The health benefits of beets are wide ranging. Like most other plant-based foods, beets are high in nutrients yet low in calories. Their antioxidants also offer additional benefits, such as reduced risk of cellular damage.
Generally speaking, beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. (7,8)
Antioxidants give vegetables like beets their bright, vibrant colors, and in the case of this food, that color is bright red. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli. Eating more antioxidants may help reduce your risk for some cancers. (9)
The nitrate content of beets may also play an important role in blood pressure regulation. A2019 studyand2013 reviewboth found that beetroot juice decreased participants’ blood pressure. (10) This is because nitrates widen the blood vessels to improve blood flow, according to theTexas Heart Institute.
As with other plant foods, researchers have studied beets for their potential effects on inflammation. One review found beetroot supplements to have anti-inflammatory effects that could help reduce the risk for heart disease, cognitive decline, and oxidative stress from free radicals, which is linked to many chronic diseases. (11)
In another study, anemic adolescent girls in India who drank beetroot juice saw improved levels of the protein hemoglobin, which is responsible for transporting oxygen throughout the body. A person with anemia has low red blood cell or hemoglobin levels. (12)
Still, more research is needed to understand how beets in supplemental form affect human health.
Beets have a historical reputation as an aphrodisiac. In ancient Greek tradition, the goddess of love, Aphrodite, was said to have eaten beets to make herself more attractive.
While eating beets alone won’t make you more attractive, this myth may indeed stem from those nutrients in beets that can make you feel better and possibly increase your libido. These include betaine, boron, and tryptophan. (1)
FAQs
Like many vegetables, the longer you cook beets—especially in water—the more the colorful phytonutrients leach out of the food and into the water. Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.
How many beets per day for health benefits? ›
According to Dr. Melamed, the typical serving size recommendation is one cup of cooked beets per day. But that doesn't mean you actually have to eat them every day; it's always best, she adds, to rotate your healthy foods so you get a variety of vitamins, minerals, and nutrients.
What happens if you eat a can of beets everyday? ›
One concern with eating beets is that eating a lot of beets may cause gout. Gout is an extremely painful condition caused by an increased uric acid level in your blood. The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout.
What organ are beets good for? ›
They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells. Best of all, beets are delicious and easy to include in your diet.
Is it healthier to drink beet juice or eat beets? ›
Can I drink regular beet juice or eat fresh beets and get the same benefits? You can drink beet juice and eat fresh beets, however due to growing conditions the nutrient density and dietary nitrate content may vary considerably from one lot to the next (up to 500% variability).
Is it better to eat beets raw or cooked? ›
Raw or Cooked? Cooked. Low in calories and high in nutrients, cooked beets reduce the risk of heart disease and stroke. Benefits: Naturally occurring compounds in beets improve blood flow, help keep arteries healthy and reduce LDL cholesterol (the 'bad' kind).
How long does it take to see benefits of beets? ›
Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
Do beets cleanse your liver? ›
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
When should you not eat beets? ›
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
What is the downside of eating beets? ›
These vegetables also contain nutrients like fiber and protein. There are risks of consuming beets, such as potential food allergy, kidney stone formation, or color changes in your urine or stool. If you can enjoy beets, try them baked or boiled, as chips, or in a dip with yogurt or garlic.
As with any food, the overconsumption of beets can lead to some health problems. Risks of overconsumption include: Increased risk of kidney stones: Since beets are high in the compound oxalate, eating too many can contribute to kidney stone formation. Beeturia: With beeturia, urine may turn pink or red.
What is the healthiest way to eat beets? ›
Roast Them
Roasting is an overall healthy cooking method with minimal vitamin loss, particularly vitamin C. Roasted beets are rich and sweet with slight mineral flavors. Remember to avoid long cooking times and high temperatures, as these can reduce nutrients. Try using smaller bulbs if you want to prepare them faster.
Do beets cleanse your colon? ›
How Beets Cleanse Your Colon. Beets are rich in antioxidants and high in fiber that can help pull toxins into the colon where they can be evacuated. Because fiber isn't digested by your body like other food components, such as fats, proteins or carbohydrates, it feeds friendly gut bacteria.
What diseases are beets good for? ›
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
How to get the most nutrients out of beets? ›
Steaming beets is a healthful cooking method because they retain most of their vitamins and minerals—they're not boiled out in water—and stay incredibly vibrant. Plus, steaming small beets or beet quarters is quick and easy for weeknights.
Do beets cleanse the liver? ›
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
What time of day should you take beets? ›
In the morning and before sports
If you want to use beetroot juice to boost your athletic performance, you should drink it about two to three hours before training. In general, however, drinking it right after getting up in the morning will give you the energy and vitamins you need for the day.
