The Healthy Benefits

Beets are unique because they are one of the few plants rich in nitrates and betalains (the pigments that give them their deep red color).1

 

• Lowers Blood Pressure: The nitrates in beets convert into nitric oxide in your body.3 This helps relax and dilate your blood vessels, which can significantly lower blood pressure.

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• Athletic Performance: Nitric oxide also improves how your muscles use oxygen.5 Many athletes drink beet juice before a workout to increase endurance and stamina.

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• Anti-Inflammatory: Betalains are powerful antioxidants that fight inflammation.7 They have been linked to reduced joint pain and a lower risk of chronic diseases like heart disease.

   

• Digestive Health: One cup of beets contains nearly 4 grams of fiber, which supports gut health, keeps you regular, and feeds the "good" bacteria in your microbiome.

   

• Brain Power: By improving blood flow to the brain (specifically the frontal lobe), beets may help improve reaction time and cognitive function as we age.

   

The "Unhealthy" or Side Effects

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While not "toxic," beets can cause some surprising and occasionally problematic reactions.

 

• Beeturia (Pink/Red Urine): This is the most common side effect. About 10–15% of people find that their urine or stool turns pink or red after eating beets. It’s harmless, but it can be a real shock if you aren't expecting it!

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• Kidney Stones: Beets are very high in oxalates. If you are prone to calcium oxalate kidney stones, eating too many beets can increase your risk of developing them.

   

• Low Blood Pressure (Hypotension): Because beets are so good at lowering blood pressure, they can actually lower it too much for people who already have low blood pressure or those taking BP medication.

   

• Digestive Upset: For some, the high fiber and certain sugars (FODMAPs) in beets can cause bloating, gas, or stomach cramps, especially if consumed raw or in large amounts.

   

• Gout: Beets contain purines, which can increase uric acid levels.16 If you have a history of gout, eating large quantities might trigger a flare-up.

   

Nutritional Snapshot (per 100g)

NutrientAmount

Calories43 kcal

Fiber2.8g

Folate (B9)27% of Daily Value

Manganese14% of Daily Value

Potassium11% of Daily Value

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PEART HEALTH Tip: If you want the benefits without the "beeturia" or the earthy taste, try golden beets. They have a milder flavor and won't turn your bathroom breaks into a light show.