Beets may not be the most glamorous vegetable on your plate, but don’t underestimate their potential. Beneath their earthy flavor and vibrant red color lies a treasure trove of nutrients that can support heart health, lower blood pressure, enhance exercise performance, and even promote healthy aging.
Once considered a humble root, beets (Beta vulgaris) are now celebrated in nutrition research and athletic communities alike. From improving circulation to boosting endurance, these ruby-red vegetables deserve recognition as one of nature’s most powerful functional foods.
In this article, we’ll explore the nutritional profile, science-backed benefits, and practical ways to enjoy beets—and why they should have a permanent place in your diet.
Nutritional Profile of Beets
Beets are low in calories but rich in essential nutrients and unique plant compounds:
Calories: ~44 per 100 g (1 cup raw)
Carbohydrates: 10 g
Fiber: 2 g
Protein: 1.7 g
Vitamins & Minerals: Folate (37% DV), manganese, potassium, iron, vitamin C, magnesium
Unique Compounds:
Nitrates: Converted into nitric oxide, which dilates blood vessels.
Betalains: Pigments with antioxidant and anti-inflammatory properties.
Betacyanin: Gives beets their deep red color and protects cells from damage.
This unique combination makes beets a nutritional powerhouse for both general health and performance.
The Science-Backed Benefits of Beets
1. Beets and Blood Pressure
One of the most studied benefits of beets is their ability to lower blood pressure. The natural nitrates in beets are converted by the body into nitric oxide, a molecule that relaxes blood vessels, improves circulation, and reduces strain on the heart.
Research highlight:
A study in the Journal of Nutrition found that consuming beet juice reduced systolic blood pressure by an average of 4–5 mmHg within just a few hours.
Long-term intake may lower the risk of heart attack and stroke.
Why it matters: High blood pressure is a silent risk factor for cardiovascular disease, and beets offer a natural, food-based solution.
2. Improved Workout Performance
Beets are a favorite among athletes for their performance-enhancing properties. The nitric oxide boost increases oxygen delivery to muscles, reducing fatigue and improving endurance.
Research highlight:
In a study published in Medicine & Science in Sports & Exercise, cyclists who drank beet juice improved their time-trial performance by 2.8%—a significant margin in competitive sports.
Another study found that beet supplementation reduced the oxygen cost of exercise, meaning athletes used less energy to perform at the same intensity.
Why it matters: Whether you’re a competitive athlete or a weekend warrior, beets can help you train harder and recover faster.
3. Anti-Inflammatory and Antioxidant Protection
Beets are rich in betalains, pigments that act as antioxidants and anti-inflammatory compounds.
They help neutralize free radicals that cause cellular damage.
May reduce inflammation associated with chronic diseases like arthritis, heart disease, and type 2 diabetes.
Why it matters: Lowering inflammation is key to slowing the aging process and preventing chronic disease.
4. Support for Brain Health
The nitric oxide boost from beet nitrates isn’t just good for muscles—it also improves blood flow to the brain.
Research highlight:
A study in older adults showed that drinking beet juice increased blood flow to the frontal lobe, a region linked to decision-making and memory.
This suggests beets may help maintain cognitive function and reduce the risk of dementia.
Why it matters: As populations age, maintaining brain health is as important as physical health. Beets may provide a natural cognitive boost.
5. Digestive Health and Detoxification
Beets are an excellent source of fiber, which supports digestion, gut microbiome health, and regularity.
The betaine in beets also supports liver function by aiding detoxification pathways.
This may help the body more efficiently process toxins, supporting overall metabolic health.
6. Natural Energy Boost
With their combination of natural sugars, fiber, and nutrients, beets provide a steady source of energy without spiking blood sugar dramatically. For athletes and active individuals, beet juice or powder before exercise offers a quick energy lift.
7. Potential Anti-Cancer Properties
Preliminary research suggests the betalains and antioxidants in beets may help protect against certain cancers by reducing oxidative stress and inflammation. While more studies are needed, beets show promise as part of a cancer-prevention diet.
Fresh Beets vs. Beet Juice vs. Supplements
Fresh Beets
Rich in fiber and nutrients.
Best roasted, boiled, steamed, or shredded raw in salads.
Beet Juice
Highly concentrated source of nitrates.
Popular pre-workout supplement for athletes.
Lacks fiber but provides faster benefits.
Beet Powder/Capsules
Convenient, shelf-stable way to enjoy beet benefits.
Often used in smoothies, protein shakes, or as supplements.
Tip: For maximum benefit, include a mix—fresh beets for daily meals, and beet juice or powder for performance or therapeutic use.
How to Incorporate Beets into Your Diet
Beets are versatile and can be prepared in many ways:
Roasted beets: Toss with olive oil, salt, and herbs.
Beet salad: Pair with goat cheese, walnuts, and arugula.
Beet juice: Combine with carrot, apple, and ginger for a refreshing drink.
Smoothies: Add beet powder or cooked beets for a nutrient boost.
Soups: Classic borscht or creamy beet soup.
Chips: Thinly slice, bake, and season for a crunchy snack.
Safety and Considerations
Beets are generally safe, but keep in mind:
Beeturia: Beets can cause red or pink urine/stool in some people. Harmless, but surprising!
Kidney stones: Beets are high in oxalates, which may contribute to kidney stone formation in susceptible individuals.
Low blood pressure: If you already have low blood pressure or are on medication, consult your doctor before consuming large amounts of beet juice.
Beets and Healthy Aging
Beets aren’t just for athletes—they’re a longevity food. With their ability to lower blood pressure, enhance circulation, protect the brain, and reduce inflammation, beets provide a natural defense against the major drivers of aging.
In many ways, beets embody the idea of “food as medicine.” By including them in your regular diet, you support not just short-term performance but also long-term vitality.
Final Thoughts
From ancient remedies to modern sports science, beets have proven their worth as one of nature’s most powerful superfoods. Their unique combination of nitrates, antioxidants, and nutrients provides benefits that range from heart health and brain function to athletic endurance and anti-aging protection.
Whether roasted on your plate, blended in a smoothie, or sipped as a juice before your workout, beets are a simple, natural way to fuel your body and protect your health.
So next time you pass by the beet section at the market, remember: these humble roots may just hold the key to stronger workouts, better heart health, and a longer, healthier life.