Doctors Reveal What Eating Beets Does to Your Body — The Health Benefits May Surprise You
Beets are often praised for their vibrant color and earthy flavor, but these humble root vegetables offer more than an attractive addition to your plate. Packed with essential nutrients, natural plant compounds, and dietary nitrates, beets may support several aspects of health when included in a balanced diet.
But what actually happens to your body when you eat beets regularly? And are there any precautions you should know about?
From supporting healthy blood pressure to helping maintain digestive health, here is what current research suggests about the potential benefits of eating beets.
1. Beets May Help Support Healthy Blood Pressure
One of the most widely studied benefits of beets is their potential effect on blood pressure.
Beets contain naturally occurring nitrates, which the body can convert into nitric oxide. This molecule helps blood vessels relax and widen, potentially improving blood flow.
Some studies have found that drinking beetroot juice can produce a modest reduction in blood pressure, particularly systolic blood pressure, in certain people.
However, the effect varies depending on the individual, the amount consumed, and other health factors. Beets are not a replacement for prescribed blood pressure medication.
If you have high blood pressure, eating beets can be part of a healthy diet, alongside other measures recommended by your healthcare professional.
2. They Provide Nutrients That Support Digestion
Beets contain dietary fiber, which helps support regular bowel movements and overall digestive health.
Eating enough fiber can help prevent constipation and support a healthy gut environment. However, suddenly increasing your fiber intake may cause gas or bloating, particularly if your usual diet contains little fiber.
To make the most of their nutritional benefits, consider adding beets gradually to salads, soups, roasted vegetable dishes, or other meals.
Drinking enough water also helps fiber do its job.
3. Beets May Support Exercise Performance
Athletes and physically active people have shown interest in beetroot because of its nitrate content.
Nitric oxide helps regulate blood flow and may influence how efficiently the body uses oxygen during certain types of exercise. Research suggests that dietary nitrate, including nitrate from beetroot juice, may improve exercise efficiency or performance in some circumstances.
However, the results are not consistent for everyone, and benefits may depend on the type of exercise, training level, and individual response.
Eating beets is not a substitute for proper training, adequate rest, or a balanced diet, but they can be a nutritious addition to an active lifestyle.
4. They Contain Antioxidants and Beneficial Plant Compounds
The deep red-purple color of many beets comes from pigments called betalains.
These compounds have antioxidant properties and have attracted scientific interest because of their potential role in protecting cells from oxidative damage.
Beets also provide folate, manganese, and other nutrients that help the body perform important functions.
Although laboratory and early clinical research has explored several possible health effects of beet compounds, it is important not to overstate the evidence. Eating beets has not been proven to prevent or cure cancer, heart disease, or other serious illnesses.
Their clearest benefit is that they contribute valuable nutrients to an overall healthy eating pattern.
5. Beets Can Help You Get More Folate
Folate, also known as vitamin B9, is essential for DNA synthesis, cell division, and normal red blood cell production.
Beets provide folate, making them a useful addition to a varied diet.
Getting enough folate is particularly important during pregnancy because it supports the development of the baby’s neural tube. However, eating beets alone does not provide all the folate needed during pregnancy; appropriate supplementation should be discussed with a healthcare professional.
6. Your Urine or Stool May Turn Pink or Red
One unexpected effect of eating beets is a temporary reddish or pink color in urine or stool. This phenomenon is commonly called beeturia.
It occurs in some people after consuming beet pigments and is usually harmless.
The color change can be surprising, especially if you have never noticed it before. However, you should not automatically assume that every episode of red urine or stool is caused by beets.
If the discoloration persists after you stop eating them, occurs without a clear dietary explanation, or is accompanied by pain or other concerning symptoms, seek medical advice to rule out bleeding or another condition.
7. People Prone to Kidney Stones May Need to Be Careful
Beets contain oxalates, naturally occurring compounds that can contribute to the formation of calcium oxalate kidney stones in susceptible individuals.
This does not mean that everyone should avoid beets. Most people can enjoy them as part of a varied diet.
However, if you have a history of calcium oxalate kidney stones or have been advised to follow a low-oxalate diet, ask your healthcare professional or dietitian how much beetroot is appropriate for you.
Your individual risk, medical history, and overall diet matter more than any single food.
8. Can Eating Too Many Beets Cause Problems?
For most healthy adults, moderate portions of beets are generally well tolerated. Nevertheless, eating large amounts may not be suitable for everyone.
Possible concerns include:
Digestive discomfort: Larger amounts may cause gas, bloating, or changes in bowel movements.
Low blood pressure: Because beetroot nitrates may modestly lower blood pressure, people taking blood pressure medication should discuss concentrated beetroot products with a healthcare professional if they have concerns about dizziness or low readings.
Kidney stone risk: The oxalate content may matter for people who are susceptible to certain types of kidney stones.
Red or pink urine and stool: This can occur after eating beets and is usually harmless, but persistent unexplained discoloration should be assessed.
People with specific medical conditions do not necessarily need to eliminate beets. The appropriate approach depends on their individual circumstances.
What Is the Best Way to Eat Beets?
Beets can be enjoyed in several forms, including raw, roasted, steamed, boiled, or blended into smoothies.
Roasted beets: Bring out their natural sweetness and work well in salads.
Boiled or steamed beets: Offer a simple way to prepare them as a side dish.
Raw beets: Can be grated into salads, although their texture and flavor may be stronger.
Beetroot juice: Provides dietary nitrates, but juicing removes much of the fiber found in whole beets.
There is no single amount that everyone must eat to obtain health benefits. A sensible approach is to include beets as one of several vegetables in a varied diet rather than relying on them as a treatment for a health condition.
The Bottom Line
Beets are a nutrient-rich vegetable that may help support healthy blood pressure, provide dietary fiber and folate, and contribute beneficial plant compounds to your diet. Research on beetroot nitrates also suggests potential benefits for certain types of physical performance.
At the same time, beets are not a miracle food. Their effects vary, and people with certain medical conditions, particularly those prone to calcium oxalate kidney stones, may need individualized advice.
The best reason to eat beets is simple: they are a nutritious addition to a balanced diet, not a replacement for medical treatment or other healthy habits.
If you have a medical condition or take medication that affects blood pressure, discuss concentrated beetroot juice or supplements with your healthcare professional before using them regularly.
Medical disclaimer: This article is for general informational purposes only and does not replace professional medical advice, diagnosis, or treatment.