Doctors Reveal What Eating Beets Really Does to Your Body
Beets have gained attention in recent years as a vibrant “superfood” packed with nutrients. From heart health to exercise performance, many health experts highlight the potential benefits of adding beets to a balanced diet. But what does eating beets really do to your body?
Let’s take a closer look at the science-backed effects of this colorful root vegetable and what you can realistically expect.
What Are Beets?
Beta vulgaris, commonly known as beetroot, is a root vegetable rich in natural nitrates, fiber, vitamins, and antioxidants. Beets can be eaten raw, roasted, juiced, or blended into smoothies.
They are especially known for their deep red color, which comes from powerful plant compounds called betalains.
- Supports Healthy Blood Pressure
One of the most researched benefits of beets is their potential to support healthy blood pressure levels. Beets are naturally high in dietary nitrates, which the body converts into nitric oxide.
Nitric oxide helps relax and widen blood vessels, which may improve circulation and support normal blood pressure when combined with a healthy lifestyle.
Several studies suggest that drinking beet juice may lead to short-term improvements in blood vessel function. However, beets are not a replacement for prescribed blood pressure medications.
- May Improve Exercise Performance
Athletes and fitness enthusiasts often consume beet juice before workouts. The nitrates in beets may enhance oxygen efficiency, allowing muscles to work more effectively during exercise.
Some research shows that beet consumption may help increase stamina and reduce fatigue during endurance activities. This effect may be especially noticeable in moderate-intensity workouts.
- Supports Heart Health
In addition to helping blood vessels relax, beets contain antioxidants such as betalains, which help combat oxidative stress. Oxidative stress can contribute to inflammation and long-term heart concerns.
Beets also provide fiber, which supports healthy cholesterol levels and digestive health.
- Aids Digestive Health
Beets are a good source of dietary fiber. Fiber supports regular bowel movements, feeds beneficial gut bacteria, and promotes overall digestive balance.
A healthy gut plays an important role in immune function, nutrient absorption, and overall wellness.
- May Support Brain Function
Improved blood flow from nitric oxide production may also benefit the brain. Some studies suggest that better circulation could support cognitive function, particularly in older adults.
While more research is needed, the potential link between beet consumption and improved blood flow to the brain is promising.
- Provides Antioxidant Protection
Beets contain betalains and vitamin C, which act as antioxidants. Antioxidants help protect cells from damage caused by free radicals.
This protective effect may support overall cellular health and healthy aging.
- May Support Liver Function
Some preliminary research suggests that beet compounds may help support natural liver detox processes. The antioxidants in beets may help protect liver cells from oxidative stress.
However, the body already has efficient detox systems, and beets should be viewed as supportive rather than cleansing or curative.
What Happens When You Eat Beets?
After eating beets, you may notice:
A temporary pink or red tint in urine or stool (a harmless condition known as beeturia)
Improved digestion due to fiber
Possible short-term improvements in blood flow
These effects are generally normal and not a cause for concern.
Who Should Be Cautious?
Beets are high in oxalates, which may contribute to kidney stones in susceptible individuals. People with a history of kidney stones should consult a healthcare provider before significantly increasing beet intake.
Because beets can influence blood pressure, individuals on blood pressure medication should also speak with a medical professional before consuming large amounts regularly.
How to Add Beets to Your Diet
Roast sliced beets with olive oil and herbs
Blend cooked beets into smoothies
Add grated raw beets to salads
Drink fresh beet juice in moderation
Mix beet powder into water or protein shakes
Start with moderate portions to see how your body responds.
Final Thoughts
Eating beets may support healthy blood pressure, improved circulation, better exercise performance, digestive balance, and antioxidant protection. While they are not a cure-all, beets can be a valuable addition to a nutrient-rich diet.
As with any food, consistency and balance matter most. Combined with regular physical activity, proper hydration, and a healthy lifestyle, beets can contribute to long-term wellness in a natural and flavorful way.