ingredient in various dishes. However, beets offer much more than just their culinary appeal. In this comprehensive guide, we will explore everything you need to know about the health benefits of beets. From their nutritional profile to their potential role in disease prevention, we will delve into the numerous advantages that these humble root vegetables can offer.

1. The Nutritional Powerhouse of Beets

Here’s the nutritional value of a 3.5-ounce (100-gram) serving of boiled beetroot in a list format:

  • Calories: 44
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 1 gram
  • Vitamin C: 4% of the recommended daily intake
  • Folate: 20% of the recommended daily intake
  • Potassium: 9% of the recommended daily intake
  • Iron: 1% of the recommended daily intake
  • Nitrates: 250 milligrams

These values are based on a standard serving size of boiled beetroot and can vary slightly depending on the specific beetroot and cooking method. Including boiled beetroot in your diet can contribute to a range of important nutrients that support overall health and well-being.

Beets are packed with an array of essential vitamins, minerals, and beneficial plant compounds. Here are some key nutrients found in beets:

  1. Fiber: Beets are an excellent source of dietary fiber, which promotes digestive health and helps regulate blood sugar levels.
  2. Vitamin C: This vitamin acts as an antioxidant, protecting the body against cellular damage caused by harmful free radicals.
  3. Folate: Beets are rich in folate, a B vitamin essential for cell division and the production of DNA and RNA.
  4. Potassium: Beets contain a significant amount of potassium, which plays a vital role in maintaining proper heart and muscle function.
  5. Iron: Beets are a good source of iron, a mineral necessary for the production of red blood cells and oxygen transport throughout the body.
  6. Nitrates: Beets are naturally high in nitrates, which can be converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, promoting healthy blood flow and supporting cardiovascular health.

2. Can improve athletic performance

Beetroot has been found to have potential benefits in improving athletic performance. The nitrates present in beets are believed to play a key role in this regard. When consumed, these nitrates are converted into nitric oxide in the body. Nitric oxide helps to relax and widen blood vessels, improving blood flow and oxygen delivery to muscles.

By enhancing blood flow and oxygen utilization, beetroot consumption may result in improved endurance, increased exercise tolerance, and enhanced overall athletic performance. Several studies have demonstrated these effects, particularly in endurance-based activities such as running, cycling, and swimming.

It is worth noting that the performance-enhancing benefits of beetroot may be more noticeable in individuals engaged in moderate to high-intensity exercise. Incorporating beetroot juice or beetroot-containing supplements into the diet a few hours before exercise has been shown to yield positive effects on performance.

However, it is essential to remember that individual responses may vary. While some athletes may experience notable improvements in performance, others may not experience the same level of enhancement. Additionally, factors such as training status, overall diet, and individual variability can influence the extent of the performance benefits observed.

3. May help fight inflammation

Beetroot has been recognized for its potential to help fight inflammation. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and certain types of cancer. By incorporating beetroot into your diet, you may benefit from its anti-inflammatory properties.

One of the key components of beetroot responsible for its anti-inflammatory effects is a group of pigments called betalains. These natural compounds possess antioxidant and anti-inflammatory properties, helping to combat oxidative stress and reduce inflammation in the body.

Inflammation occurs as a natural response to protect the body from injury or infection. However, chronic inflammation can lead to tissue damage and contribute to the development of chronic diseases. Beetroot’s anti-inflammatory properties may help modulate the body’s inflammatory response and reduce the risk of chronic inflammation-related conditions.

Research suggests that beetroot and its extracts can inhibit the activity of specific inflammatory enzymes and signaling pathways involved in inflammation. By doing so, beetroot may help lower the levels of inflammatory markers in the body and promote a more balanced inflammatory response.

While incorporating beetroot into your diet can contribute to reducing inflammation, it is important to remember that it is just one component of an overall healthy lifestyle. A well-rounded approach that includes regular exercise, a balanced diet, and other anti-inflammatory foods can provide additional benefits in managing inflammation.

4. Could help keep your blood pressure in check

Beetroot has shown potential in helping to keep blood pressure in check. High blood pressure, also known as hypertension, is a significant risk factor for cardiovascular disease. The nitrates present in beetroot are believed to contribute to its blood pressure-lowering effects.

When consumed, the nitrates in beetroot are converted into nitric oxide in the body. Nitric oxide helps relax and dilate blood vessels, leading to improved blood flow and reduced resistance against blood flow. As a result, blood pressure levels may decrease.

Multiple studies have demonstrated the beneficial effects of beetroot or beetroot juice on blood pressure. The findings suggest that regular consumption of beetroot can lead to a modest reduction in blood pressure, particularly systolic blood pressure.

It’s important to note that while beetroot may have a positive impact on blood pressure, it should not be considered a standalone treatment for hypertension. It is best used as part of a comprehensive approach to managing blood pressure, which may include other lifestyle modifications, such as maintaining a healthy weight, engaging in regular physical activity, reducing sodium intake, and following a balanced diet.

Individual responses to beetroot may vary, and it is advisable to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or if you have any specific health concerns. They can provide personalized guidance and help determine the most suitable approach for managing your blood pressure.

5. May support brain health

Beetroot may offer potential support for brain health. The unique combination of nutrients and bioactive compounds found in beetroot has been linked to cognitive benefits and the promotion of overall brain health.

One of the key components in beetroot that contribute to its brain-supporting effects is nitric oxide. Nitric oxide acts as a vasodilator, meaning it helps relax and widen blood vessels, improving blood flow throughout the body, including the brain. By enhancing blood flow to the brain, beetroot consumption may contribute to improved cognitive function and potentially reduce the risk of cognitive decline.

Studies have indicated that the nitrates in beetroot can enhance blood flow to regions of the brain associated with cognitive processing, resulting in increased neural efficiency. This improved blood flow and oxygen delivery may enhance brain performance, including areas related to attention, memory, and decision-making.

Furthermore, beetroot is rich in antioxidants, including betalains and vitamin C, which help combat oxidative stress and reduce inflammation in the brain. Oxidative stress and inflammation are thought to play a role in age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. The antioxidant properties of beetroot may help protect brain cells from damage and support overall brain health.

While beetroot shows promise in supporting brain health, it’s important to note that it should be part of a comprehensive approach to brain health. This includes regular exercise, a balanced diet, adequate sleep, and cognitive stimulation.

6. May help balance energy intake

Beetroot may contribute to balancing energy intake, making it a potentially valuable addition to a balanced diet. Here’s how beetroot can help in this regard:

  1. Low-Calorie Option: Beetroot is relatively low in calories, making it a suitable choice for those aiming to manage their energy intake. With approximately 44 calories per 3.5-ounce (100-gram) serving, beetroot can be incorporated into meals without significantly increasing overall calorie consumption.
  2. Fiber Content: Beetroot contains a good amount of dietary fiber. Fiber adds bulk to meals, promoting a feeling of fullness and satiety. By including beetroot, which is high in fiber, in your diet, you may feel satisfied with a smaller portion, potentially helping to control overall energy intake.
  3. Hydration Support: Beetroot has a high water content, which can contribute to hydration. Proper hydration is important for maintaining overall well-being and can help regulate appetite and energy balance. Choosing foods like beetroot that have a high water content can contribute to staying adequately hydrated.
  4. Nutrient Density: Beetroot is packed with essential nutrients while being relatively low in calories. This makes it a nutrient-dense food choice. By incorporating nutrient-dense foods like beetroot into your diet, you can maximize the nutritional value of your meals without consuming excessive calories.
  5. Versatile and Satisfying: Beetroot is a versatile ingredient that can be enjoyed in various ways, such as roasted, boiled, or added to salads and smoothies. Its natural sweetness and earthy flavor can contribute to satisfying meals, reducing the likelihood of reaching for high-calorie, less nutritious options.

While beetroot can play a role in balancing energy intake, it’s important to consider overall dietary patterns, portion sizes, and individual calorie needs. Maintaining a balanced diet that includes a variety of nutrient-rich foods alongside regular physical activity is key to achieving and maintaining a healthy energy balance.

7. May have some anti-cancer properties

Beetroot has been the subject of research exploring its potential anti-cancer properties. While further studies are needed to fully understand its effects, certain compounds found in beetroot have shown promising results in inhibiting the growth of cancer cells and potentially offering some protection against certain types of cancer.

One of the key components of beetroot that has been studied for its anti-cancer properties is betanin, a type of betalain pigment. Betanin has demonstrated potential in inhibiting the proliferation of cancer cells, particularly in relation to colon and prostate cancers.

Additionally, beetroot is rich in antioxidants, including betalains and vitamin C, which help combat oxidative stress and reduce inflammation. Chronic inflammation and oxidative stress can contribute to the development and progression of cancer. The antioxidant properties of beetroot may help protect cells from damage and reduce the risk of cancer development.

Furthermore, the fiber content in beetroot supports digestive health. Adequate fiber intake has been associated with a reduced risk of certain cancers, including colorectal cancer.

It’s important to note that while some studies have shown promising results, the anti-cancer effects of beetroot are not yet fully understood, and more research is needed to determine the mechanisms involved and the potential benefits in humans.

As with any health concern, it’s essential to adopt a comprehensive approach to cancer prevention and treatment. This includes maintaining a balanced diet rich in fruits, vegetables, and whole grains, engaging in regular physical activity, avoiding tobacco and excessive alcohol consumption, and undergoing recommended cancer screenings. If you have concerns about cancer prevention or treatment, it is advisable to consult with a healthcare professional for personalized guidance and recommendations.

8. May improve digestive health

Beetroot has the potential to improve digestive health due to its fiber content and other beneficial properties. Here’s how beetroot can contribute to a healthy digestive system:

  1. Fiber: Beetroot is a good source of dietary fiber. Fiber plays a crucial role in promoting regular bowel movements, preventing constipation, and maintaining a healthy digestive system. Adequate fiber intake can add bulk to the stool, making it easier to pass through the digestive tract.
  2. Digestive Regularity: The fiber in beetroot can help regulate bowel movements and support digestive regularity. By including beetroot in your diet, you can contribute to the overall balance and efficiency of your digestive system.
  3. Digestive Enzymes: Beetroot contains natural enzymes that can aid in the digestion and breakdown of food. These enzymes can support the proper absorption and utilization of nutrients from the foods you consume, optimizing digestive processes.
  4. Liver Health: Beetroot contains a compound called betaine, which has been associated with promoting liver health. Betaine supports the liver’s natural detoxification processes, helping to remove toxins and waste products from the body. A healthy liver is essential for proper digestion and overall well-being.
  5. Hydration Support: Beetroot has a high water content, contributing to hydration. Staying well-hydrated is crucial for maintaining healthy digestion and preventing issues such as constipation. Adequate hydration helps soften the stool and supports the smooth movement of food through the digestive system.

9. Delicious and easy to use

Beetroot is not only nutritious but also delicious and easy to incorporate into your diet. Here are a few reasons why beetroot is a delightful and convenient addition to your meals:

  1. Versatility: Beetroot can be prepared and enjoyed in various ways, providing versatility in your culinary adventures. It can be roasted, steamed, boiled, or even enjoyed raw. You can add sliced or grated beetroot to salads, blend it into smoothies, or use it as a colorful ingredient in soups, stews, and stir-fries. The options are endless, allowing you to explore different flavors and textures.
  2. Sweet and Earthy Flavor: Beetroot has a unique sweet and earthy flavor that adds depth and richness to dishes. Its natural sweetness complements both savory and sweet recipes, making it a versatile ingredient that can enhance a wide range of flavor profiles.
  3. Vibrant Color: The rich and vibrant color of beetroot adds visual appeal to your meals. Its deep red or golden hues can make dishes more visually enticing, elevating the overall dining experience. From salads to side dishes, beetroot adds a vibrant pop of color that enhances the presentation of your culinary creations.
  4. Convenience: Beetroot is readily available in most grocery stores, and its preparation is hassle-free. It can be purchased fresh, pre-cooked, or even in the form of juice. Pre-cooked and vacuum-sealed beets offer convenience, as they are ready to use and save you time in the kitchen. Additionally, beetroot juice is a convenient option for incorporating its health benefits into your daily routine.
  5. Nutritional Boost: Adding beetroot to your meals not only enhances the taste but also provides a nutritional boost. Its array of vitamins, minerals, fiber, and antioxidants can contribute to a well-rounded and nutrient-dense diet. By incorporating beetroot, you can enhance the nutritional value of your dishes without sacrificing flavor.

Whether you’re a seasoned cook or a beginner in the kitchen, beetroot offers a delightful and accessible way to elevate your culinary creations. Its delicious flavor, vibrant color, and versatility make it a go-to ingredient that can be enjoyed by the whole family. Get creative, explore different recipes, and savor the deliciousness and ease of using beetroot in your meals.

Frequently Asked Questions

Are beets high in sugar?

Yes, beets do contain natural sugars. However, the sugar content in beets is considered low compared to other sweet vegetables and fruits. Additionally, beets are a good source of fiber, which can help regulate blood sugar levels.

Can beets help with weight loss?

While beets alone won’t cause significant weight loss, they can be a valuable addition to a balanced diet. Beets are low in calories and high in fiber, which can help you feel fuller for longer and support healthy weight management.

Can beets turn urine red?

Yes, consuming beets can cause your urine to turn pink or reddish. This phenomenon, known as beeturia, occurs due to the pigments present in beets. However, beeturia is harmless and temporary.

How should I incorporate beets into my diet?

Beets can be enjoyed in various ways. You can roast, steam, or boil them as a side dish or include them in salads, soups, or smoothies. Beet juice is also a popular option, providing a concentrated dose of nutrients.

Are there any potential side effects of consuming beets?

For most people, beets are safe to consume in moderation. However, some individuals may experience an allergic reaction or digestive issues like bloating or diarrhea. If you have any concerns, it’s advisable to consult with a healthcare professional.

Can beets interact with medications?

Beets contain compounds that can interact with certain medications, particularly blood thinners. If you’re taking any medication, it’s best to consult your healthcare provider before significantly increasing your beet consumption.


Beets are more than just a vibrant addition to your plate. They offer a wide range of health benefits, from supporting cardiovascular health and improving athletic performance to promoting brain function and potentially fighting cancer. With their impressive nutritional profile and versatile culinary applications, beets are a valuable vegetable to include in your diet. Remember to consult with a healthcare professional if you have any specific concerns or medical conditions. Embrace the health benefits of beets and add a splash of color and nutrition to your meals!

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