Beetroot Health Benefits Explained: Nutrition, Heart Health, Blood Pressure & More

Written by Jaclyn Weiner, RD, RDN, MEd, MS

Medically reviewed by Lindsay Ewan MD, MPH

Last reviewed October 26, 2026

Beetroot (also called beets in the U.S.) is a deep red root vegetable that has drawn plenty of attention in nutrition research. It provides fiber, folate, potassium, and plant pigments called betalains, according to USDA FoodData Central. It is also a natural source of dietary nitrate, which the body can convert into nitric oxide, a molecule that helps blood vessels relax.

Beetroot is not a magic “superfood,” and the research is more nuanced than most headlines suggest. The best evidence involves blood pressure, blood vessel function, and exercise performance. Many other popular claims are far less established, and beetroot is not a treatment or cure for any disease.

This guide explains what beetroot contains, what studies show about its potential benefits, how whole beetroot compares with beetroot juice, and simple ways to eat it. You will also find side effects, who should be cautious, and a fact check of common claims. The information is general and does not replace advice from your healthcare team.

What Nutrients Are Found in Beetroot?

Beetroot is a low-calorie vegetable with a useful mix of nutrients. According to USDA FoodData Central, raw beets provide dietary fiber, folate, and potassium, along with smaller amounts of vitamin C and natural carbohydrates. Exact values vary by variety, size, and preparation.

Beetroot also contains dietary nitrate and betalains, plus other plant compounds such as polyphenols. For a broader look at how vegetables fit into everyday eating, see our guides to healthy foods and nutrient-dense foods.

Dietary Nitrate

Nitrate is the compound that gives beetroot much of its scientific appeal. After you eat beetroot, nitrate is converted to nitrite in the body, and nitrite can then contribute to the production of nitric oxide. Researchers describe this as the nitrate-nitrite-nitric oxide pathway.

Nitric oxide is a key vasodilator: it helps regulate blood vessel dilation, supports blood flow, and plays a role in vascular function, as a systematic review of randomized trials explains. This pathway is the scientific foundation for the blood pressure and exercise research discussed below. Leafy greens such as spinach and arugula also contain nitrate. See our article on leafy green vegetables.

Betalains and Other Plant Compounds

Betalains are the pigments responsible for beetroot’s red-purple color, and they have antioxidant activity in laboratory studies. Antioxidant activity does not automatically translate into preventing or treating disease in people. To learn more about the concept, read our guide on what antioxidants are and our list of antioxidant-rich foods.

Beetroot Health Benefits: What Does the Evidence Show?

The benefits below are listed roughly in order of how strong the evidence is. Most trials use beetroot juice or nitrate-standardized products, not everyday servings of whole beetroot, so results may not apply exactly to what you eat.

1. Beetroot May Help Support Healthy Blood Pressure

This is the best-supported area. Beetroot is naturally rich in nitrate, nitrate can contribute to nitric oxide production, and nitric oxide helps blood vessels relax and widen. In some people, that may contribute to lower blood pressure, and a systematic review and meta-analysis in Advances in Nutrition reported blood-pressure-lowering effects of beetroot juice.

A 2024 meta-analysis by Grönroos and colleagues pooled 11 trials in adults with hypertension. It found a significant reduction in clinic systolic blood pressure of about 5 mmHg. It did not find a significant effect on diastolic pressure or 24-hour ambulatory blood pressure, and the certainty of the evidence was considered low.

So it is more accurate to say beetroot may help support healthy blood pressure than to say it lowers blood pressure. You can read more about blood pressure in our guides to high blood pressure and how to lower blood pressure.

How Much Evidence Is There?

Multiple randomized trials have studied beetroot juice. Results generally point toward a modest effect on systolic blood pressure, but they vary by dose, duration, population, and preparation. A 2022 meta-analysis of beetroot juice nitrate in people with hypertension also examined clinic and 24-hour readings.

Beetroot should never replace prescribed blood pressure medication.

2. Beetroot May Support Heart and Blood Vessel Health

The nitric oxide pathway also relates to the health of the inner lining of blood vessels, known as the endothelium. A systematic review and meta-analysis in the European Journal of Nutrition found that inorganic nitrate and beetroot supplementation was associated with improved endothelial function.

Improving a risk factor is not the same as proving that eating beetroot prevents heart attacks or cardiovascular disease. Beetroot may be one supportive piece of a heart-healthy pattern. See our list of heart-healthy foods and our overview of blood pressure and heart health.

3. Beetroot May Improve Exercise Performance

Beetroot juice has become popular among athletes and active people. The proposed mechanism is that nitrate leads to more nitric oxide, which may improve blood flow and muscle efficiency. Studies have looked at exercise efficiency, endurance, oxygen use, and exercise capacity, and a recent systematic review concluded that beetroot juice shows strong potential as an aid to physical performance.

Results are not universal. They depend on the type of exercise, fitness level, nitrate dose, timing, and individual response. Beetroot will not automatically make someone faster or stronger. For general activity guidance, see our article on the benefits of exercise.

4. Beetroot May Support Physical Function

Emerging research asks whether beetroot can help physical function, especially in older adults. A systematic review of dietary nitrate in older adults covering 12 randomized crossover trials found that four studies reported improved time to exhaustion. Six reported improvements in blood pressure or blood flow, while six found none.

A more recent systematic review in Nutrients concluded that beetroot juice shows promise for physical performance but that evidence for cognitive benefits remains inconclusive. Overall, the evidence on healthy aging is preliminary and not strong enough to call beetroot a healthy-aging strategy.

5. Beetroot Provides Antioxidant Plant Compounds

Betalains and polyphenols give beetroot antioxidant activity. In biology, this refers to compounds that can counter oxidative stress, a normal process that can damage cells when it gets out of balance. Colorful vegetables like beetroot add useful plant compounds to the diet.

Beetroot does not “detox” the body or remove toxins. Lab findings about antioxidants also do not automatically mean a proven clinical benefit in humans.

6. Beetroot Can Contribute to a Healthy, Fiber-Rich Diet

This is the most straightforward benefit. Whole beetroot adds fiber, plant nutrients, and variety to your vegetable intake (see USDA FoodData Central for values), and it can raise overall diet quality. Our list of high-fiber foods has other options.

Whole beetroot and beetroot juice are not the same. Whole beetroot provides fiber, while juice generally contains much less.

How Does Beetroot Affect Blood Pressure?

The process can be explained in a few simple steps:

1. Beetroot contains dietary nitrate.
2. Nitrate is converted to nitrite in the body.
3. Nitrite can contribute to nitric oxide production.
4. Nitric oxide helps blood vessels relax.
5. Better vascular relaxation may contribute to lower blood pressure.

Studies generally find a modest effect, not a natural substitute for blood pressure medicine. An earlier meta-analysis, described in the 2022 Frontiers review, reported average reductions of about 3.6 mmHg in systolic and 1.3 mmHg in diastolic pressure across a mixed group of people with and without hypertension. The 2024 hypertension-focused analysis found a larger systolic change of about 5 mmHg.

That difference shows why results should not be reduced to one universal number. Populations, doses, and study designs all matter.

Is Beetroot Juice as Healthy as Whole Beetroot?

Both can be part of a healthy diet, but they differ in practical ways.

Research often uses beetroot juice or nitrate-standardized products, while everyday diets usually include whole beetroot. Findings on juice should not be read as proof that every preparation has exactly the same effect. Nitrate content in beetroot products can also vary widely with sourcing and processing.

Easy Ways to Eat More Beetroot

Food-based ideas are a good place to start.

• Roast beetroot wedges with olive oil and herbs.
• Add sliced or grated beetroot to salads.
• Make beetroot soup.
• Blend beetroot into hummus.
• Add a small piece of cooked beetroot to a smoothie.
• Serve beetroot alongside other vegetables.

You can pair it with heart-friendly foods such as olive oil. Our guide to what makes a balanced diet shows how it all fits together.

Should You Eat Beetroot Every Day?

There is no need to treat beetroot as a mandatory daily food. A varied diet with different vegetables, fruits, whole grains, protein sources, and other nutrient-rich foods matters more. There is also no established therapeutic dose of whole beetroot for the general public.

Beetroot Side Effects and Considerations

Most people tolerate beetroot well. The effects below are common and generally not alarming.

Red or Pink Urine

Beetroot pigments can make urine look pink or red, a harmless effect called beeturia. Medical News Today notes it affects roughly 10 to 14 percent of people. If you are unsure whether the color is from beetroot or blood, check with a healthcare professional.

Red or Pink Stool

The same pigments can sometimes change stool color. Again, this is usually harmless, but see a clinician if you have other symptoms or are unsure.

Digestive Symptoms

Some people notice bloating or gas, depending on how much they eat and their individual tolerance. Start with smaller portions if you are not used to beetroot.

Kidney Stone Considerations

Beetroot contains oxalates. People who have been advised to limit dietary oxalate, such as some people who form calcium oxalate kidney stones, may need individual guidance from a healthcare professional.

When Should You Ask a Healthcare Professional About Beetroot?

Talk with a healthcare professional before making beetroot a regular part of your routine if you:

• have a medical condition that requires a specialized diet,
• have been advised to limit potassium or oxalate,
• take medicines that affect blood pressure, or
• are considering concentrated beetroot or nitrate supplements instead of normal food portions.

Food-level amounts and concentrated supplements are not equivalent. Beetroot should not replace prescribed treatment.

Beetroot Health Claims: Fact or Fiction?

Does Beetroot Detox the Body?

No strong evidence supports this idea. The liver and kidneys handle the body’s main detoxification work.

Does Beetroot Lower Blood Pressure?

Research suggests beetroot, especially nitrate-rich beetroot juice, may modestly lower systolic blood pressure in some adults, according to the 2024 meta-analysis. The certainty of that evidence was low.

Is Beetroot Good for the Heart?

It may support cardiovascular health through effects on vascular function and blood pressure. It should not be presented as a treatment for heart disease.

Is Beetroot Good for Exercise?

Research suggests possible benefits for some aspects of exercise performance and efficiency. Results are not universal.

Is Beetroot a Superfood?

Beetroot is a nutritious vegetable, but “superfood” is a marketing term, not a medical classification.

Frequently Asked Questions About Beetroot

Is Beetroot Good for You?

For most people, yes. It provides fiber, folate, potassium, nitrate, and plant pigments, and it can add variety to a balanced diet.

What Are the Main Health Benefits of Beetroot?

The best-supported benefits involve blood pressure, blood vessel function, and some measures of exercise performance. It also contributes fiber and plant compounds to the diet.

Does Beetroot Lower Blood Pressure?

It may modestly lower systolic blood pressure in some adults, mostly in trials of beetroot juice. The effect is not a replacement for medication (Grönroos 2024).

Does Beetroot Increase Nitric Oxide?

Dietary nitrate from beetroot can be converted to nitrite and then to nitric oxide in the body, as described in this systematic review. That pathway is why researchers study it.

Is Beetroot Good for Heart Health?

It may support some risk factors, such as blood pressure and endothelial function. There is no proof that it prevents heart disease.

Can Beetroot Improve Exercise Performance?

Some studies suggest it may help endurance or efficiency, but results differ by person and by the type of exercise. A recent systematic review found strong potential for physical performance but called the cognitive evidence inconclusive.

Is Beetroot Juice Better Than Eating Beetroot?

Neither is clearly better. Juice offers concentrated nitrate with less fiber, while whole beetroot provides fiber and more fullness.

Can You Eat Beetroot Every Day?

Many people can, in moderate amounts. Ask a healthcare professional first if you form kidney stones or take blood-pressure-lowering medicines.

What Are the Side Effects of Beetroot?

Common effects include pink or red urine and stool (beeturia) and occasional digestive upset. People who must limit oxalate should be cautious.

Why Does Beetroot Make Urine Red?

Betalain pigments can pass through the body unchanged in some people, coloring urine or stool. It is called beeturia and is usually harmless, according to Medical News Today.

Does Beetroot Detox Your Body?

No. There is no strong evidence for this, and your liver and kidneys already do that job.

Is Beetroot High in Sugar?

Beetroot contains natural sugars, but it is fairly low in calories and provides fiber, per USDA FoodData Central. People managing blood sugar can check portions against their meal plan.

The Bottom Line on Beetroot

Beetroot is a nutrient-rich vegetable. Its nitrate content is especially interesting from a cardiovascular and exercise standpoint, and research suggests possible benefits for systolic blood pressure and vascular function. There is also promising but preliminary evidence around physical performance.

The evidence is not strong enough to portray beetroot as a cure or a replacement for medical treatment. Whole beetroot can be part of a varied, balanced diet. It does not need to be treated as a miracle food; it is simply one nutritious vegetable that can add useful nutrients and plant compounds to an overall healthy diet.

Sources

1. Grönroos R, et al. Effect of beetroot juice on lowering blood pressure in hypertension: a systematic review and meta-analysis. Clinical Nutrition ESPEN, 2024.
2. Benjamim CJR, et al. Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients With Arterial Hypertension: A Systematic Review and Meta-Analysis. Frontiers in Nutrition, 2022.
3. The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis. Advances in Nutrition.
4. Lara J, et al. Effects of inorganic nitrate and beetroot supplementation on endothelial function: a systematic review and meta-analysis. European Journal of Nutrition, 2016.
5. The impact of inorganic nitrate consumption on endothelial function measured by flow-mediated dilatation: a systematic review of randomised controlled trials. Proceedings of the Nutrition Society, 2021.
6. Performance and Health Benefits of Dietary Nitrate Supplementation in Older Adults: A Systematic Review.
7. Beetroot Juice Supplementation as a Healthy Aging Strategy Through Improving Physical Performance and Cognitive Functions: A Systematic Review. Nutrients.
8. Medical News Today. Beeturia: Why beets can turn urine and stool red
9. U.S. Department of Agriculture. FoodData Central

Medical Disclaimer: This article is for general information and education only. It is not medical advice and does not replace care from a doctor or other qualified healthcare professional. Everyone’s health needs are different, so please talk with your healthcare provider before changing your diet or using beetroot supplements, especially if you take blood pressure medicine, have kidney problems, or have been told to limit oxalate or potassium. Never stop or change prescribed medicine without medical guidance. If you see blood in your urine or stool, or have chest pain or severe symptoms, seek medical care right away.