Doctors Explain What Eating Beets May Do for Your Body

Beets are one of those vegetables that can easily be overlooked at the grocery store. Their deep red-purple color, earthy flavor, and unusual appearance may make them seem like a specialty food, but beets are actually a versatile vegetable that can fit into many everyday meals.

From roasted beet salads to soups, smoothies, and simple side dishes, there are plenty of ways to enjoy them.

Beets are also nutritionally interesting. They provide dietary fiber, folate, potassium, and naturally occurring plant compounds. Their nitrates have attracted particular attention because the body can convert dietary nitrate into nitric oxide, a molecule involved in blood vessel function.

But what does eating beets actually do for your body?

The answer is more nuanced than many online health claims suggest. Beets can contribute valuable nutrients to a balanced diet, and research has explored several potential benefits. However, eating beets isn’t a replacement for medication, medical treatment, or a generally healthy lifestyle.

Let’s look at what experts know about this colorful vegetable and how you can include it in your diet.

What Makes Beets Nutritionally Interesting?

Beets are a root vegetable.

The bulbous root is the part most commonly eaten, although beet greens can also be cooked and eaten.

Beets provide relatively few calories while contributing several nutrients.

They contain:

• Dietary fiber
• Folate
• Potassium
• Manganese
• Vitamin C in smaller amounts
• Naturally occurring nitrates
• Plant compounds called betalains

The exact nutritional profile varies depending on the size and preparation of the beet.

One of the most recognizable features of beets is their intense color.

That color comes largely from betalain pigments, which include compounds responsible for red, purple, and yellow shades in different varieties.

1. Beets May Support Healthy Blood Vessel Function

One of the most researched aspects of beets is their naturally occurring nitrate content.

When you eat nitrate-rich foods, your body can convert some of the nitrate into nitric oxide.

Nitric oxide plays an important role in blood vessel function and can contribute to blood vessel relaxation.

This is one reason researchers have studied beetroot and beetroot juice in relation to blood pressure and exercise performance.

Some studies have found that consuming beetroot can produce modest changes in blood pressure in certain people.

However, results vary, and beets should not be considered a substitute for prescribed blood-pressure medication.

If you have high blood pressure, continue following your healthcare professional’s recommendations.

2. They May Support Exercise Performance

Beets have become particularly popular among athletes and active people.

The interest again centers largely on dietary nitrate.

Research has investigated whether nitrate from beetroot can influence how efficiently the body uses oxygen during physical activity.

Some studies suggest that beetroot products may provide a modest benefit for certain types of exercise, particularly endurance-related activities.

That doesn’t mean drinking beet juice will automatically make someone a better athlete.

Training, sleep, hydration, nutrition, and recovery remain much more important factors.

If you’re simply eating roasted beets with dinner, you don’t need to expect an immediate boost in athletic performance.

3. Beets Provide Dietary Fiber

Fiber is an important part of a healthy eating pattern.

It supports normal digestive function and can contribute to feelings of fullness after meals.

Including fiber-rich vegetables such as beets can therefore help you build a more varied diet.

Beets aren’t the only excellent source of fiber, of course.

Beans, lentils, fruits, whole grains, vegetables, nuts, and seeds can all contribute.

If you’re increasing your fiber intake, do so gradually and drink enough fluids.

A sudden increase in fiber can cause bloating or gas in some people.

4. They Contribute to a Heart-Healthy Eating Pattern

A single food doesn’t make a diet heart-healthy.

However, beets can fit comfortably into an eating pattern that emphasizes vegetables, fruits, whole grains, legumes, nuts, seeds, and other nutrient-rich foods.

Their potassium content is also worth noting.

Potassium is an essential mineral involved in several important bodily functions, including nerve signaling and muscle contraction.

For people who need to limit potassium because of a medical condition, however, dietary recommendations can be different.

If you’ve been told to follow a potassium-restricted diet, ask your healthcare professional whether beets are appropriate for you.

5. Beets Contain Folate

Folate is a B vitamin that the body needs for several important processes, including cell division and the formation of DNA.

Beets can contribute some folate to the diet.

However, no single vegetable should be viewed as a complete source of any nutrient.

A varied diet is the best way to obtain the broad range of vitamins and minerals your body needs.

6. They Contain Antioxidant Plant Compounds

Beets contain betalains and other plant compounds that have antioxidant properties.

Antioxidants are substances that can interact with free radicals and help protect cells from oxidative stress.

This area of nutrition is often oversimplified online.

Eating antioxidant-rich foods is generally part of a healthy dietary pattern, but that doesn’t mean a particular food can “detox” the body or prevent every disease.

Your body already has sophisticated systems for handling oxidative stress.

The best approach is to consume a variety of colorful plant foods rather than focusing on one so-called superfood.

7. Beets May Help Add Variety to Your Diet

This benefit is easy to overlook.

Healthy eating becomes easier to maintain when food is enjoyable and varied.

Beets have a distinctive flavor and texture that can add something different to ordinary meals.

You can roast them with olive oil and herbs, grate them into salads, blend them into smoothies, or use them in soups.

Their natural sweetness also works surprisingly well with savory ingredients.

8. They Can Be a Useful Source of Potassium

Potassium contributes to normal muscle and nerve function and is involved in maintaining fluid balance.

Beets can contribute potassium as part of a varied diet.

Other potassium-rich foods include potatoes, beans, lentils, bananas, leafy greens, and several fruits and vegetables.

If you have kidney disease or another condition that affects potassium levels, however, you may have been given specific dietary instructions.

In that situation, don’t increase high-potassium foods without professional guidance.

What About Beet Juice?

Beet juice is different from eating whole beets.

Juicing removes much of the solid fiber while concentrating the liquid portion of the vegetable.

Beet juice is often used in studies examining dietary nitrate because it can provide a relatively concentrated amount.

However, juice can also be easier to consume in larger quantities than whole vegetables.

If you’re drinking beet juice regularly, consider the overall nutritional content of the product and whether it contains added sugar.

For everyday eating, whole beets have the advantage of providing fiber along with their other nutrients.

Why Do Beets Turn Urine or Stool Red?

This can be one of the most surprising things about eating beets.

After eating a significant amount of beetroot, some people notice that their urine or bowel movements become pink, red, or reddish-purple.

This phenomenon is commonly known as beeturia.

For many people, it’s harmless and simply reflects the pigments from the beets passing through the digestive system.

However, don’t automatically assume that every instance of red urine or stool is caused by beets.

If you haven’t recently eaten beets or you’re uncertain about the cause, seek medical advice.

Blood in urine or stool can have many causes and shouldn’t be ignored.

Are Beets Good for Digestion?

Beets can contribute fiber and water to the diet, both of which can support normal digestive function.

Their fiber content may be useful as part of an overall diet that contains plenty of plant foods.

However, eating beets isn’t a guaranteed remedy for constipation or other digestive problems.

If you’re experiencing persistent constipation, abdominal pain, diarrhea, blood in your stool, or unexplained changes in bowel habits, talk with a healthcare professional.

Can Beets Help With Weight Management?

Beets can fit into a weight-conscious diet because they are relatively low in calories and provide fiber.

Fiber can contribute to fullness, which may make balanced meals more satisfying.

But eating beets alone won’t cause weight loss.

Changes in body weight depend on many factors, including overall food intake, physical activity, sleep, medications, genetics, and health conditions.

Instead of treating beets as a weight-loss food, think of them as one nutritious vegetable among many.

Are There Any Reasons to Limit Beets?

For most people, beets can be enjoyed as part of a balanced diet.

However, individual circumstances matter.

People who have been advised to restrict dietary potassium may need to monitor their intake.

Beets also contain oxalates, naturally occurring compounds found in many plant foods.

People with a history of certain types of kidney stones may have specific dietary recommendations regarding oxalate-containing foods.

If you have a history of kidney stones or have been given a special diet by your healthcare provider, ask whether beets fit into your eating plan.

How to Eat More Beets

You don’t need an elaborate recipe.

Try these simple ideas.

Roasted Beets

Peel and cut beets into chunks.

Toss them with a small amount of olive oil and your preferred herbs.

Roast until tender.

Beet Salad

Combine cooked beets with leafy greens, cucumber, a small amount of cheese, and a simple dressing.

Beet Smoothie

Blend cooked or appropriately prepared beetroot with berries, yogurt, and another fruit.

Use a modest amount if you’re new to the flavor.

Beet Soup

Beets can be used in hearty soups, including traditional beet-based preparations.

Beet and Hummus Bowl

Add roasted beetroot to a bowl containing hummus, grains, greens, and other vegetables.

This creates a colorful, filling meal.

Raw or Cooked: Which Is Better?

Both can have a place in your diet.

Cooking changes the texture and flavor of beets and may affect some nutrients, but it can also make the vegetable easier to eat.

Roasting brings out the natural sweetness.

Steaming can provide a softer texture without requiring much added fat.

Raw grated beets can add crunch to salads.

The best preparation is usually the one you enjoy and can incorporate into your meals consistently.

Do Beets “Detox” Your Body?

You’ll find claims online that beetroot can cleanse or detoxify the liver.

It’s important to be cautious with this language.

Your liver and kidneys already perform sophisticated processes that help remove and process substances from the body.

Eating vegetables, including beets, supports an overall nutritious diet, but you don’t need a special beet detox program.

There’s also no good reason to replace normal meals with beet juice or another restrictive cleanse.

A balanced diet is a better long-term approach.

Frequently Asked Questions

Can I eat beets every day?

For most people, beets can be included regularly as part of a varied diet. There’s no requirement to eat them every day, however.

Are canned beets nutritious?

Canned beets can still provide nutrients and are a convenient option. Check the label for added salt or sugar if those are concerns for you.

Can children eat beets?

Beets can be part of a child’s varied diet when prepared appropriately for their age and eating abilities.

Can beets lower blood pressure?

Research suggests nitrate-rich beetroot products may produce modest blood-pressure effects in some people. They should not replace prescribed treatment for high blood pressure.

Why does my urine look red after eating beets?

Beet pigments can temporarily change the color of urine or stool in some people. If red urine occurs without a recent beet intake, medical evaluation is appropriate.

Final Thoughts

Beets are a colorful, versatile vegetable that can contribute several useful nutrients to your diet.

Their fiber supports a varied, plant-rich eating pattern, while folate and potassium contribute to normal body functions. Their naturally occurring nitrates have also attracted scientific interest because of their relationship with nitric oxide and blood vessel function.

Research has explored beetroot in areas such as blood pressure and exercise performance, but the effects aren’t a reason to think of beets as a cure or replacement for medical treatment.

The simplest approach is to enjoy beets as part of balanced meals.

Roast them, add them to salads, blend them into a smoothie, or use them in soup. Experiment with different flavors until you find preparations you genuinely enjoy.

And don’t be alarmed if your urine or stool temporarily takes on a reddish color after eating them. That can happen because of beet pigments, although unexplained blood should always be taken seriously.

Ultimately, you don’t need to treat beets as a miracle food to appreciate them. They’re simply a nutritious and versatile vegetable that can add color, flavor, fiber, and variety to an otherwise balanced diet.