Fiber also plays an important role in preventing chronic diseases including cancer D. Anue et al, The fiber, protein, and low calorie content of beets make them great to eat for those managing their weight. Red beets contain a group of phytonutrients — betalains — which support detoxification by pushing toxins out of your body.

Betalains also have anti-inflammatory properties which can help reduce the chronic inflammation in the body Clifford, A. et al. Fermented red-beet juice has been used in a folk medicine for generations to improve immunity to seasonal and chronic diseases.

Pickled red beets make for tasty prebiotics, which are the best food to support "good" bacteria in the gut. Prebiotics fermented food make the good bacteria healthy and happy which also increases the overall health of the gut's host, which happens to be you.

Red-beet pickles are easy to make and will keep in a fridge for months. For recipes, see my book, How My Brain Works.

Mirmiran, P. Bonilla Ocampo, Diego A. Aune, D. Clifford, T. Barbara Koltuska-Haskin, Ph. How My Brain Works. Health Why Eating Beets Is Good for the Body and the Brain Beets are packed with essential nutrients, vitamins and minerals. Posted February 25, Reviewed by Gary Drevitch Share.

Key points Beets are good to eat during winter, because they keep well and preserve their nutrients. Research confirms several key health benefits of comsuming red beets. Red beets make for very tasty prebiotics. References Mirmiran, P.

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Back Get Help. Mental Health. Personal Growth. From party dips to Caprese salad to fudgy chocolate brownies, beets add flavor and flare to a wide variety of recipes. Find out what the research says about beet juice for the treatment of erectile dysfunction ED.

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Medically reviewed by Katherine Marengo LDN, R. Blood pressure Stamina Muscle power Weight Cancer Chemotherapy Potassium Other minerals Folate Liver Cholesterol Precautions FAQ Takeaway Beet juice contains antioxidants, electrolytes, and other compounds that may help support heart and brain health, among other benefits.

May help lower blood pressure. May improve exercise stamina. May improve muscle power in people with heart failure. May help you maintain a healthy weight. May help reduce your risk of cancer. May help support health while on chemotherapy.

Good source of potassium. Good source of other minerals. Good source of folate. May help support your liver. May help reduce cholesterol. Frequently asked questions about beet juice. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 25, Written By Annette McDermott. Medically Reviewed By Katherine Marengo, LDN, RD. Nov 20, Written By Annette McDermott. Share this article.

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The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. Also, raw beets may exert a stronger effect than cooked ones 7 , 8. These blood-pressure-lowering effects are likely due to the high concentration of nitrates in this root vegetable.

In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop 9. Beets are also a great source of folate. Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels As such, you need to consume them regularly to experience heart-health benefits over the long term Beets contain a high concentration of nitrates, which can help lower your blood pressure levels.

This may lead to a reduced risk of heart disease and stroke. Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance , and improving efficiency for athletes Eating beets may enhance athletic performance by improving oxygen use and endurance.

To maximize their effects, consume them 2—3 hours prior to training or competing. Beets contain pigments called betalains, which possess a number of anti-inflammatory properties 8 , 17 , This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer One study in 24 people with high blood pressure found that consuming 8.

Plus, an older study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.

Beets may have a number of anti-inflammatory effects, although further research in humans is needed. One cup of beetroot contains 3.

Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease IBS , and diverticulitis 22 , Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes 23 , 24 , Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.

Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.

Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.

Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin , kaempferol, and caffeic acid Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells 30 , 31 , Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer 33 , Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.

Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection. Beets have several nutritional properties that could make them a great addition to a balanced diet.

Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber. Both of these nutrients can make it easier to achieve and maintain a moderate weight 36 , The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet Beets have are high in water, moderate in fiber and protein, and low in calories.

Jack Rejeski, study co-author. While continued work in this area is needed to replicate and extend these exciting findings, they do suggest that what we eat as we age could be critically important to the maintenance of our brain health and functional independence.

Rejeski is Thurman D. The study, "Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain," was published in the peer-reviewed Journals of Gerontology: Medical Sciences.

One of his former undergraduate students, Meredith Petrie, was the lead author on the paper. This is the first experiment to test the combined effects of exercise and beetroot juice on functional brain networks in the motor cortex and secondary connections between the motor cortex and the insula, which support mobility, Rejeski said.

The study included 26 men and women age 55 and older who did not exercise, had high blood pressure, and took no more than two medications for high blood pressure. Three times a week for six weeks, they drank a beetroot juice supplement called Beet-It Sport Shot one hour before a moderately intense, minute walk on a treadmill.

Half the participants received Beet-It containing mg of nitrate; the others received a placebo Beet-It with very little nitrate. Beets contain a high level of dietary nitrate, which is converted to nitrite and then nitric oxide NO when consumed.

NO increases blood flow in the body, and multiple studies have shown it can improve exercise performance in people of various ages.

It goes to the areas of the body which are hypoxic, or needing oxygen, and the brain is a heavy feeder of oxygen in your body," said Rejeski. However, researchers noted that the amount of research on the negative effects of beetroot juice is limited, and more needs to be done for an accurate risk assessment.

Your body naturally detoxifies without a specific diet, such as beetroot juice. Your kidney, liver, digestive system, and other organs typically work together to remove toxins.

However, beet juice contains beneficial nutrients that may support your overall health along with a balanced diet. If you add beet juice to your diet, take it easy at first.

Start by juicing half a small beet and see how your body responds. As your body adjusts, you can drink more. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. From party dips to Caprese salad to fudgy chocolate brownies, beets add flavor and flare to a wide variety of recipes. Find out what the research says about beet juice for the treatment of erectile dysfunction ED. Want to up your workout game, or just looking to lower your blood pressure?

Beets have your back. Though vegetables are incredibly healthy, many people don't get enough servings each day. Here are 17 creative ways to add more veggies to your diet. New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in….

A new study finds that people on the Atlantic Diet were less likely to develop metabolic syndrome, a set of risk factors for diabetes, heart disease…. New research suggests that eating a strict vegan or ketogenic diet can have a rapid positive effect on your immune system.

Salmon is a superfood packed with protein, minerals, and omega-3 fatty acids. Through studying specific metabolites in salmon, scientists now have a…. A new study shows how exposure to junk food content on Instagram increases cravings for salty or fatty foods and leads to feelings of stress, sadness….

Health experts share the most common mistakes people make when adopting the Mediterranean diet and offer tips on how you can avoid them. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Medically reviewed by Katherine Marengo LDN, R. Blood pressure Stamina Muscle power Weight Cancer Chemotherapy Potassium Other minerals Folate Liver Cholesterol Precautions FAQ Takeaway Beet juice contains antioxidants, electrolytes, and other compounds that may help support heart and brain health, among other benefits.

May help lower blood pressure. May improve exercise stamina. May improve muscle power in people with heart failure. May help you maintain a healthy weight. May help reduce your risk of cancer. May help support health while on chemotherapy. Good source of potassium.

Good source of other minerals.

When all participants underwent an MRI of their brain, the imaging showed that those who consumed the beet-juice supplement had brain networks that more closely resembled those of younger adults. These findings suggest that, when coupled with regular exercise, beetroot has the potential to improve brain activity and enhance blood flow.

Interestingly, nitrate supplementation may be more important for older adults — it has been shown that nitric oxide production in the body decreases with age and this decline contributes to brain aging and dysfunction. It has been shown that diminished blood flow to the brain can contribute to cognitive impairment, reduced processing speed, and subsequent dementia.

For this reason, the benefits of supplementation with beetroot juice or other nitrate-rich foods may be even more pronounced in the older population. In another article by Dr. For a four-day period, study participants were randomized to receive one of two diets: either a low nitrate diet, or a high nitrate diet with beetroot juice supplements.

On the final day, all individuals received an MRI to determine cerebral blood flow. It was found that those in the high-nitrate group had better perfusion to areas of the brain known to be important for executing complex tasks and solving problems.

While both studies were small in size, these results show that beets have the potential to improve brain health, with the greatest benefit in older populations. Facebook Twitter Pinterest. Cooking up Cognition — Is cooking really good for the soul?

Just A Spoonful Of EVOO The Brain Benefits of Extra-Virgin Olive Oil. Cognitive Benefits of Extra Virgin Olive Oil EVOO. Thank you! RELATED: Beet Juice Alternatives.

So with this in mind, what did six weeks of exercise and beet juice or placebo do? The thinking is that drinking beet juice means you have lots of nitrate in your body, which is then converted to nitrate and circulates throughout the bloodstream.

The final step, which is converting nitrite to nitric oxide, seems to be enhanced in low-oxygen conditions—which, as it happens, are induced during hard exercise. So is this a call to rush out and buy beet juice? But the associated health effects do get my attention, and have prompted me to incorporate beets and other nitrate-rich vegetables like spinach and arugula into my diet far more frequently than I used to.

Is that effective? But for health purposes, a consistent and sustainable diet with lots of nitrate-rich food like beets seems like a reasonable bet. For more Sweat Science, follow me on Twitter or Facebook , sign up for my email newsletter , and check out my forthcoming book with a foreword by Malcolm Gladwell , Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

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