by Beets are rich in antioxidants, especially betalains, which give the beets their red color. Research suggests that betanin, the main betalain found in beets, destroys free radicals (unstable atoms that can damage cells) twice as effectively as other antioxidants. This increased antioxidant activity may be due to its unique chemical structure. What’s more, betalains may prevent DNA damage and lower LDL cholesterol (bad cholesterol).
Meanwhile, other antioxidants found in beets may help reduce oxidative stress and damage associated with various diseases, including cancer, neurodegeneration and diabetes. Current research does not confirm whether beets are effective in reducing the risk of these health conditions, but they may be a beneficial part of a diet aimed at health and longevity.
In addition to their high betanin content, beets are rich in polyphenols and phenolic compounds, another type of antioxidant. They also contain smaller amounts of vitamin C and vitamin E, which are also antioxidants.
“Beets have several components that make them a potential superfood for some,” says Emily Maus, a registered dietitian nutritionist specializing in women’s health and hormones in Idaho Falls, Idaho. “Benefits of eating beets include improved blood pressure, reduced risk of diseases such as cancer and heart disease, and improved cognitive function.”
May lower Blood Pressure
In a small randomized crossover study, researchers found that eating beets in cooked form and juice significantly reduced systolic and diastolic blood pressure among participants with hypertension (high blood pressure).
The high nitrate content in beets may explain their blood pressure-lowering effects, says Meghan Pendleton, a registered dietitian based in Detroit. Nitrates in beets are ultimately converted to nitric oxide, which plays a key role in regulating blood pressure and blood clot formation, she explains. Eating high-nitrate foods can help lower blood pressure, reduce arterial stiffness (related to the development of heart disease) and control blood clotting, she says.
May Enhance Athletic Performance
Nitrates in beets can also improve the body’s use of oxygen, which can lead to better exercise performance, says Chrissy Arsenault, a registered dietitian nutritionist in Denver.
One small study of male team sports players that assessed the effects of dietary nitrate supplementation on running speed and high-intensity running performance found that participants who consumed nitrate-rich beet juice performed significantly better than those who who consumed nitrate-depleted beetroot juice.
It May Improve Gut Health
Beets are a good source of dietary fiber, which promotes digestive health and regular bowel movements, says Arsenault. In addition, red beets specifically contain other compounds that may promote a healthy gut microbiome (the community of microorganisms that inhabit the human gastrointestinal tract).
A recent small pilot study of 18 healthy participants that analyzed the effects of consuming beetroot juice on the gut microbiota reported an increase in Akkermansia muciniphila bacteria and reduction of Bacteroides fragilis bacteria. However, the study did not confirm a difference in gut microbiota diversity based on beetroot juice consumption.
Low levels of A. muciniphila associated with many diseases, including obesity and diabetes, so increasing the abundance of these bacteria may help reduce the risk of these health conditions. Meanwhile, B. fragilis It is a bacteria that can cause inflammatory diarrhea, so reducing its abundance may also be beneficial.
Although more data are needed to explain how beetroot juice affects gut health, early research suggests that consuming beetroot juice may have a positive effect on gut microbiota.
It May Improve Eye Health
Beets may also play an important role in eye health, says Trista Best, a registered dietitian nutritionist based in Georgia. Beets contain lutein and zeaxanthin, two carotenoid phytonutrients (natural chemicals or compounds found in plants) she explains. “These nutrients play critical roles in vision and eye health and are readily available when beets are eaten raw,” she says.
There are several causes of progressive and irreversible vision loss, including cataracts, age-related macular degeneration, glaucoma and diabetic retinopathy. Oxidative stress and inflammation are often the result of these disorders. Research shows that lutein and zeaxanthin can help protect against age-related macular degeneration specifically by neutralizing harmful molecules called free radicals.
Although there is little research on the contribution of beets to eye health, their high content of lutein and zeaxanthin may protect against vision loss.
It May Improve Cognitive Function
Research also suggests that beets may help improve cognitive function, says Maus.
A small randomized, double-blind, placebo-controlled study noted that when participants performed tasks designed to test brain function, those who consumed beet juice instead of a placebo showed faster response times and improved brain function. The authors of the study attributed this effect to the high amount of nitrates found in beets, which can promote blood flow in the brain.
