Does Eating Beets Regularly Support Strong Health?
Yes—beets can be a nutritious part of a healthy diet. They are rich in vitamins, minerals, fiber, antioxidants, and naturally occurring nitrates that may support heart health and exercise performance. However, they are not a “superfood” that can prevent or cure disease on their own, and eating them regularly is most beneficial as part of an overall balanced diet.
Here’s a closer look at what the research says.
Nutritional Profile of Beets
One cup (about 136 grams) of cooked beets provides approximately:
| Nutrient | Amount |
|---|---|
| Calories | ~59 |
| Carbohydrates | ~13 g |
| Fiber | ~4 g |
| Protein | ~2 g |
| Fat | <1 g |
| Folate (Vitamin B9) | High |
| Manganese | Good source |
| Potassium | Moderate amount |
| Vitamin C | Small amount |
| Iron | Small amount |
Beets also contain naturally occurring plant compounds called betalains, which give them their deep red or purple color and have antioxidant properties.
1. May Support Heart Health
One of the most studied benefits of beets is their high content of dietary nitrates.
How it works
After you eat beets:
- Dietary nitrates are converted into nitrites by bacteria in your mouth.
- Nitrites are then converted into nitric oxide in the body.
- Nitric oxide helps relax and widen blood vessels.
This process can improve blood flow and may help lower blood pressure in some people.
What the research suggests
Studies have found that beetroot juice or nitrate-rich beet products can produce small reductions in blood pressure, particularly in people with elevated blood pressure. The effect varies from person to person and should not replace prescribed treatment for hypertension.
2. May Improve Exercise Performance
Because nitric oxide improves blood flow and the efficiency with which muscles use oxygen, beetroot has become popular among endurance athletes.
Research suggests beetroot juice may:
- Improve exercise endurance.
- Help some people exercise for longer before becoming fatigued.
- Slightly improve performance in activities such as cycling or running.
The benefits tend to be more consistent for endurance exercise than for short, high-intensity efforts.
3. Provides Antioxidants
Beets are rich in betalains, pigments that have antioxidant and anti-inflammatory properties in laboratory studies.
Antioxidants help protect cells from damage caused by unstable molecules called free radicals.
While diets rich in fruits and vegetables are associated with better overall health, it’s difficult to attribute these benefits to beets alone.
4. Good Source of Fiber
Dietary fiber supports:
- Healthy digestion.
- Regular bowel movements.
- A healthy gut microbiome.
- Cholesterol management.
- Better blood sugar control when included as part of a balanced diet.
Cooked beets provide a useful amount of fiber, especially when eaten whole rather than juiced.
5. Rich in Folate
Folate (vitamin B9) is important for:
- DNA synthesis.
- Cell growth and repair.
- Formation of red blood cells.
- Healthy fetal development during pregnancy.
Pregnant people should still follow healthcare guidance regarding folic acid supplementation, as beets alone do not provide enough to meet recommended intake.
6. Source of Potassium
Potassium helps regulate:
- Muscle function.
- Nerve signaling.
- Fluid balance.
- Blood pressure.
Most people benefit from getting potassium from foods, although individuals with certain kidney diseases may need to limit potassium intake. If you have kidney disease, follow your healthcare provider’s dietary recommendations.
7. May Support Brain Health
Because nitric oxide can improve blood flow, researchers have investigated whether dietary nitrates might support blood flow to the brain.
Some studies suggest potential benefits, particularly in older adults, but more research is needed to determine whether regularly eating beets leads to meaningful improvements in memory or cognitive function.
8. May Help Support Healthy Digestion
The combination of:
- Fiber
- Water
- Plant compounds
may promote healthy digestion and regular bowel habits.
A diet rich in a variety of fruits, vegetables, legumes, and whole grains is more important than any single food for digestive health.
9. May Contribute to a Healthy Eating Pattern
Beets fit well into dietary patterns associated with good health, such as the Mediterranean diet, because they are:
- Nutrient-dense.
- Naturally low in fat.
- Relatively low in calories.
- Versatile and easy to prepare.
Are There Any Downsides?
For most people, beets are safe to eat regularly, but there are a few considerations.
1. Red or Pink Urine and Stools
Beets can cause beeturia, a harmless condition in which urine or stools turn red or pink.
This can be alarming if you aren’t expecting it, but it is usually not a cause for concern.
However, if you notice red urine or stools and have not eaten beets recently, seek medical evaluation, as blood in the urine or stool requires prompt assessment.
2. Kidney Stones
Beets are relatively high in oxalates, naturally occurring compounds that can contribute to certain types of kidney stones in susceptible individuals.
If you have a history of calcium oxalate kidney stones, ask your healthcare provider or dietitian whether you should limit high-oxalate foods.
3. Blood Pressure
Because beets may modestly lower blood pressure, people taking medications for hypertension should not stop or adjust their medication based on beet consumption. If you experience symptoms such as dizziness or lightheadedness, discuss them with your healthcare provider.
Fresh Beets vs. Beet Juice
| Whole Beets | Beet Juice |
|---|---|
| Higher in fiber | Little or no fiber |
| More filling | Easier to consume quickly |
| Lower concentration of natural sugars per serving | More concentrated source of natural sugars |
| Good for digestive health | Often used in sports nutrition studies |
Whole beets generally provide more balanced nutrition because they retain their fiber.
Easy Ways to Eat More Beets
Try incorporating beets into meals by:
- Roasting them with olive oil and herbs.
- Adding them to salads with leafy greens, goat cheese, and walnuts.
- Blending cooked beets into soups.
- Grating raw beets into slaws.
- Mixing roasted beets into grain bowls.
- Adding small amounts to smoothies for color and nutrients.
Frequently Asked Questions
Can I eat beets every day?
For most healthy adults, yes. Eating a variety of vegetables is generally more beneficial than relying heavily on any single one, so consider rotating beets with other colorful vegetables.
Are canned beets healthy?
Yes. Canned beets retain many nutrients, though they may contain added sodium. Choosing low-sodium or no-salt-added varieties and rinsing them before eating can reduce sodium intake.
Do beets “detox” the body?
There is no evidence that beets “detox” the body in the way many marketing claims suggest. Your liver and kidneys naturally remove waste products. Beets can be part of a nutritious diet that supports overall health, but they do not cleanse or detoxify the body.
Bottom Line
Regularly eating beets can contribute to good health by providing fiber, folate, potassium, antioxidants, and naturally occurring nitrates that may support heart health and exercise performance. While beets are a nutritious food, they are not a cure-all. The greatest health benefits come from including them as one component of a varied diet rich in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats, along with regular physical activity and other healthy lifestyle habits.
