Toss beets in salads, drink them in your green juice, or turn them into hummus. You can do more than just roast these root vegetables, and you’ll want to get creative with them when you discover their many health-enhancing properties.
“From helping lower blood pressure and increasing oxygen to providing a generous dose of antioxidants, there are plenty of reasons to include beets in your diet,” says Jenna Volpe, RDN, who is based in Austin, Texas.
According to the United States Department of Agriculture (USDA), raw beets contain many nutrients. They are a rich source of fiber, manganese, copper and folate. Beets even offer a surprising amount of protein while being naturally low in fat and cholesterol-free.
Beets are available year-round, but are at their best when in season during the summer, fall and winter in the United States, according to the USDA. You can keep them on hand at all times by buying frozen or canned beets—just watch out for added sugar and salt. Between the varieties of beets, the ways to buy and store them, and the endless preparation methods, you’ll never run out of ideas. And that’s a good thing, considering the following seven health benefits that will have you running to the grocery store or farmers market.
1. Beet juice lowers blood pressure
“Beets have the impressive ability to dilate blood vessels and improve blood flow, which helps lower blood pressure,” says Samantha Cassetti, RD, who is in private practice in New York City. She notes that high blood pressure is a major risk factor for two of the leading causes of death – heart attack and stroke.
The substance responsible for beets’ blood pressure-lowering effect is nitrates, which can lower blood pressure and significantly reduce the risk of cardiovascular events, according to a December 2018 review. Biomolecules. Nitrates occur naturally in many fruits and vegetables, including beets, but are also sometimes used as food additives in meats and cheeses. Although nitrates found in plant-based foods are thought to be harmless and are the main source of nitrates in the typical diet, those from dietary supplements may be linked to certain types of cancer, according to research published in March 2020. Antioxidants.
2. Beets are a good source of gut-friendly fiber
Dietary fiber is an important but often overlooked marker of gut health and overall health. On average, Americans eat 10 to 15 grams (g) of fiber per day — a fraction of the recommended amount of 21 to 38 per day, according to Harvard Health Publishing.
“Beets support a healthy gut microbiome—the collection of bacteria in the gut that helps regulate inflammation, immune function, mood, cholesterol, and blood sugar levels,” Cassetti explains. The human gastrointestinal tract is one of the most complex ecosystems and dietary fiber can have a major impact on the diversity and richness of the gut microbiome. Increasing fiber intake allows gut bacteria to expand their populations in the gut, according to a review published in May 2021 in nutrients.
The USDA measures about 3.8 g of fiber per cup of beets. Try fermented beets for extra probiotics and beneficial gut bacteria. Fermented foods, such as pickled beets, contribute to the diversity of your gut bacteria, supporting gut and digestive health, according to the Cleveland Clinic.
3. Beetroot can increase endurance and athletic performance
You may want to replace your sports drink with beetroot juice before your next workout. Nitrate supplementation through beetroot juice may increase the effectiveness of strength training and increase exercise intensity, according to a review published in May 2021 in Limits in nutrition.
“The nitrates in beet juice increase blood flow and allow more oxygen to reach your muscles, which can increase endurance and allow you to exercise longer,” Cassetti says. “Beetroot juice may lead to benefits for athletic performance, such as reaching a certain distance faster and recovering in less time.”
4. In addition, thanks to nitrates, beets can improve cognitive abilities
A diet rich in nitrates may offer some protection against neurodegenerative diseases such as dementia. In a small trial published in nutrients in July 2019, consumption of nitrate-rich beetroot juice was linked to improved cognition in both younger and older people, although more rigorous studies are needed.
“Beets improve cognition by increasing levels of nitric oxide (the bioactive form of nitrate) in the blood,” says Volpe, noting that this improves oxygen flow to the brain. As we age, a sharp brain becomes even more important.
5. The anti-inflammatory properties of beets can improve joint health
Betalains are the pigments that give beets their vibrant red color. According to the Cleveland Clinic, the high concentration of betalains in beets have anti-inflammatory properties that can reduce inflammation throughout your body and soothe joint pain. Chronic inflammation is considered a silent killer linked to diseases such as heart disease, cancer and type 2 diabetes, according to Harvard Health Publishing.
View in Human nutrition and metabolism in September 2021 noted that beets are the primary source of betalains, which are involved in the body’s inflammatory pathways. Researchers have shown anti-inflammatory activity of betalains in people with osteoarthritis.
6. Beetroot can improve liver disease outcomes
Your liver is one of the most important organs, but the incidence of liver disease is increasing. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 24 percent of US adults have non-alcoholic fatty liver disease (NAFLD), a condition caused by excess fat in the liver. Although people with NAFLD can live normal lives, it can increase the risk of liver cancer and liver failure. A healthy lifestyle — namely one that includes eating beets — can help.
Beets contain the active compound betaine, which may be responsible for the vegetable’s antioxidant properties and positive effects on liver markers in people with NAFLD, according to an article published in November 2019 in Current research in nutrition and food science.
7. The antioxidants in beets have cancer-fighting properties
“The antioxidants in beets help prevent the development and growth of cancer at the cellular level,” explains Volpe. “They are one of the only plant sources of antioxidant-rich betalains and anthocyanins that protect cells from oxidative damage.” Oxidative damage is caused by an imbalance of oxidants and antioxidants, according to a review published in December 2018 in Frontiers in Physiology. The resulting oxidative stress may be a major contributing factor to the disease.
Beets are a rich source of polyphenols, flavonoids and the aforementioned dietary nitrates, all of which support its antioxidant, anti-inflammatory and anti-cancer abilities, according to a review in a 2021 publication. Journal of Cancer Prevention. An antioxidant-rich diet, such as one that includes beets, can protect cells from oxidative stress, which may contribute to cancer prevention, according to the National Cancer Institute.