Beet Benefits: What Doctors Say Happens When You Eat Them
You’ve probably heard the buzz: “Beets are a superfood!” While the word gets thrown around a lot, beets truly live up to it. Packed with antioxidants, nitrates, fiber, and folate, they offer real benefits for your heart, brain, and even exercise performance.
Let’s take a clear, science-based look at what really happens when you eat beets.
7 Evidence-Based Benefits of Beets
1. Can Help Lower Blood Pressure
How: Beets are rich in nitrates, which your body converts into nitric oxide to relax and widen blood vessels.
Evidence: A 2013 study showed that 8 oz (250 ml) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3–6 hours.
Best for: People with high or slightly elevated blood pressure (as a complement—not a replacement—for medication).
2. May Boost Athletic Performance
How: Nitric oxide improves oxygen efficiency in muscles.
Evidence: Cyclists who drank beet juice before a time trial rode 2.8% faster while using less oxygen.
Tip: Drink beet juice 2–3 hours before exercise for best results.
3. Supports Brain Health
How: Nitric oxide increases blood flow to the brain, especially the frontal lobe.
Evidence: Older adults who drank beet juice had brain activity patterns similar to younger adults during cognitive tests.
4. Reduces Inflammation & Oxidative Stress
How: Betalains—the pigments that give beets their color—act as powerful antioxidants.
Evidence: Studies show betalains may lower inflammation linked to arthritis, heart disease, and some cancers.
Tip: Raw, roasted, or juiced beets retain the most nutrients; overcooking lowers betalains.
5. Improves Digestion & Gut Health
How: One cup of beets contains 3.4 g of fiber, which supports healthy gut bacteria.
Evidence: A strong microbiome boosts immunity, metabolism, and mood.
Bonus: Fiber helps regulate blood sugar and promotes fullness.
6. Supports Natural Detoxification
How: Betalains help the liver process and remove toxins.
Evidence: Animal studies show improved liver function; human studies are still limited.
Reality Check: Beets help naturally—no special “cleanse” required.
7. Provides Key Nutrients
- Folate (B9): 37% of daily value
- Manganese: 22%
- Potassium: 11%
- Iron: 6%
What Beets Can’t Do
| Claim | Reality |
|---|---|
| “Cure cancer” | Lab studies show potential, but no human evidence of a cure. |
| “Melt fat” | Beets are healthy but beet juice may spike blood sugar; whole beets are better. |
| “Flush kidneys” | Beets support kidney health but don’t flush toxins. |
| “Guarantee glowing skin” | Skin health depends on overall diet, water, sleep—not one food. |
Bottom line: Beets are a genuine superfood with real, proven benefits. Adding them to your diet can support heart health, brain function, digestion, and overall wellness.