Beets Can’t Be Beat (2024)

By Nick Rose, M.S., PCC Nutrition Educator

A controversial root

Beets are one of those vegetables that really divides people — you have the sincere beet lovers and the extreme beet haters. I think it has to do with whether or not you grew up eating these bright, sweet, robust-tasting, crimson-colored roots. If you love them, consider yourself lucky — beets are one of the most uniquely nutritious vegetables. If you’re not a fan, keep reading to learn which vegetables offer similar benefits.

Beets are a rich source of everyday nutrients like folate, potassium, iron, and other essential vitamins and minerals. However, their most significant health benefits come from betalains (guess where that word comes from?) and other phytonutrients that support blood detoxification, fight cancer cells, lower blood pressure and even support athletic performance.

Many shoppers are only familiar with the iconic red beets but you also can find gold, orange and even multicolored striped beets (known as Chioggia) at certain times of the year. Golden beets are much milder and mellower tasting than deep red beets, while still providing the same nutritional benefits.

Beet greens are an excellent source of lutein and zeaxanthin (as are golden beets), and these carotenes are important for maintaining healthy eyes. Cook beet greens just like you would prepare Swiss chard or spinach.

One of the most exciting areas of research for beets is their ability to increase the amount of oxygen carried in the blood, and there is evidence that beets (and beet greens) can improve athletic performance by increasing the availability of oxygen during exercise. Beets’ high concentration of nitrates contributes to vasodilation — a relaxation of the blood vessels that also supports blood pressure and heart health, in addition to benefiting athletic performance.

Not a beet lover?

I grew up eating my mom’s boiled beets so I enjoy the robust flavors of all types of beets but I know that many other people don’t share my appreciation for these radical roots. If you can’t get past the earthy flavor of beets, here are some other foods that provide similar health benefits.

Most green leafy veggies and some root vegetables are rich in the same nitrates found in beets that support blood pressure, heart health and athletic performance. Top sources of plant nitrates include arugula, basil, celery, collards, lettuce, parsley, radishes, rhubarb, spinach and Swiss chard.

Botanically, beets are members of a small family whose members all produce betalains, which support detoxification and inflammation. Other betalain-rich foods include Swiss chard, spinach, rhubarb, quinoa and amaranth.

Beets Can’t Be Beat (2024)

FAQs

Why is my poop red 4 hours after eating beets? ›

What Causes Beeturia? Betanin, a compound in beets, gives the veggie its vibrant red hue. Some bodies aren't able to completely break down this compound during digestion. This can result in red-tinged urine or stool.

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's the best fertilizer for beets? ›

Some common mixed fertilizers are 5-10-5, 5-10-10, 8-16-16, and 12-12-12. Apply these fertilizers at rates of 1 - 2 pounds per 100 feet of row. After plants are 3 to 4 inches tall, sidedress nitrogen in narrow bands or furrows and water thoroughly after application or apply through the drip system.

Why can't I digest beets? ›

Because low stomach acid can make it difficult to digest and absorb nutrients, your body may have trouble metabolizing the red pigment in beetroot. So, you may notice red or pink urine after you eat beets or drink beet juice. Signs of low stomach acid include bloating, gas, and constipation.

How to tell the difference between beets and blood in stool? ›

One way to tell the difference between blood in your stool and red coloring from food is that you'll notice the color change after eating or drinking something specific, and it won't last long. You also won't see it at other times when you haven't had anything red to eat or drink.

How long does it take for beets to clean your system? ›

Some people cannot break the pigment down and this results in excretion of the pigment in urine and feces. The rest of the beetroot is digested and no nutrients should be lost. This usually lasts 48 hours, but it can vary in people who have a slow or faster rate of passing feces.

Is Epsom salt good for beets? ›

Epsom salt is an excellent item to add to your plants if you notice they have yellow leaves and not a very flavorful root. The magnesium in Epsom salt strengthens a beet's cell walls, which improves its sweetness and yield. Furthermore, it'll help beets absorb essential nutrients like nitrogen and sulfur.

Are coffee grounds good for beets? ›

Coffee grounds

As the grounds break down, they will release potassium, nitrogen, magnesium and other beneficial minerals into the soil. Coffee grounds also lower the soil's pH which is beneficial for some types of plants, like artichokes, broccoli, lima beans and beets.

Do beets need to be watered every day? ›

Beets like moist but not soaked soil. An inch per week, between rainfall and supplemental watering, will do the trick if your soil is rich in organic matter and well drained. Beets' taproots grow high, sticking well out of the ground, so water gently to avoid washing the soil away.

Why do I feel weird after eating beets? ›

Side effects of eating too many beets at once include gas, gut discomfort, and red urine or stool. Taking too high a dose of a beet supplement can cause lowered blood pressure – watch out, if you already have low blood pressure.

Why do I feel dizzy after drinking beet juice? ›

A doctor can advise on whether drinking beet juice alongside taking medications to lower blood pressure may lower a person's blood pressure too much. If this occurs, the individual may experience symptoms such as : dizziness or lightheadedness. blurry vision.

How soon can beets show up in stool? ›

All you need is about half of a raw beet, and the stomach to glance into your toilet after a successful bowel movement sometime in the near future—hopefully between 12 and 24 hours after you chow down on that beet.

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.

Should I be worried if my poop is red? ›

If your stool is bright red or black — which may indicate the presence of blood — seek prompt medical attention. Food may be moving through the large intestine too quickly, such as due to diarrhea. As a result, bile doesn't have time to break down completely.

What does blood in poop look like? ›

Blood in your stool can be bright red, dark red or black. The colour of the blood depends on where the blood is coming from. Spots of red blood indicate the bleeding is coming from your large intestine or rectum.

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