Beet Benefits: What Doctors Say Happens When You Eat Them
Bright red, slightly sweet, and packed with nutrients, beets are one of those humble vegetables that doctors and dietitians quietly love. Whether you roast them, juice them, or slice them into salads, eating beets regularly can have real effects on your heart, blood pressure, digestion, and even your exercise performance.
1. Your Blood Pressure May Go Down
One of the most talked-about benefits of beets is their impact on blood pressure. Beets are naturally rich in dietary nitrates. Your body converts these nitrates into nitric oxide, a molecule that helps relax and widen blood vessels. This can lead to a modest drop in systolic blood pressure (the top number), especially in adults with elevated levels. 1
Doctors often recommend adding nitrate-rich vegetables like beets as part of an overall heart-healthy lifestyle that also includes exercise, weight control, and limiting sodium.
2. Your Heart and Circulation Get Extra Support
Beyond blood pressure, beets can support overall cardiovascular health in several ways:
- Folate and potassium in beets help maintain normal nerve and muscle function, including the heart. 2
- Antioxidants called betalains may help reduce oxidative stress and inflammation, both linked to heart disease. 3
- Betaine, a compound found in beets, may help lower homocysteine levels, which in high amounts are associated with higher cardiovascular risk. 4
3. You Might Feel a Boost in Exercise Performance
If you’ve seen athletes sipping dark red drinks before a workout, there’s a good chance it was beet juice. The same nitrates that help lower blood pressure can also improve blood flow to working muscles. Research suggests that beet consumption may:
- Increase endurance by improving how efficiently muscles use oxygen.
- Help you exercise a bit longer before feeling fatigued.
- Support performance in activities like running, cycling, or high-intensity intervals. 5
4. Your Digestion and Gut Health May Improve
Beets are a good source of dietary fiber, which plays a key role in digestion and gut health. Fiber can:
- Promote regular bowel movements.
- Feed beneficial gut bacteria.
- Help you feel fuller for longer, which may support weight management. 6
Just keep in mind that people with very sensitive digestion or IBS may feel gassy or bloated if they suddenly eat a lot of high-fiber foods like beets.
5. Your Body Gets a Dose of Antioxidants
The deep red color of beets comes from pigments called betalains. These act as antioxidants, helping your body neutralize free radicals that can damage cells over time. Some studies suggest betalains may help:
- Reduce inflammation.
- Protect cells from oxidative stress.
- Support long-term health of the heart, blood vessels, and other organs. 7
6. Your Brain May Benefit from Better Blood Flow
Because nitrates in beets improve blood flow, researchers have also looked at how they may affect brain function—especially in older adults. Early studies suggest that better circulation to certain parts of the brain may support sharper thinking and slower cognitive decline, although more long-term research is still needed. 8
7. Possible Support for Liver Health
Some research points to a potential role for beets and beetroot juice in supporting liver health, particularly in people with non-alcoholic fatty liver disease. Antioxidants and betaine in beets may help the liver process fats more effectively and reduce inflammation. 9
This doesn’t replace medical treatment, but doctors sometimes encourage patients to add more vegetables like beets as part of a liver-friendly diet.
8. Are There Any Side Effects or Risks?
For most healthy people, eating beets in normal food amounts is safe. But doctors do mention a few things to be aware of:
- Beeturia: Your urine or stool may turn red or pink. It can be alarming, but it’s usually harmless. 10
- Blood pressure: If you already have very low blood pressure or take blood pressure medication, talk to your doctor before using large amounts of beet juice regularly.
- Kidney stones: Beets contain oxalates, which can contribute to kidney stone formation in people who are prone to them. 11
- Digestive upset: Eating a lot of beets—especially raw—can cause gas, bloating, or discomfort in some people. 12
9. How Much Beet Should You Eat?
There’s no single “perfect” dose for everyone, but many studies use about 1 cup of cooked beets or 200–250 ml of beetroot juice per day for short periods. 13 Always consider:
- Your blood pressure and medications.
- Any history of kidney stones.
- How your stomach feels after eating high-fiber foods.
If you have a medical condition or take medications, it’s always smart to check with your healthcare provider before adding large amounts of beets or beet juice to your routine.
10. Easy Ways to Add Beets to Your Diet
You don’t have to drink straight beet juice to get the benefits. Try:
- Roasted beet wedges with olive oil, salt, and pepper.
- Grated raw beets in salads or slaws.
- Beet and carrot soup or blended beetroot soup.
- Smoothies made with cooked or raw beet, berries, and yogurt.
- Beet hummus blended with chickpeas, tahini, and lemon juice.
Bottom Line: What Happens When You Eat Beets?
According to doctors and nutrition experts, adding beets to your diet can help support healthy blood pressure, circulation, exercise performance, digestion, and overall heart health. 14 Like any food, they’re not a miracle cure, and they work best as part of a balanced lifestyle that includes plenty of vegetables, whole foods, exercise, and medical care when needed.
But for such a simple, affordable vegetable, beets pack an impressive punch. Next time you see them at the market, it might be worth putting a few in your cart—your heart, muscles, and maybe even your brain could thank you.
This article is for general information only and is not a substitute for professional medical advice. Always talk to your doctor or a qualified health provider about your own health and diet.