8 Health Benefits of Beets—Plus Ideas for How to Eat More of Them

The health benefits of beets are often overlooked, perhaps because many of us aren't sure what to do with them. There's no reason to be intimidated by this vividly colored root vegetable. Beets, also called beetroots, are worthy of your attention.

Fresh beets are delicious and jam-packed with powerful nutrients. To make things easier, you can also get those nutrients from canned beets, roasted beets, and beet juice, all excellent options for a beet-fueled health boost. We asked nutrition experts to offer some nutritious reasons and ways to make beets a regular part of your diet, plus we have some beet recipes for you to try.

Health Benefits of Beets

Among the nutrients that beets deliver are fiber, nitrates (the good kind), folate, potassium, magnesium, and vitamin C. In addition, different varieties of beets offer the anti-inflammatory compound betalain, a phytonutrient found in plants:

• Red and purple beets are high in betacyanins, which give beets their deep red color.
• Yellow and golden beets contain betaxanthins.

You can also find beet greens, the leafy top of the beet plants that are totally edible and offer loads of B vitamins. Here's what those nutrients can do for you.

Lower Blood Pressure

Beets help your heart by lowering blood pressure. "[They] contain inorganic nitrates that the body converts to nitric oxide," says dietician Jennifer Weis. "Nitric oxide helps lower blood pressure by dilating the blood vessels."

Deliver Fiber

Beets are often listed among the foods that are rich in fiber, which helps your gastrointestinal tract stay regular, control blood sugar, and lower cholesterol. One cup of beetroots has 3.8 grams of fiber, and the American Heart Association recommends a daily intake of 28 grams of fiber.

Boost Your Brain

Beets boast nitrates, but not the kind found in lunch meats. These good nitrates turn into nitric oxide when consumed, which increases blood flow to the heart and brain by widening blood vessels. This increased blood flow to the brain essentially helps keep it young and healthy. A 2017 study by Wake Forest University researchers found that, when combined with exercise, a supplement of beetroot juice "facilitates brain plasticity of somatomotor brain regions as compared with exercise and placebo alone," especially in older adults.

Boost Your Mood

"Many people think beets taste like dirt, and this is because they contain a compound called geosmin," explains nutritionist Sarah Bond. Geosmin is largely responsible for that wonderful smell you experience outside just after it rains. According to a study conducted in Japan, "Geosmin can act as an antidepressant by boosting serotonin and norepinephrine in your brain," she adds.

Maintain Healthy Kidneys and Liver

Beets have a detoxifying component called phytonutrients, which increase enzymes that help detox your liver and decrease stress on your kidneys. On the downside, beets are also rich in compounds called oxalates, which can contribute to kidney stones, so eat beets in moderation if you're prone to kidney stones.

Reduce Inflammation

If you're plagued by inflammation, consider beets as a possible solution, as this veggie has proven to help reduce inflammation thanks to its antioxidant content (specifically betalains) and other properties. In one study, researchers examined gum inflammation, headaches, and recurrent pain that interrupted participants' sleep. When those conditions improved, they concluded that beetroot is a highly effective anti-inflammatory.

Promote Bone Health

Beets contain a few important vitamins and minerals that contribute to healthy bones. "Beets have magnesium, an important mineral in bone loss prevention," says Bond. "They also contain vitamin C, which is important in collagen production and helps to maintain bones and cartilage."

Beets' anti-inflammatory characteristics can also indirectly strengthen bones. With less inflammation, our nutrients are absorbed more effectively, meaning better gut health. That translates to protecting bones (among other body parts) from the damaging effects of inflammation.

Improve Exercise Performance

Drinking beetroot juice is thought to increase the body's nitric oxide levels, which can help improve blood flow, cardiorespiratory endurance, and muscle and lung function. If you're a fan of high-intensity exercise, you'll like this study's results: Researchers found those who supplemented with beet juice had an increase in exercise tolerance and lower "rate of perceived exertion" (felt they weren't working as hard as others for the same result) than those who did not consume beet juice.

Ways to Cook and Enjoy Beets

You have tons of options for preparing and eating beets. Bond has suggestions for balancing out that unique earthy flavor of beets that, for some, is off-putting. "You can add something salty like Parmesan, something creamy like feta or goat cheese, or something acidic like lemon juice," she recommends.

"[Fresh beets] make great dippers (with hummus and guacamole) when cut into thin strips," says nutritionist Sara Peternell. She also recommends peeling and roasting them in the oven with olive oil (just like you would potatoes), and then sprinkling with fresh herbs and sea salt for a delicious snack or side dish. "Arugula, goat cheese crumbles, chopped walnuts, torn fresh mint or basil, chopped roasted beets, and a light vinaigrette is perfect for a summer salad," she adds.

Personal trainer Ashlee Inman suggests you "try finely chopping al dente-cooked beets and adding them to casseroles, tacos, and salads tossed with a healthy dressing." You can also bake or steam beets to serve alongside a meat-based main.

Weis loves to pair beets with goat cheese, balsamic vinegar, oranges, and hazelnuts for incredible flavor. And don't toss out those greens! "Beet greens can be chopped and sautéed with chopped onion and garlic, olive oil, salt, and pepper," she adds.

Beet Recipes to Try

Need more ideas? Try one of these beet-centric recipes.

Steak and Beet Salad With Radicchio

Tart red wine vinegar balances the natural, earthy sweetness of the beets, and crisp minced radicchio pairs well with the steak's tender texture. But the real kicker is the topping of roasted and salted pepitas!

German Beet and Potato Salad

Golden beets stud this healthy potato salad made with Yukon gold potatoes and bacon. The best part is the beets and potatoes roast in the oven, so you don't need to boil them.

Spiralized Sesame Beet Salad

Rather than steam beets, this recipe spiralizes them raw into a fun shape. Lime juice, ginger, and tamari infuse each bite with a delicious herbal flavor.

Avocado Grain  Bowl With Beet-Ginger Dressing

A combo of rice, lentils, and quinoa forms the base of this dish, topped with shaved fennel and creamy avocado. Its photo-worthy fuchsia dressing is made from beets, ginger, and kefir.

Pink Hummus

Punch up homemade hummus—visually and nutritionally—by adding a small, cooked red beet to the food processor along with the classic chickpeas, tahini, garlic, and lemon. If you find the pink off-putting, use golden beets instead of red.