Beets may not be the first vegetable that comes to mind when you think about healthy eating, but these deep red-purple roots are packed with naturally occurring compounds that have attracted plenty of scientific attention.
From their vibrant color to their earthy flavor, beets are surprisingly nutrient-dense. They contain dietary fiber, folate, potassium, manganese, vitamin C, and naturally occurring nitrates, along with pigments called betalains.
Eating beets regularly may therefore have several interesting effects on the body. Some may be beneficial, while others can be surprising enough to make you wonder whether something is wrong.
The key is understanding what can happen and why.
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1. Your Urine May Turn Pink or Red
Perhaps the most surprising effect of eating beets is one that can cause unnecessary panic.
After eating beets, some people notice that their urine becomes pink, red, or reddish-purple.
This phenomenon is known as beeturia.
It happens because beet pigments called betalains can pass through the digestive system and, in some people, appear in the urine.
The intensity can vary considerably. Some people notice almost no change, while others may see a dramatic red or pink color.
It can look alarming.
But after eating beets, red urine isn’t automatically a sign of bleeding.
That said, you shouldn’t assume that every episode of red urine is caused by beets. If you haven’t recently eaten beets, or if the discoloration persists, is accompanied by pain, burning, blood clots, fever, or other symptoms, medical evaluation is appropriate.
2. Your Stool Can Change Color Too
The same pigments responsible for beeturia can sometimes affect bowel movements.
After eating a significant amount of beets, stool may appear reddish or darker than usual.
Again, this can be startling.
The digestive system doesn’t necessarily break down every pigment completely, allowing some of the characteristic color to remain visible.
For many people, the change disappears after the beets have passed through the digestive system.
However, persistent blood-colored stool shouldn’t automatically be attributed to beets. If you’re uncertain about the cause, especially if the change continues after you’ve stopped eating beets, consult a healthcare professional.
3. Beets Provide Natural Nitrates
One of the most interesting characteristics of beets is their naturally occurring dietary nitrate content.
Once consumed, nitrate can participate in pathways that ultimately increase the availability of nitric oxide in the body.
Nitric oxide plays an important role in blood-vessel function.
It helps regulate vasodilation, meaning the widening of blood vessels.
This has made beetroot particularly interesting to researchers studying cardiovascular health and exercise performance.
Some studies suggest that nitrate-rich beetroot products may have beneficial effects on aspects of cardiovascular function and exercise efficiency.
However, the effects can vary from person to person, and eating beets should not be considered a replacement for prescribed treatment for high blood pressure or cardiovascular disease.
4. Beets May Support Exercise Performance
Beetroot has become increasingly popular among athletes and physically active people.
Why?
The nitrate content may contribute to greater nitric oxide availability, which can influence blood flow and oxygen utilization.
Some research has found that consuming nitrate-rich beetroot products before exercise may improve certain measures of exercise efficiency or endurance, particularly during activities involving sustained effort.
But there is an important distinction between eating ordinary servings of beets and consuming concentrated beetroot juice or nitrate supplements used in research.
The amount of nitrate can differ substantially.
So while beets can be a nutritious addition to an active lifestyle, you shouldn’t assume that eating a small serving will produce a dramatic athletic boost.
5. Their Fiber Can Support Digestion
Beets also provide dietary fiber.
Fiber plays an important role in digestive health because it contributes to normal bowel function and can help support regularity.
Including fiber-rich foods in your diet may help keep bowel movements more consistent, particularly when combined with adequate fluid intake.
Beets aren’t a magical solution for constipation, however.
Your overall dietary pattern matters.
Other useful sources of fiber include:
Beans and lentils
Whole grains
Vegetables
Fruits
Nuts and seeds
Increasing fiber gradually can be more comfortable for your digestive system than suddenly consuming very large amounts.
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6. Some People May Experience More Gas or Bloating
While fiber can support digestive health, increasing fiber too quickly can sometimes cause temporary digestive discomfort.
If you’re not accustomed to eating many high-fiber foods and suddenly consume a large amount of beets, you may experience:
Gas
Bloating
Abdominal discomfort
This doesn’t necessarily mean that beets are harmful to you.
It may simply mean your digestive system needs time to adjust.
Starting with a moderate serving and gradually increasing fiber intake can be easier to tolerate.
7. Beets Are Rich in Antioxidant Plant Compounds
The intense color of beets comes largely from pigments called betalains.
These compounds have antioxidant properties and have been studied for their potential biological effects.
Antioxidants are substances that can help protect cells from oxidative damage as part of the body’s broader defense systems.
Beets also contain other plant compounds that contribute to their nutritional profile.
However, it’s important not to turn this into an exaggerated health claim.
Eating beets does not mean that you’re “detoxing” your body or preventing disease automatically.
The body already has sophisticated systems for processing and eliminating waste.
Beets simply provide useful nutrients and plant compounds as part of a varied diet.
8. Beets May Contribute to a Heart-Healthy Diet
Beets can fit nicely into an overall heart-conscious eating pattern.
They’re naturally low in saturated fat and provide fiber, potassium, folate, and other nutrients.
Their nitrate content is also one reason researchers have investigated beetroot in relation to blood pressure and vascular function.
But remember that cardiovascular health depends on many factors.
Regular physical activity, not smoking, adequate sleep, maintaining a healthy weight when appropriate, managing blood pressure and cholesterol, and eating a balanced diet can all matter
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