Beets and Fermented Beets: Health Benefits Backed by Research

Beets, also known as beetroot, are colorful root vegetables that have become increasingly popular among people interested in healthy eating. Their deep red-purple color, earthy flavor, and impressive nutrient profile make them a versatile addition to many meals.

In addition to eating fresh or cooked beets, some people enjoy fermented beets. Fermentation gives beets a tangy flavor and changes their texture and chemical composition. It can also make fermented vegetables an interesting way to add variety to the diet.

Beets are particularly notable for their natural nitrate content. Researchers have studied dietary nitrate for its possible effects on blood flow, blood pressure, and exercise performance. Beets also contain fiber, folate, potassium, manganese, and colorful plant compounds called betalains.

While beets can be a nutritious addition to your diet, they are not a miracle food or substitute for medical treatment. Their benefits are best understood as part of an overall healthy eating pattern.

What Are Beets?

Beets are the edible roots of the beet plant. The most familiar variety has a deep red or purple color, but golden, white, and striped varieties are also available.

The intense color of red beets comes largely from natural pigments known as betalains. These compounds are being studied for their antioxidant and anti-inflammatory properties.

Beets can be prepared in many ways, including:

• Roasting
• Boiling
• Steaming
• Grating raw
• Blending into smoothies
• Adding to salads
• Making into juice
• Fermenting

Their naturally sweet flavor makes them suitable for both savory and sweet dishes.

What Are Fermented Beets?

Fermented beets are prepared by allowing naturally occurring microorganisms to transform the sugars and other components in the vegetable.

A common method involves placing beets in a saltwater brine and allowing them to ferment under controlled conditions. During fermentation, beneficial microorganisms produce acids that give the vegetables their characteristic sour or tangy flavor.

Fermented beets can be eaten as a side dish, added to salads, or used as a flavorful topping.

It is important to distinguish fermented beets from vinegar-pickled beets. Although both can have a sour taste, traditional fermentation produces acidity through microbial activity, while vinegar pickling relies primarily on added vinegar.

1. Beets Are a Source of Dietary Nitrate

One of the most studied components of beetroot is dietary nitrate.

After nitrate is consumed, the body can convert it through a series of steps into nitrite and then nitric oxide. Nitric oxide is involved in several important processes, including blood vessel relaxation and blood flow.

This is one reason beetroot has attracted attention in cardiovascular and sports nutrition research.

The amount of nitrate can vary depending on the type of beet, growing conditions, storage, and preparation.

Eating beets does not guarantee a particular health outcome, but including nitrate-rich vegetables in a balanced diet can be a useful nutritional choice.

2. Beets May Support Healthy Blood Pressure

Blood pressure is one of the areas in which beetroot has received considerable scientific attention.

Research has investigated whether consuming nitrate-rich beetroot can influence blood pressure. Some studies have found modest reductions in blood pressure following beetroot consumption, particularly in certain groups and under specific conditions.

The proposed explanation is partly related to nitric oxide. By helping blood vessels relax, nitric oxide may support improved blood flow and lower vascular resistance.

However, results are not identical across every study.

Factors such as the amount consumed, duration of use, individual health status, and form of beetroot may influence the response.

People with hypertension should not stop taking prescribed medication because they begin eating beets. Beetroot can complement a healthy lifestyle but should not replace professional medical treatment.

3. They May Support Cardiovascular Health

The cardiovascular system benefits from healthy blood vessels, appropriate blood pressure, regular physical activity, and a nutritious diet.

Beets can contribute to this overall pattern because they contain dietary nitrate, fiber, potassium, and plant compounds.

Research into beetroot and cardiovascular health has examined blood pressure, arterial function, circulation, and other markers.

Although research is promising, eating beets should be viewed as one small part of a heart-friendly lifestyle.

Other important factors include maintaining a healthy weight, avoiding tobacco, exercising regularly, getting enough sleep, and following a balanced diet.

4. Beets May Help Support Exercise Performance

Beetroot has become particularly popular among athletes and physically active people.

The reason is its nitrate content.

Dietary nitrate may influence how efficiently muscles use oxygen during exercise. Researchers have therefore studied beetroot juice and other nitrate-rich beet products in activities such as running, cycling, and other endurance exercises.

Some studies have reported improvements in exercise efficiency or performance, while others have found smaller or inconsistent effects.

The response may depend on the person’s fitness level, type of exercise, nitrate intake, and timing.

Beets should therefore be considered a potentially useful nutritional option rather than a guaranteed performance enhancer.

5. Beets Contain Antioxidant Plant Compounds

The vibrant color of beets comes from naturally occurring plant pigments, particularly betalains.

These compounds have antioxidant properties and are being studied for their potential biological effects.

Antioxidants help protect cells from oxidative stress, which occurs naturally in the body and can increase under certain physiological and environmental conditions.

However, it is better not to think of one food as a complete source of antioxidant protection.

A diet containing a wide variety of colorful fruits and vegetables provides many different plant compounds that work together as part of overall nutrition.

6. They Provide Dietary Fiber

Whole beets contain dietary fiber, which supports normal digestive function.

Fiber can help add bulk to stool and support regular bowel movements. It can also contribute to feelings of fullness after meals.

Increasing fiber intake gradually may be more comfortable for people who are not accustomed to eating many high-fiber foods.

Drinking enough fluids is also important when increasing dietary fiber.

Beet juice is different from whole beets because much of the fiber may be removed during juicing. If digestive health is one of your priorities, eating whole beets can therefore provide a different nutritional experience from drinking beet juice.

7. Beets Provide Folate

Beets contain folate, a B vitamin involved in important processes throughout the body.

Folate contributes to normal cell division and is particularly important during periods of rapid growth and development.

Although beets are not the only source of folate, they can contribute to overall intake when included in a varied diet.

Other foods that provide folate include leafy green vegetables, beans, lentils, citrus fruits, and fortified foods.

8. They Contain Potassium and Manganese

Beets provide several minerals, including potassium and manganese.

Potassium plays a role in normal nerve function, muscle contraction, and fluid balance.

Manganese is involved in metabolism and several enzyme systems.

Eating a variety of vegetables helps provide a broad range of minerals rather than relying on one food for a particular nutrient.

9. Fermented Beets Add Variety to Your Diet

One of the simplest benefits of fermented beets is that they provide another enjoyable way to eat vegetables.

Some people find raw or cooked beets too earthy or sweet. Fermentation gives them a sharper, tangier flavor that can work well with savory meals.

Try fermented beets with:

• Grain bowls
• Salads
• Sandwiches
• Wraps
• Roasted vegetables
• Beans and lentils
• Eggs
• Whole-grain dishes

A small amount can add a strong flavor without requiring a complicated recipe.

10. Fermentation Changes the Food

Fermentation does more than change the taste.

During fermentation, microorganisms metabolize carbohydrates and produce compounds such as organic acids. This can change the food’s acidity, texture, aroma, and microbial composition.

Some fermented vegetables contain live microorganisms when consumed.

However, not every fermented product contains the same microorganisms, and processing methods can affect whether live cultures remain.

For this reason, it is not accurate to assume that every fermented food automatically qualifies as a probiotic.

Fermented beets can still be an interesting addition to a varied diet without making exaggerated health claims.

Are Fermented Beets Healthier Than Fresh Beets?

There is no simple answer.

Fresh and fermented beets have different characteristics.

Fresh beets provide fiber, nitrate, minerals, folate, and plant compounds in their natural form.

Fermentation can alter the flavor and texture and may introduce or preserve certain microorganisms, depending on how the product is made.

Some people may prefer fermented beets because they enjoy the tangy flavor, while others may prefer roasted or steamed beets.

The healthiest choice is often the one you enjoy enough to eat regularly as part of a balanced diet.

Easy Fermented Beets Recipe

Making fermented beets at home can be simple, but food safety is extremely important.

Ingredients

• 2 to 3 fresh beets
• Clean water
• Salt suitable for vegetable fermentation
• Optional garlic, dill, peppercorns, or other herbs and spices

Instructions

1. Wash the beets thoroughly and remove any damaged areas.
2. Peel the beets if preferred.
3. Cut them into evenly sized pieces.
4. Prepare a properly measured salt brine using a tested fermentation method.
5. Place the beet pieces into a clean fermentation container.
6. Pour the brine over the beets.
7. Keep the vegetables completely submerged beneath the brine.
8. Allow them to ferment under appropriate conditions.
9. Once fermentation is complete, transfer the finished beets to refrigeration.
10. Always discard the batch if it develops obvious signs of spoilage or an unpleasant, rotten odor.

Because fermentation involves microbial activity, it is better to follow a reliable food-preservation method rather than guessing salt concentrations or fermentation times.

Fresh Beets vs. Beet Juice

Beet juice is another popular way to consume beetroot.

Juicing can provide a concentrated source of naturally occurring nitrate and other compounds, but it removes much of the fiber found in whole beets.

Whole beets also tend to be more filling because they require chewing and contain their natural structure.

For everyday nutrition, whole or minimally processed beets can be an excellent choice. Beet juice may be useful in certain dietary situations, but it should not be considered nutritionally identical to the whole vegetable.

Can Beets Help Lower Blood Pressure?

Research suggests that nitrate-rich beetroot may help lower blood pressure in some people.

However, the effect can vary.

The response may depend on the amount consumed, the person’s health status, their usual diet, and other factors.

If you have high blood pressure, do not use beets as a replacement for prescribed medication.

Instead, think of them as one nutritious food that may fit into a broader heart-healthy eating pattern.

Can Beets Help With Exercise?

Beetroot has been studied extensively in sports nutrition because dietary nitrate may affect blood flow and oxygen efficiency.

Some people may experience modest improvements in endurance or exercise efficiency after consuming nitrate-rich beet products.

However, not everyone responds in the same way.

Regular training, adequate sleep, sufficient hydration, appropriate nutrition, and recovery remain much more important than any individual food.

Why Do Beets Turn Urine or Stool Red?

A harmless but surprising effect of eating beets is that they can temporarily make urine or stool appear pink or reddish.

This happens because beet pigments can pass through the digestive system.

The effect is sometimes referred to as beeturia when it affects urine.

Although beet-related discoloration is generally harmless, unexplained blood in urine or stool should not automatically be attributed to beets.

If you have not eaten beets recently or the discoloration persists, talk with a healthcare professional.

Are Beets Safe for Everyone?

Most people can enjoy beets as part of a balanced diet.

However, people with certain medical conditions may need individualized dietary advice.

Beets contain oxalates, which may be relevant for people who have been advised to limit dietary oxalate because of certain types of kidney stones.

People with kidney disease or other conditions requiring potassium or dietary restrictions should also ask their healthcare professional how beets fit into their individual eating plan.

If you take medication for blood pressure or another cardiovascular condition, remember that food can complement treatment but should not replace prescribed therapy.

How to Add More Beets to Your Diet

There are many simple ways to enjoy beets.

Try:

• Roasting beet wedges with olive oil and herbs.
• Adding grated raw beets to salads.
• Mixing cooked beets with leafy greens and nuts.
• Adding beetroot to homemade smoothies.
• Serving fermented beets alongside grain bowls.
• Combining roasted beets with chickpeas.
• Adding sliced beets to sandwiches.
• Mixing beets with plain yogurt and herbs.
• Using small amounts of beetroot in homemade dips.

If you are new to beets, start with small portions and experiment with different preparation methods.

Frequently Asked Questions

Are beets good for you?

Yes. Beets provide fiber, folate, potassium, manganese, dietary nitrate, and naturally occurring plant compounds. They can be a nutritious part of a varied diet.

What are fermented beets good for?

Fermented beets offer the nutritional qualities of beets while providing a tangy flavor created through fermentation. Depending on preparation and processing, they may also contain live microorganisms.

Do fermented beets contain probiotics?

Not necessarily. Some fermented foods contain live microorganisms, but a food is not automatically considered a probiotic simply because it has been fermented.

Can beets lower blood pressure?

Beetroot’s nitrate content has been studied for its potential effects on blood pressure and blood vessel function. Some studies report benefits, but results vary. Beets should not replace prescribed treatment for hypertension.

Are beets good before exercise?

Nitrate-rich beetroot has been studied for potential effects on exercise efficiency and endurance. Some people may benefit, although responses differ from person to person.

Can I eat beets every day?

Most people can include beets regularly as part of a varied diet. The appropriate amount depends on your overall dietary needs and health circumstances.

Are fermented beets