5 Health Benefits of Beets

Medically reviewed by Elizabeth Barnes, RDN

Also called beetroot and scientifically known as Beta vulgaris, beets are root vegetables from the Middle East but are eaten worldwide. These vibrant vegetables also have health benefits like blood pressure improvement and antioxidant properties. Read on to learn more.

1) Improve Blood Pressure

Beets are rich in nitrates, which the body converts to nitric oxide. Nitric oxide is a compound that relaxes and dilates blood vessels, turning them into superhighways for nutrient- and oxygen-rich blood. That means better circulation and possibly lower blood pressure.

One review found that, for individuals with hypertension, nitrates in beetroot juice lowered systolic blood pressure—the top number of a blood pressure reading that refers to artery pressure during heartbeats.

2) May Reduce Heart Disease Risk

Beets don't just have a potentially positive impact on your blood pressure. They are also rich in a plant-based amino acid called betaine.

Betaine helps lower blood levels of homocysteine, a chemical your body uses to produce proteins. In high levels, homocysteine increases your risk for heart disease.

3) May Improve Stamina

Beets can potentially improve your exercise performance. Research has suggested that nitrates boost endurance performance, and one review found that nitrate supplementation was helpful for increased:

• Distance traveled

• Power output

• Time to exhaustion
  

4) Help With Liver Detoxification

Your liver does the heavy work of cleaning your blood and "detoxing" your body. You can lighten its load with servings of beets.

Research has shown that betaine has a liver-protecting effect in people with nonalcoholic fatty liver disease. A comprehensive review also found evidence of betaine's ability to protect against liver-related and other diseases, among many other benefits.

5) Have Antioxidant and Anti-Inflammatory Properties

Beets are also rich in betalains. Betalains are a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer.

Nutrition of Beets

One cup of raw beets contains:

• Calories: 58

• Fat: <1 gram (g)

• Sodium: 78 milligrams (mg)

• Carbohydrates: 13g

• Fiber: 3.81g

• Protein: 2.19g
  

Risks of Beets

While it may seem like a good idea to have beets daily because of their benefits, you may need to exercise caution when eating them. Eating beets or drinking beet juice may lead to kidney stones, a potential food allergy, or stool or urine color changes.

1) Kidney Stone Development

Beets contain oxalate, a plant-based compound. Consuming foods or drinks with high oxalate content may lead to kidney problems, such as the formation of kidney stones.

2) Potential Food Allergy

A beet allergy is not considered one of the common food allergens. However, eating or drinking it in juice form could result in an allergic reaction, as any food can cause an allergic reaction.

3) Stool and Urine Color Changes

Eating beets may turn your stool red or your urine pink and red. Red stool or urine from beets is a benign condition. However, if your stool or urine is red and you haven't eaten beets, see a healthcare provider immediately. Red stool or urine could be signs of health conditions like anal fissures, renal failure, or urinary tract infections (UTIs).

Tips for Consuming Beets

You can enjoy beats in different ways, like:

• Adding them to salads or coleslaw

• Baking, boiling, or roasting them

• Consuming raw beets

• Drinking beet juice

• Making them into chips

• Pickling them

• Using them with yogurt or garlic for dips
  

A Quick Review

Beets are a root vegetable with potential benefits like heart disease risk reduction, endurance improvement, and antioxidants. These vegetables also contain nutrients like fiber and protein.

There are risks of consuming beets, such as potential food allergy, kidney stone formation, or color changes in your urine or stool. If you can enjoy beets, try them baked or boiled, as chips, or in a dip with yogurt or garlic.

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Read the original article on Health.