Vibrant, earthy, and packed with nutrients, beets (or beetroot) are far more than just a colorful addition to your salad. Backed by growing scientific research, this humble root vegetable offers powerful benefits for your heart, brain, athletic performance, and more.
Here’s what experts say—and how to get the most from every bite.
🌟 Top 5 Science-Backed Benefits of Beets
1. Lowers Blood Pressure Naturally
Beets are one of the richest dietary sources of dietary nitrates, which your body converts into nitric oxide—a compound that relaxes and widens blood vessels.
Evidence: A 2023 meta-analysis in Hypertension found that drinking 250ml (about 1 cup) of beet juice daily reduced systolic blood pressure by 4–10 mmHg within hours.
Best for: Those with prehypertension or looking to support cardiovascular health.
2. Enhances Exercise Performance & Stamina
Nitric oxide also improves oxygen delivery to muscles, delaying fatigue.
Evidence: Studies show athletes who consume beet juice before exercise can extend time to exhaustion by up to 15% and improve efficiency.
Tip: Drink beet juice 2–3 hours before a workout for peak effect.
3. Supports Brain Health & Cognitive Function
see next page
ADVERTISEMENT
