According to Healthline, beets are well-researched for their ability to lower high blood pressure, a major risk factor for heart disease.
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Indeed, some studies show that beet juice can significantly lower both systolic and diastolic blood pressure. This blood pressure-lowering effect is likely due to the high concentration of nitrates in this root vegetable.
In your body, dietary nitrates are converted into nitric oxide – a molecule that dilates blood vessels and lowers blood pressure.
Beets are also an excellent source of folate. While studies yield conflicting results, some have shown that increasing folate intake can significantly reduce blood pressure.
Other studies suggest that dietary nitrates, such as those found in beets, can improve athletic performance.
Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for energy production in cells.
According to one review, beet juice can increase endurance by improving cardiovascular function and athlete performance.
Importantly, beets can also improve digestive health. One cup of beets contains 3.4 grams of fiber, making beets a good source of fiber.
Fiber bypasses digestion and enters the large intestine, where it feeds good gut bacteria and increases stool volume.
This can improve digestive health, support regular bowel movements, and prevent digestive disorders such as constipation.
Additionally, fiber is associated with a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes.
Unexpected properties
You may not have heard that beets can also support brain health. Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders such as dementia.
The nitrates in beets can improve brain function by promoting vasodilation, thereby increasing blood flow to the brain.
Beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision-making and working memory.
Additionally, an older study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster for those who consumed 250 ml of beet juice daily for 2 weeks compared to a control group.
However, more research is needed to determine whether beets can be used to improve brain function and reduce the risk of dementia among the general population.
Perhaps unexpectedly, beets may also have anti-cancer properties. Beets contain several compounds with anti-cancer properties, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid.
While more research is needed, test-tube studies have shown that beet extract can slow the division and growth of cancer cells.
Several other studies have found that higher levels of betaine in the blood may be associated with a lower risk of cancer development.
However, it is important to note that most studies on this topic have used isolated compounds rather than whole beets. Therefore, more research is needed on the consumption of beets as part of a complete diet and cancer risk.
Side effects of eating beets
While beets offer various nutritional and health benefits, people with certain individual factors should avoid or reduce their consumption, according to VeryWell Health.
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- If you are not used to eating beets, you may be surprised to find that they turn your urine and stool pink or red the next day.
- People at higher risk of kidney stone formation may also want to limit their beet consumption. When oxalic acid (a plant-derived compound) is present in high amounts, it can bind to minerals such as calcium, potentially leading to kidney stone formation in individuals who are more susceptible to kidney stones or have a history of them.
