Beets are rich in antioxidants, especially betalains, which give 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. Moreover, betalains can 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 such as cancer, neurodegeneration, and diabetes. Current research does not confirm whether beets are effective in reducing the risk of these health problems, but they may be a beneficial part of a diet aimed at health and longevity.
In addition to its high betanin content, beets are also rich in polyphenols and phenolic compounds, another type of antioxidant. They also contain smaller amounts of antioxidants vitamin C and vitamin E.
“Beets have several components that make them what some might consider a superfood,” says Emily Maus, a registered dietitian nutritionist in Idaho Falls, Idaho, who specializes in women’s health and hormones. “The benefits of consuming beets include increased blood pressure, reduced risk of diseases such as cancer and heart disease, and improved cognitive functions.”
May Lower Blood Pressure
In a small, randomized, crossover study, researchers found that consuming beets cooked and in juice form significantly lowered systolic and diastolic blood pressure among participants with hypertension (high blood pressure).
Detroit-based registered dietitian Meghan Pendleton says the high nitrate content in beets may explain their blood pressure-lowering effects. The nitrates in beets eventually turn into nitric oxide, which plays an important role in regulating blood pressure and blood clot formation, he explains. He adds that consuming high-nitrate foods can help lower blood pressure, reduce arterial stiffness (which is associated with the development of heart disease) and control blood clotting.
May Improve Athletic Performance
Nitrates in beets may also increase oxygen use in the body, which may lead to better exercise performance, says Chrissy Arsenault, a registered dietitian nutritionist in Denver.
A small study of male team sport players evaluating the effects of dietary nitrate supplementation on running speed and high-intensity interval running performance found that participants consuming nitrate-rich beet juice performed significantly better than those consuming nitrate-depleted beet juice.
May Improve Gut Health
Arsenault says beets are a good source of dietary fiber, which supports digestive health and regular bowel movements. Additionally, there are other compounds in red beets that may specifically support a healthy gut microbiome (the community of microorganisms that live in the human gastrointestinal tract).
A recent small pilot study with 18 healthy participants analyzing the effects of beet juice on the gut microbiota reported an association with increased beet consumption. Akkermansia muciniphila reducing bacteria and Bacteroides fragilis bacteria. However, the study did not confirm a difference in the diversity of the gut microbiota due to beet juice consumption.
low levels A. muciniphila is associated with many diseases, including obesity and diabetes; Therefore, an increase in the abundance of this bacteria may help reduce the risk of such health problems. Meanwhile, B. fragilis It is a bacteria that can cause inflammatory diarrhea, so reducing its amount may also be beneficial.
While more data is needed to explain how beet juice affects gut health, early research suggests that consuming beets in juice form may have a positive effect on the gut microbiota.
May Improve Eye Health
Beets may also play an important role in eye health, says Trista Best, a registered dietitian nutritionist in Georgia. He explains that beets contain lutein and zeaxanthin, two carotenoid phytonutrients (natural chemicals or compounds found in plants). “These nutrients play a vital role in vision and eye health and are most easily obtained when beets are consumed raw,” he adds.
There are several causes of progressive and irreversible vision loss, including cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy. These disorders are often caused by oxidative stress and inflammation. Research shows that lutein and zeaxanthin may help protect against age-related macular degeneration by neutralizing harmful molecules, specifically called free radicals.
Although there is little research on beetroot’s contribution to eye health, its high lutein and zeaxanthin content may protect against vision loss.
May Improve Cognitive Function
Research also suggests that beets may help improve cognitive function, says Maus.
A small, randomized, double-blind, placebo-controlled study observed that when participants performed tasks designed to test brain function, those consuming beet juice exhibited faster reaction times and improved brain function compared to a placebo. The study authors attributed this effect to the high amounts of nitrates found in beets, which can increase blood flow to the brain.