Benefits

Beetroot provides a wide range of possible health benefits, such as reducing 

blood pressure, improving digestion, and lowering the risk of 

diabetes.

The sections below discuss these potential benefits in more detail.

Heart health and blood pressure

The researchers found that doing so significantly lowered blood pressure after ingestion.

They suggest that this antihypertensive effect was due to the high levels of nitrate in the beet juice. They recommend consuming high nitrate vegetables as an effective, low cost way to help treat high blood pressure.

However, people should never stop taking a prescribed blood pressure medication without first talking to a doctor.

High blood pressure is a 

primary risk factorTrusted Source for cardiovascular disease (CVD). Reducing it by making dietary changes and through other means can help prevent 

heart failure, 

stroke, 

heart attacks, and other life threatening complications of CVD.

Diabetes

Beets contain an 

antioxidant called alpha-lipoic acid. This compound may 

help lower glucose levelsTrusted Source and increase 

insulin sensitivity.

A 

2019 review of studiesTrusted Source looked at the effects of alpha-lipoic acid on the symptoms of 

diabetic neuropathy. The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic 

neuropathy in people with diabetes.

However, most of the doses in these studies were far higher than those that are available in beetroot. The effects of smaller dietary doses are not yet clear from the available research.

Here, learn more about diabetes.

Digestion and regularity

One cup of beetroot provides 

3.81 gramsTrusted Source (g) of fiber. Consuming enough fiber is essential for smooth digestion and gut health.

According to the United States Department of Agriculture (USDA), a single cup of beets can provide more than 

8.81%Trusted Source of a person’s daily requirement of fiber, depending on their age and sex.

Including beetroot in the diet is one way that a person can increase their fiber intake.

Exercise and athletic performance

Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise. One 

2019 studyTrusted Source found that high doses of beetroot juice improved the time trial results of experienced cyclists.

A different study from the same year examined 12 recreationally active female volunteers. However, the researchers 

did not findTrusted Source that beetroot juice supplementation improved the participants’ athletic performance.

Therefore, further research is necessary to confirm the benefits of beetroot on exercise performance.

Cancer prevention

A 

2019 review of studiesTrusted Source found that certain compounds in beets can disrupt the cancerous mutations of cells. Such compounds include betalain, an antioxidant and pigment that gives beets their red or yellow color.

Although further research is necessary before health professionals can recommend beets as a replacement for other standard 

cancer risk reduction methods, they may have some function in reducing the risk of this condition.

Nutrition

Beets also contain small amounts of:

calcium

iron

thiamine

riboflavin

vitamin B-6

copper

selenium

Green, leafy vegetables such as beet tops provide high levels of dietary nitrate. Cooked beet tops are a great source of iron, vitamin C, vitamin A, 

magnesium, 

potassium, and 

folate.

Learn about the research on beetroot juice and blood pressure.

Diet

People can roast, steam, boil, or pickle beets. They can also eat them raw.

The following tips can help people gain the nutritional benefits of beets in tasty ways:

Make beetroot juice by peeling beetroot and blending it with a combination of fresh orange, 

mint, pineapple or apples, lemon, and 

ginger. People can strain it afterward for a smoother texture. Remember that adding other juices or fruits could increase the sugar content of the juice.

Grate or slice raw beets and add them to coleslaw or a salad.

Top roasted beets with goat’s cheese for a flavorful pairing.

Slice raw beets and serve them with lemon juice and a sprinkle of chili powder.

When choosing a beetroot, make sure that it is heavy for its size and does not have signs of surface damage. If a beet still has its green tops, they should look fresh and not wilted. These are also edible and have significant nutritional value.

To store beets for several days, refrigerate them in a tightly sealed bag.

Risks

Drinking beetroot juice can lead to red, purple, or pink urine or stools. Although this may seem alarming, it should not be a cause for medical concern. Doctors refer to this as “beeturia.”

People prone to oxalate-type 

kidney stones should be careful not to consume too much of the beet tops.

Also, those with gastrointestinal issues or 

irritable bowel syndrome may experience 

stomach upset after consuming beetroot juice.

Beets are very nutritious. However, people should consider their overall eating pattern when looking at the effects of their diet on health. For good health, it is better to eat a diet that includes a wide range of food and nutrients