Also called beetroot and scientifically known as Beta vulgaris, beets are root vegetables from the Middle East but are eaten worldwide. These vibrant vegetables also have health benefits like blood pressure improvement and antioxidant properties. Read on to learn more.
Beets are rich in nitrates, which the body converts to nitric oxide. Nitric oxide is a compound that relaxes and dilates blood vessels, turning them into superhighways for nutrient- and oxygen-rich blood. That means better circulation and possibly lower blood pressure.
One review found that, for individuals with hypertension, nitrates in beetroot juice lowered systolic blood pressure—the top number of a blood pressure reading that refers to artery pressure during heartbeats.
2) May Reduce Heart Disease Risk
Beets don't just have a potentially positive impact on your blood pressure. They are also rich in a plant-based amino acid called betaine.
Betaine helps lower blood levels of hom*ocysteine, a chemical your body uses to produce proteins. In high levels, hom*ocysteine increases your risk for heart disease.
Beets can potentially improve your exercise performance. Research has suggested that nitrates boost endurance performance, and one review found that nitrate supplementation was helpful for increased:
- Distance traveled
- Power output
- Time to exhaustion
4) Help With Liver Detoxification
Your liver does the heavy work of cleaning your blood and "detoxing" your body. You can lighten its load with servings of beets.
Research has shown that betaine has a liver-protecting effect in people with nonalcoholic fatty liver disease. A comprehensive review also found evidence of betaine's ability to protect against liver-related and other diseases, among many other benefits.
Beets are also rich in betalains. Betalains are a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer.
Nutrition of Beets
One cup of raw beets contains:
- Calories: 58
- Fat: <1 gram (g)
- Sodium: 78 milligrams (mg)
- Carbohydrates: 13g
- Fiber: 3.81g
- Protein: 2.19g
While it may seem like a good idea to have beets daily because of their benefits, you may need to exercise caution when eating them. Eating beets or drinking beet juice may lead to kidney stones, a potential food allergy, or stool or urine color changes.
1) Kidney Stone Development
Beets contain oxalate, a plant-based compound. Consuming foods or drinks with high oxalate content may lead to kidney problems, such as the formation of kidney stones.
2) Potential Food Allergy
A beet allergy is not considered one of the common food allergens. However, eating or drinking it in juice form could result in an allergic reaction, as any food can cause an allergic reaction.
3) Stool and Urine Color Changes
Eating beets may turn your stool red or your urine pink and red. Red stool or urine from beets is a benign condition. However, if your stool or urine is red and you haven't eaten beets, see a healthcare provider immediately. Red stool or urine could be signs of health conditions like anal fissures, renal failure, or urinary tract infections (UTIs).
Tips for Consuming Beets
You can enjoy beats in different ways, like:
- Adding them to salads or coleslaw
- Baking, boiling, or roasting them
- Consuming raw beets
- Drinking beet juice
- Making them into chips
- Pickling them
- Using them with yogurt or garlic for dips
Beets are a root vegetable with potential benefits like heart disease risk reduction, endurance improvement, and antioxidants. These vegetables also contain nutrients like fiber and protein.
There are risks of consuming beets, such as potential food allergy, kidney stone formation, or color changes in your urine or stool. If you can enjoy beets, try them baked or boiled, as chips, or in a dip with yogurt or garlic.
FAQs
Beets are highly nutritious and loaded with health-promoting properties. They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.
What happens to your body when you eat beets every day? ›
Beets may help reduce the risk of chronic illnesses like type 2 diabetes, heart disease, and dementia. They are high in antioxidants, which can reduce the risk of cellular damage and some cancers. The nitrate content in beets may also help regulate blood pressure and have anti-inflammatory effects.
What are the side effects of eating beets? ›
Beet is POSSIBLY SAFE for most people when taken by mouth in medicinal amounts. Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that beets might cause low calcium levels and kidney damage.
What to expect after eating beets? ›
Beets are great for the digestive system because of their effects on gut bacteria health. However, people with sensitive stomachs may experience digestive distress (like gas or bloating) when consuming beets. A mild upset stomach could be the result of the fiber content in beets helping clear the digestive tract.
What do beets do to your bowels? ›
Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk. A bulky, soft stool is ideal for whole body detoxification.
Do beets cleanse the liver? ›
Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.
When should you not eat beets? ›
Who Should Avoid Beetroot? Beets are high in oxalates, which can lead to kidney stones. If you've had kidney stones, avoid beets or eat them only as a rare treat. Oxalates can also contribute to gout, a type of arthritis, so eat beets sparingly if you're at risk.
How many beets a day is ok? ›
The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
Are beets good for the kidneys? ›
Is beet juice always bad for kidneys? Actually, it's not. Unless a person is at risk for kidney stones, beets may be key to reducing the risk of renal (kidney) failure during and after a heart x-ray. Coronary angiography is a specialized test allowing doctors to view the heart's blood vessels in action.
How soon after eating beets is urine red? ›
The urine color change may appear in the first few hours after drinking something containing beetroot. It may continue for a day or two after eating the coloring, especially in the stool.
How long it takes for beet juice to lower blood pressure can vary. However, a 2008 study stated that beet juice lowers blood pressure in about 3 hours. Research suggests that drinking beet juice daily for at least 60 days provides the most benefits, helping significantly improve hypertension.
Why do beets make you feel good? ›
Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer.
Do beets cleanse your colon? ›
On the same note, beetroot helps in whole body detoxification. It's a great purifier and does so by pulling toxins into the colon where they can then be evacuated. Pretty neat, right? The betaine found in beets has also been shown to improve digestion.
What happens to your body when you eat beets everyday? ›
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
Do beets help you lose weight? ›
Because beets are high in fiber and low in calories, they may help increase weight loss when added to a healthy diet. Each cup of beets will fill you up with 3.8 grams of fiber and only 59 calories. Once you learn how to cook beets, you can throw a handful of these tasty treats into any meal!
What is a safe amount of beets to eat daily? ›
The oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
What is the healthiest way to eat beets? ›
Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.
