You’ve probably heard the buzz: “Beets are a superfood!” While that label gets tossed around a lot, beets really do deserve the hype. Packed with antioxidants, nitrates, fiber, and folate, they offer real benefits for your heart, brain, and even exercise performance.
The Beet Upgrade: What Really Happens When You Eat Beets
Let’s cut through the marketing and look at what science actually says about beets—and what’s just hype.
7 Evidence-Based Benefits of Beets
1. Can Help Lower Blood Pressure
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- How: Beets are high in nitrates, which your body converts into nitric oxide to relax blood vessels.
- Evidence: A 2013 study found that 250 ml (8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3–6 hours.
Best for: People with high or slightly elevated blood pressure (as a complement to, not a replacement for, medication).
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2. May Boost Athletic Performance
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- How: Nitric oxide improves muscle oxygen efficiency.
- Evidence: Cyclists who drank beet juice before a time trial rode 2.8% faster and used less oxygen. Similar results are seen in runners, swimmers, and older adults.
- Tip: Consume beets 2–3 hours before exercise for best results.
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3. Supports Brain Health
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- How: Nitric oxide increases blood flow to the frontal lobe, improving memory and decision-making.
- Evidence: Older adults drinking beet juice showed brain activity patterns closer to younger adults during cognitive tests.
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4. Reduces Inflammation & Oxidative Stress
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- How: Betalains, the pigments that give beets their red color, act as antioxidants.
- Evidence: Betalains may lower chronic inflammation markers linked to arthritis, heart disease, and some cancers.
- Tip: Raw, roasted, or juiced beets retain the most betalains—overcooking can reduce them.
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5. Improves Digestion & Gut Health
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- How: One cup of beets contains 3.4 g of fiber, which feeds beneficial gut bacteria.
- Evidence: A healthy microbiome supports immunity, metabolism, and even mood.
- Bonus: Fiber also helps regulate blood sugar and promotes fullness.
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6. Supports Natural Detoxification
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- How: Betalains help liver enzymes process and remove toxins.
- Evidence: Animal studies show improved liver function; human research is still limited.
- Reality check: Beets support your body naturally—no fancy “cleanse” needed.
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7. Provides Key Nutrients
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- Folate (B9): 37% of daily value
- Manganese: 22%
- Potassium: 11%
- Iron: 6%
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