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Beets, those vibrant root vegetables originating from the Middle East, are gaining popularity for their myriad health benefits, supported by dietitians and health care professionals. From blood pressure regulation to potential cognitive enhancement, discover the five ways beets can boost your health.

Health Benefits of Beets

Beets are a powerhouse of antioxidants, particularly betalains, which not only give them their characteristic red hue but also exhibit exceptional free radical-fighting properties. Research suggests that betalains, such as betanin, found abundantly in beets, may help prevent DNA damage, lower LDL cholesterol levels, and reduce oxidative stress associated with various diseases.

Additionally, beets boast high levels of polyphenols, phenolic compounds, vitamin C, and vitamin E, further contributing to their antioxidant prowess and potential health benefits, according to Forbes Health.

The Five Ways Beets Bolster Your Health

1. Blood Pressure Regulation

In a recent small-scale randomized crossover investigation, researchers noted a significant decrease in both systolic and diastolic blood pressure among hypertensive individuals who consumed beets, whether in cooked or juice form.

According to Meghan Pendleton, a registered dietitian in Detroit, the abundant nitrate content in beets may underlie their blood pressure-lowering properties. Once ingested, these nitrates convert into nitric oxide, a vital factor in blood pressure regulation and clot prevention. This mechanism potentially aids in reducing blood pressure, mitigating arterial stiffness associated with heart disease development, and managing blood clotting.

2. Gut Health Promotion

Beets offer a substantial amount of dietary fiber, crucial for maintaining digestive health and regular bowel movements, according to Arsenault. Furthermore, specific compounds in red beets may contribute to fostering a balanced gut microbiome, the collection of microorganisms residing in the gastrointestinal tract.

A recent preliminary study involving 18 healthy individuals examined the impact of beet juice consumption on gut microbiota. The findings revealed an increase in Akkermansia muciniphila bacteria and a decrease in Bacteroides fragilis bacteria among participants.

While the study did not establish a variation in gut microbiota diversity linked to beet juice intake, the augmented presence of A. muciniphila, associated with conditions like obesity and diabetes, hints at potential benefits. Conversely, the reduction of B. fragilis, known for causing inflammatory diarrhea, suggests further advantages.

3. Enhanced Athletic Performance

According to Chrissy Arsenault, a registered dietitian nutritionist in Denver, the nitrates present in beets have the potential to enhance oxygen utilization in the body, thereby potentially improving exercise performance.

A small-scale study involving male team-sport players, investigating the impact of dietary nitrate supplementation on running speed and high-intensity intermittent running performance, revealed that participants who consumed nitrate-rich beet juice demonstrated notably superior performance compared to those who consumed nitrate-depleted beet juice.

4. Cognitive Function Improvement

Emily Maus,a registered dietitian nutritionist specializing in women's health and hormones in Idaho Falls, Idaho, suggests that research indicates beets might enhance cognitive function.

A small randomized, double-blind, placebo-controlled study noted that participants who drank beet juice rather than a placebo showed quicker response times and improved brain function when performing tasks assessing brain function. The study attributed this effect to the abundant nitrates in beets, which can enhance blood flow to the brain.

5. Eye Health Maintenance

Trista Best, a registered dietitian nutritionist from Georgia, highlights the significant role beets may have in maintaining eye health, emphasizing their content of lutein and zeaxanthin, two essential carotenoid phytonutrients vital for vision, particularly when consumed raw.

"These nutrients play vital roles in vision and eye health and are most readily available when beets are consumed raw," Best noted.

Various factors, such as cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy, contribute to progressive vision loss, often due to oxidative stress and inflammation. Research shows that lutein and zeaxanthin can counter age-related macular degeneration by neutralizing harmful free radicals.

While research specifically addressing the impact of beets on eye health is limited, their rich lutein and zeaxanthin levels suggest a potential protective effect against vision loss.

Risks and Side Effects

While generally safe for consumption, beets may cause side effects such as beeturia-a harmless discoloration of urine and stool-and may exacerbate kidney stone formation in individuals susceptible to oxalate-related kidney stones.

Incorporating beets into your diet can offer a multitude of health benefits, but it's essential to be mindful of potential risks and consume them in moderation, especially if you have underlying health concerns.