What are the benefits of beets

What are the benefits of beets

Beets, also known as beetroot, have been a staple in many cuisines for centuries. These vibrant and versatile root vegetables are not only delicious but also packed with essential nutrients and health benefits. From improving heart health to boosting athletic performance, beets have been hailed as a superfood by many health experts. In this article, we will delve into the various benefits of beets and why you should consider adding them to your diet.

What are Beets?

Beets are a root vegetable that belongs to the Chenopodiaceae family, which also includes spinach and chard. They are typically round or oval-shaped with a deep red or purple color, although there are also varieties with yellow, white, or striped skin. Beets have a sweet and earthy flavor and can be eaten raw, cooked, or pickled.

Beets are a rich source of essential vitamins and minerals, including folate, manganese, potassium, and vitamin C. They also contain unique compounds such as betalains, which give beets their vibrant color and have been linked to numerous health benefits.

1. Boosts Heart Health

Heart disease is the leading cause of death worldwide, and maintaining a healthy heart is crucial for overall well-being. Beets have been shown to have a positive impact on heart health due to their high nitrate content. Nitrates are compounds that are converted into nitric oxide in the body, which helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure.

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A study published in the American Heart Association’s journal Hypertension found that drinking a cup of beetroot juice daily for four weeks significantly lowered blood pressure in individuals with hypertension. Another study showed that consuming beetroot juice before exercise improved blood flow and reduced the workload on the heart during exercise, making it an excellent pre-workout drink for athletes.

2. May Improve Athletic Performance

Beets have gained popularity among athletes and fitness enthusiasts due to their potential to improve athletic performance. As mentioned earlier, beets are rich in nitrates, which can increase blood flow and oxygen delivery to muscles, resulting in improved endurance and performance.

A study published in the Journal of Applied Physiology found that consuming beetroot juice before exercise increased the time to exhaustion by 16% in cyclists. Another study showed that drinking beetroot juice for six days improved running performance in healthy adults.

Moreover, beets are also a good source of carbohydrates, which provide the body with energy during exercise. They also contain betaine, an amino acid that helps to reduce muscle soreness and promote muscle recovery after a workout.

3. Supports Brain Health

Beets contain high levels of nitrates, which have been linked to improved cognitive function and brain health. Nitric oxide helps to increase blood flow to the brain, providing it with the necessary oxygen and nutrients for optimal functioning.

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A study published in the American Journal of Clinical Nutrition found that drinking beetroot juice improved cognitive function in older adults. Another study showed that consuming beetroot juice for four days increased blood flow to the frontal lobe of the brain, which is responsible for decision-making and problem-solving.

Furthermore, beets also contain betaine, which has been shown to have neuroprotective properties and may help to prevent age-related cognitive decline.

4. May Help to Fight Inflammation

Inflammation is the body’s natural response to injury or infection, but chronic inflammation can lead to various health problems, including heart disease, cancer, and autoimmune disorders. Beets contain betalains, which have been shown to have anti-inflammatory properties.

A study published in the Journal of Agricultural and Food Chemistry found that betalains extracted from beets reduced inflammation in human cells. Another study showed that consuming beetroot juice reduced inflammation markers in individuals with osteoarthritis.

5. Supports Digestive Health

Beets are a good source of fiber, which is essential for maintaining a healthy digestive system. Fiber helps to promote regular bowel movements, prevent constipation, and feed the beneficial bacteria in the gut.

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Moreover, beets also contain a compound called betaine, which helps to promote the production of stomach acid, aiding in digestion. Betaine has also been shown to have a protective effect on the digestive tract and may help to prevent digestive disorders such as ulcers.

6. May Help to Prevent Cancer

Beets contain antioxidants and anti-inflammatory compounds that may help to prevent cancer. Antioxidants help to neutralize free radicals, which are unstable molecules that can damage cells and contribute to the development of cancer.

A study published in the Journal of Agricultural and Food Chemistry found that betalains extracted from beets had a protective effect against colon cancer cells. Another study showed that beetroot extract reduced the growth of prostate cancer cells.

7. Promotes Healthy Skin and Hair

Beets are a good source of vitamin C, which is essential for collagen production. Collagen is a protein that provides structure and elasticity to the skin, promoting a youthful and healthy appearance. Vitamin C also helps to protect the skin from UV damage and may help to prevent wrinkles and age spots.

Moreover, beets also contain folate, which is necessary for healthy cell growth and may help to prevent hair loss. The iron and copper in beets also play a role in maintaining healthy hair by promoting blood flow to the scalp and stimulating hair growth.

How to Incorporate Beets into Your Diet

Beets are a versatile vegetable that can be enjoyed in various ways. Here are some ideas on how to incorporate beets into your diet:

  • Roast beets in the oven and add them to salads or grain bowls.
  • Blend beets into smoothies for a nutrient-packed boost.
  • Make a beetroot hummus dip by blending cooked beets with chickpeas, tahini, and lemon juice.
  • Grate raw beets and add them to coleslaw or slaw salads.
  • Use beetroot powder as a natural food coloring in baked goods or smoothies.
  • Pickle beets for a tangy and flavorful side dish.


Beets are a nutrient-dense and versatile vegetable that offers numerous health benefits. From improving heart health to promoting healthy skin and hair, beets are a superfood that should not be overlooked. Incorporate beets into your diet in various ways to reap their many benefits and enjoy their delicious flavor. Remember to consult with your doctor before making any significant changes to your diet, especially if you have any underlying health conditions.

So, the next time you see these vibrant root vegetables at the grocery store, don’t hesitate to add them to your cart and reap the many benefits of beets.

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