The Beet Boost: What Eating Beets Does to Your Body, According to Doctors
How it works: Nitric oxide improves how efficiently muscles use oxygen.
What research shows: Cyclists who consumed beet juice before a time trial rode nearly 3% faster while using less oxygen. Similar benefits have been observed in runners, swimmers, and older adults.
Tip: Consume beets 2–3 hours before exercise for best results.
3. Supports Brain Health
How it works: Increased nitric oxide boosts blood flow to the frontal lobe, which plays a role in memory and decision-making.
What research shows: Older adults who drank beet juice displayed brain activity patterns more similar to younger adults during cognitive tasks.
Helpful for: Aging adults and students facing heavy mental demands.
4. Fights Inflammation and Oxidative Stress
How it works: Betalains—the pigments responsible for beets’ deep red color—act as powerful antioxidants.
What research shows: Betalains may reduce markers of chronic inflammation linked to conditions such as heart disease, arthritis, and cancer.
Note: Raw, roasted, or juiced beets retain the most betalains; heavy cooking reduces them.
5. Improves Digestion and Gut Health
How it works: One cup of beets provides about 3.4 grams of fiber, which feeds beneficial gut bacteria.
Why it matters: A healthy gut supports immunity, mood, and metabolism.
Bonus: Fiber helps stabilize blood sugar and promotes fullness.
