You’ve probably seen the hype: “Beets are a superfood!” While marketing loves the term, beets genuinely earn the praise. Rich in antioxidants, nitrates, fiber, and folate, they can benefit your heart, brain, digestion, and even exercise performance.
What Happens When You Eat Beets
Let’s separate the science-backed benefits from the exaggeration. Here’s what research actually says about this vibrant root vegetable.
7 Science-Backed Benefits of Beets
1. May Help Lower Blood Pressure
- How it works: Beets are loaded with nitrates, which your body converts to nitric oxide, relaxing blood vessels.
- Evidence: A 2013 study found that 250 ml (about 8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within a few hours.
- Best for: People with slightly elevated or high blood pressure—as a complement to, not a replacement for, medication.
2. Can Boost Exercise Performance
