What Are Beets?

Beets, or Beta vulgaris, are a type of biennial plant. They come in colors ranging from the signature deep reddish purple to golden to a red and white candy stripe. ^[4] Sadowska-Bartosz I, Bartosz G. Biological Properties and Applications of Betalains. Molecules. 2021;26(9):2520. The stem, leaf, and root of the beet are edible. The leafy greens are rich in iron and Vitamin C, while the root of the beet (the most commonly eaten part) contains a host of micronutrients, vitamins, and minerals.

Beets have long been used in traditional medicine, especially in Indian cultures, for their wide range of potential health benefits, from fighting inflammation to supporting mood and immunity. ^[5] Hole BR, Gaikwad A, Giramkar AA, Deepak G. A Review on Beta Vulgaris (Beet Root). PENSEE. 2021;51(1):426- 436. There are many different varieties of beets, including the golden beet, candy cane beet, avalanche beets, and sugar beet.

Nutrition Profile of Beets

Beet nutrition is unmatched. Here’s how many calories and other nutrients are available for 100g or per 1 cup raw beets: ^[3] Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science and Nutrition. 2021;9(11):6406-6420. , ^[6] U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central: Egg, whole, raw, fresh (FDC ID: 2685576). FoodData Central.

• Calories: 45
• Carbohydrates: 8.79 gm
• Fiber: 3.1 gm

Vitamins:

• Folate (Vitamin B9): 103 µg
• Vitamin C: 4.6 mg

Minerals:

• Potassium: 342 mg
• Manganese: 0.257 mg
• Iron: 0.43 mg

Nitrates: 25 mg

Betalains: 3.976 gm

• 2.075 gm betacyanins
• 1.901 gm betaxanthins 

Science-Backed Health Benefits of Beets - What are Beets Good For?

Beets positively impact many different facets of health wellness, and athletic performance thanks to their phytochemicals. It’s important to remember that beets, even when used as a part of functional medicine, are not cure all foods but simply an impactful part of a healthy dietary pattern.

Beets for Heart Health & Blood Pressure

• Beets are a great source of dietary nitrates. The body converts this into nitric oxide, which aids in vasodilation - when the blood vessels relax and widen. ^[3] Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science and Nutrition. 2021;9(11):6406-6420.
• Drinking beetroot juice consistently may help reduce systolic and diastolic blood pressure. ^[1] Zamani H, de Joode MEJR, Hossein IJ, et al. The benefits and risks of beetroot consumption: a systematic review. Crit Rev Food Sci Nutr. 2021;61(5):788-804.

Beets for Exercise

• Some studies have shown that when athletes take beetroot supplements, they experience improved oxygen use, endurance, and overall performance. ^[2] Arazi H, Eghbali E. Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature. Front Nut. 2021;8:660150. This makes it a popular natural pre-workout supplement, as peak performance was often seen 1-3 hours after ingestion. ^[2] Arazi H, Eghbali E. Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature. Front Nut. 2021;8:660150.

Fights Inflammation

• The betalains are the pigments in beets that give them their signature color. ^[5] Hole BR, Gaikwad A, Giramkar AA, Deepak G. A Review on Beta Vulgaris (Beet Root). PENSEE. 2021;51(1):426- 436. They also act as antioxidants and anti-inflammatory agents. ^[7] Thiruvengadam M, Chung IM, Samynathan R, et al. A comprehensive review of beetroot (Beta vulgaris L.) bioactive components in the food and pharmaceutical industries. Critical Reviews in Food science and nutrition. 2024;64(3):708-739.
• Beets may help reduce C-reactive protein and oxidative stress, which are both markers of inflammation. ^[3] Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science and Nutrition. 2021;9(11):6406-6420.

Beets for Brain Health

• Thanks to dietary nitrates and folate, older adults have experienced improved blood flow to the brain. ^[3] Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science and Nutrition. 2021;9(11):6406-6420. This can help to support cognitive function and prevent age-related cognitive decline.

Aids Digestion and Gut Health

• Beets are a good source of dietary fiber, which can help keep you full for a longer period of time and supports healthy digestion. ^[5] Hole BR, Gaikwad A, Giramkar AA, Deepak G. A Review on Beta Vulgaris (Beet Root). PENSEE. 2021;51(1):426- 436.
• It can also help you to have normal bowel movements and supports a healthy diverse gut microbiome. ^[8] Casciano F, Mayr H, Nissen L, et al. Red Beetroot Fermentation with Different Microbial Consortia to Develop Foods with Improved Aromatic Features. Foods. 2022;11(19):3055.

Supports Liver Detoxification

• The concentration of betalains and antioxidants in beets may aid liver enzymes in the body’s natural detoxification process.
• Many traditional uses of beetroot to support liver health are being backed by emerging scientific research. ^[1] Zamani H, de Joode MEJR, Hossein IJ, et al. The benefits and risks of beetroot consumption: a systematic review. Crit Rev Food Sci Nutr. 2021;61(5):788-804.

How to Eat Beets: Raw, Cooked, Juiced, and More

Beets are a fantastic vegetable to include in many different types of dishes thanks to their versatility. They can be eaten cooked or raw, in dishes both sweet and savory. You can eat the beet green, the beet root itself, and even juice it to enjoy in a liquid form!

One important note - if you’re someone who regularly enjoys large quantities of beet root or beet juice, you might notice your urine taking on a red or pink tinge. ^[9] Sauder HM, Rawla P. Beeturia. [Updated 2023 May 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan- Don’t be alarmed! Though it looks disturbing, this is actually normal. It’s called “beeturia” and affects 10-14% of the population. ^[9] Sauder HM, Rawla P. Beeturia. [Updated 2023 May 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan- The specific type of nutrients that gives beets their beautiful coloring are called betacyanins, and they can change the color of your urine. You’re more likely to experience this if you struggle with nutrient absorption or experience iron deficiency. ^[9] Sauder HM, Rawla P. Beeturia. [Updated 2023 May 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-

Raw: Raw beets are perfect when eaten in smaller pieces. Think of shredding them into your favorite salad or stirring them into a grain bowl.

Roasting/Grilling: Roasting beets brings out their natural sweetness. They can be eaten whole, sliced, or diced after roasting. You can also grill them in a similar manner (typically washed, trimmed, drizzled with cooking oil, wrapped in foil, and placed on the grill or in the oven).

Boiled or steamed: If you’re looking for an easy to digest way to eat beets, boiling or steaming will be your best options. These cooking methods help to break down the fiber and create a softer texture. Beets can also be mashed after boiling or steaming if a smooth consistency is desired.

Pickled: Eating pickled beets can increase your probiotic intake thanks to the preparation method. Pickling foods has another benefit - increasing their shelf life. ^[8] Casciano F, Mayr H, Nissen L, et al. Red Beetroot Fermentation with Different Microbial Consortia to Develop Foods with Improved Aromatic Features. Foods. 2022;11(19):3055. It’s important to note that some commercially pickled products are high in sodium, so make sure to check the Nutrition Facts label, especially if you need to keep overall sodium intake low. ^[8] Casciano F, Mayr H, Nissen L, et al. Red Beetroot Fermentation with Different Microbial Consortia to Develop Foods with Improved Aromatic Features. Foods. 2022;11(19):3055.

Beet juice: Best known for its performance and cardiovascular benefits, beet juice can be an acquired taste. If you want to reap the benefits but find the taste off-putting, try mixing it with water, lemonade, or using it as the liquid for a smoothie. The nitrates in beet root juice convert into nitric oxide in the body, which help to improve oxygen delivery (athlete and performance benefit) as well as lowering blood pressure (cardiovascular benefit). ^[1] Zamani H, de Joode MEJR, Hossein IJ, et al. The benefits and risks of beetroot consumption: a systematic review. Crit Rev Food Sci Nutr. 2021;61(5):788-804.

Beet powder: If you dislike the taste of beets, choosing beet root powder in a supplement form might be the choice for you. All of the benefits with no prep or earthy taste! As always, anytime you begin a new supplement please consult with your clinicians to ensure it’s safe for you. If used as a supplement to enhance athletic performance, it’s important to consider dosage and timing of the powder for the most benefits.^[2] Arazi H, Eghbali E. Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature. Front Nut. 2021;8:660150.

Beet greens: Perhaps one of the simplest methods, you can sauté beet greens like spinach or swiss chard. They can be used in any recipe where a sturdy green is called for and the stalks are also edible. Pair with a source of Vitamin C to help with iron absorption - think foods like citrus, strawberries, or peppers. 

Are There Any Risks or Side Effects?

It’s important to note that beets are moderately high in oxalates, particularly beetroot juice. ^[10] Seiner R, Seidler A, Voss S, Hesse A. The oxalate content of fruit and vegetable juices, nectars and drinks. Journal of Food Composition and Analysis. 2016;45:108-112. Oxalates are a part of many plant based foods and can contribute to kidney stone growth. ^[11] Mitchell T, Kumar P, Reddy T, et al. Dietary oxalate and kidney stone formation. Am J Physiol Renal Physiol. 2018;316(3):F409–F413. Most people don’t need to worry about their oxalate intake, but people with kidney disease should talk to their doctor about potential limitations. ^[12] Salgado N, Silva MA, Figueira ME, Costa HS, Albuquerque TG. Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications. Foods. 2023;12(17):3201. Beet allergies are rare but possible, and some people may experience the beeturia mentioned earlier. Beets are a moderate carbohydrate food and are low on the glycemic index which should prevent large swings in blood sugar.

Conclusion

Beets are nutrient dense and a fantastic addition to any diet. They can be prepared in a variety of ways and may offer improvements in health for people with chronic disease and athletes. Get creative and see how many different varieties of beets you can eat this week!