Beets are a sweet root vegetable full of important vitamins and minerals.

Beets help with detoxing, lowering blood pressure, and improving heart health They can increase energy levels and stamina as well as boost brain functions.

The root and the green tops are full of healthy nutrients. Eat beets hot or cold, in salads or in soups to get the full benefit of their natural nutrients.

Here are 15 health benefits associated with beets according to science.

1. Beets are a source of valuable nutrients and fiber

Beetroot contains vitamins A,C,and B group. They are a good source of calcium, iron magnesium, potassium, manganese and fibre. The main health benefit of beets comes from the pigment betalain that gives them the deep rich colour. Beets are a unique source of phytonutrients called betalains Betalains have powerful anti-oxidants and inflammatory properties.⁽²⁾ Beets are also a source of beneficial flavonoids called anthocyanins. They are low in calories and contain no cholesterol but have a high sugar content. ⁽³⁾

Eat beets and improve your overall health and diet.

2. Beet greens are edible

Beet greens, the leafy part of the vegetable are the healthiest part of the plant. They contain the vitamins and minerals found in the root as well as, fibre, vitamin B6, and have significant amounts of vitamin A and C, calcium and iron. The beet greens have more iron than spinach. Beet greens and beets keep your body fueled, they increase your efficiency and let your body make the best of the food you eat. 

The leaves of the beetroot contain all the minerals and vitamins of the root and are very healthy to eat.

3. Beets can lower blood pressure

The inorganic nitrate content of beets is converted to nitric oxide which helps improve blood flow. This is beneficial on the cardiovascular system and helps reduce blood pressure and improve blood flow. Participants in a study found that within 6 hours blood pressure levels were significantly lower.⁽⁴⁾ Drinking beet juice may help reduce blood pressure in a matter of hours. One study found that drinking a glass of beet juice lowered systolic blood pressure by an average of 4 – 5 points. The benefit comes from natural nitrates converted to nitric oxide in your body. Nitric oxide dilates blood vessels, Improves flow of blood and lowers blood pressure.

Natural nitrates in beets improve blood flow and lower blood pressure.

4. Beets fight inflammation

Beets can help fight inflammation. They are a source of betaine which protects cells from environmental stress. Eating beets regularly has a powerful effect due to their anti-inflammatory properties. Choline is a very important versatile nutrient of beetroot. It maintains the structure of cellular membranes, assists with the absorption of fat and reduces chronic inflammation. You can boost the anti-inflammatory potential of beets by preparing beet juices as a healthy way of taking advantage of all beets have to offer. The anti inflammatory effects of beets have been linked to cancer by helping fight tumors.

Eating beets regularly gives your body powerful anti inflammatory properties.

5. Beets boost stamina and energy levels

Beets have significant amounts of carbohydrates to provide fuel for energy and sports activities. Researchers have noticed that oxygen intake increases by up to 16% in stamina for exercise. The high nitrate content of beets is converted into energy which is safe to ingest because of its vegetable form. Researchers have said that beetroot can improve the cycling performance in healthy adults.⁽¹⁰⁾

Beets improve an athlete’s workout with the increase in oxygen to the blood and reduces blood pressure improving the physiological response to exercise. The improved oxygen delivery gives runners a performance boost. ⁽⁵⁾ Studies show nitric oxide increases the efficiency of the mitochondrial (energy powerhouse.⁽⁶⁾

Beets convert into energy and provide performance boosts for athletes.

6. Beets are good for heart health

The nutrient betaine found in beets lowers levels of homocysteine which can be harmful to blood vessels. Eating beetroot helps prevent cardiovascular diseases as the fibre in beets strip excess LDL cholesterol from the walls of the blood vessels and eliminates it from the body quickly. The presence of folate-vitamin B9 in beets has a therapeutic effect on the heart and betaine the betaine helps alleviate angina pain, shortness of breath, reduction of blood pressure and an improvement to the vascular system. ⁽⁷⁾ Antioxidants in beets prevent the deposition of bad cholesterol in the walls of the arteries and protect the heart from potential heart attacks. ⁽⁸⁾

Eating beets helps to prevent cardiovascular disease and protects the heart from potential heart attacks.

7. Beets have anti cancer properties

The cancerous cell growth in lung, skin and colon cancer can be counteracted by the pigment betacyanin is obtained from drinking beet juice. Beetroot extract is being studied for use in treating pancreatic cancer, breast and prostate cancer. Studies show that betalains are good at protecting the body against developing some cancers like lung,stomach, colon and breast cancer.⁽⁹⁾ The rich red colour of the beets comes from betacyanin, a plant pigment that some research indicates might help defend cells against harmful carcinogens. The unique fibre found in beets may be linked to a lower colon cancer risk.⁽¹⁰⁾

Betacyanin, a plant pigment found in beets can help protect the body against some cancers.

8. Beets help your body detox

Beets support detoxification of the whole body and strengthen the immune system. Beetroot extract helps to get rid of free radicals from your body’s cells. 

Studies have shown that beetroot is one of the most potent antioxidant drinks of all the vegetable and fruit juices. The betalin pigments in beets assist the phase two detoxification process. Broken down toxins are bound to other molecules so they can be excreted from your body. This helps purify your blood and your liver.

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are two best studied betalains and both have been shown to provide antioxidant, anti-inflammatory and detoxification support.

Beets can help detoxify the whole body and strengthen the immune system.

9. Beets are good for liver health

The betaines contained in beet juice stimulate the function of the liver. Extracts of beetroot help prevent fat accumulating in the liver. This reduces oxidative stress levels.Beet juice is a very effective way to help your liver to get rid of damaging toxins. The methionine and glycine betaine help keep fatty acid from building up in the liver.⁽¹¹⁾ The betaine in beets energises the functions of the liver cells and helps to protect the liver bile ducts. ⁽¹²⁾

Beet juice is an effective way to help your liver get rid of damaging toxins.

10. Beets can reduce the risks of birth defects

Beets are very good for pregnant women as they are a rich source of vitamin B folate. This vitamin helps in the development of the infant’s spinal column. A deficiency of folate could lead to a variety of conditions called neural tube defects. The vitamin B folate lowers the dangers of birth defects in babies.

The vitamin B folate in beets is very good for pregnant women as the vitamin B helps in the development of the infant’s spinal column

11. Beets reduce the risk of strokes

A deficiency of potassium in the body increases the risk of strokes and so the beetroot that is rich in potassium is recommended to improve heart health. Potassium relaxes the blood vessels and reduces blood pressure throughout the body. Blood clots are less likely to form when blood pressure is reduced and vessels and arteries are no longer contracted.

Beetroot, rich in potassium, improves heart health and reduces the risk of blood clots.

12. Beets supports mental health

Beets are a good source of folate, also known as B-9 it is important for good brain health. Folate works with B12 to help iron function in your body and produce red blood cells. The nitric oxide produced from beets helps increase blood flow throughout your body. This improves blood flow to the frontal lobes of the brain.⁽⁵⁾ Blood flow to the brain decreases with age and this can lead to a decline in cognition. Drinking beet juice can improve oxygenation to the brain slowing down the process of dementia ⁽⁶⁾ Beets have high levels of tryptophan that keeps you relaxed and calm. They also contain betalain used in anti-depressants.⁽¹³⁾

Beet juice can improve oxygenation to the brain slowing down the process of dementia.

13. Beets will strengthen the immune system

Beets are high in immune boosting vitamin C, fibre and essential minerals like potassium that is essential for the health of nerves and muscle function.Beet greens may help boost bone strength and strengthen your immune system by stimulating the production of antibodies and white blood cells. 

Beets provide the immune boosting vitamin C with fibre and essential minerals that stimulate the production of antibodies.

14. Beets can act as an aphrodisiac

Beets contain significant levels of the mineral boron which is directly related to the production of human sex hormones.⁽¹⁴⁾ This leads to a boost in libido, increased fertility, sperm mobility, and a reduction of frigidity in the bedroom.

The boron in beets boost libido and the production of human sex hormones.

15. Beets have anti-aging properties too

Beets can help prevent age related cataracts and reduce macular degeneration with its vitamin A, a powerful antioxidant substance that can defend the eye against free radicals. They can help prevent kidney damage as they get rid of free radicals that can cause kidney disease. Many studies indicate that eating more plant foods like beetroot decreases the risk of obesity, diabetes and heart disease. It promotes a healthy complexion and hair. The unique pigment antioxidants in this root can lower cholesterol levels within the body and have anti ageing effects.

Beets are a unique plant food that have a powerful impact on the body in many different areas leading to a healthier life.

Different ways to prepare beets:

Juice your beets, blend with fresh orange, mint, pineapple and ginger. Blend and strain.

Grate beets and add to a coleslaw or salad.

Top toast with goat’s cheese and sliced beets.

Slice pickled beets and add to a salad.

Raw beets sliced and served with lemon and a sprinkle of chilli pepper.

Jen is a former Fortune 500 product manager and now even busier work at home mom of four. She has a keen eye for what makes a product tick from her more than 20 years of industry experience. She has a battery of tests she uses to test products against one another. In her little free time she loves yoga, hiking and travelling (she has been to 85 countries so far). She is also an aspiring cook who recently graduated from Le Cordon Bleu Paris, and specializes in contemporary cuisine and breadmaking.https://www.jenreviews.com/