Do Beets Decrease Inflammation? A Scientific Look

December 12, 2025 •

3 min read

Beets contain powerful plant pigments called betalains, which possess significant antioxidant and anti-inflammatory properties. Scientific evidence suggests these vibrant vegetables can effectively reduce inflammatory markers, offering a natural and accessible way to combat chronic inflammation.

Quick Summary

Beets contain anti-inflammatory betalains, powerful pigments that reduce inflammation markers. Research links beetroot consumption to lower systemic inflammation, benefitting conditions like heart disease and osteoarthritis. The compounds inhibit pro-inflammatory pathways and combat oxidative stress, contributing to overall health improvements.

Key Points

Beets are rich in betalains: These unique plant pigments give beets their color and possess powerful anti-inflammatory and antioxidant properties.
Betalains fight inflammation at the cellular level: They inhibit pro-inflammatory pathways like NF-κB and suppress the activity of the COX-2 enzyme.
Studies show reduced inflammatory markers: Human and animal research demonstrates that beet consumption can lower markers such as C-reactive protein (CRP) and TNF-a.
Consumption methods matter: To maximize the anti-inflammatory benefits, consuming beets raw, lightly steamed, or juiced is most effective, as high heat can degrade betalains.
Beets are part of a broader anti-inflammatory diet: While powerful, beets are one of many foods that can reduce inflammation and work best as part of a varied, nutrient-rich diet.
More human research is needed: While promising, more extensive, long-term human clinical trials are necessary to fully confirm the therapeutic potential of beets for chronic inflammatory conditions.

Understanding the Link Between Beets and Inflammation

Chronic inflammation is a silent threat, linked to a wide array of serious health conditions including heart disease, type 2 diabetes, obesity, and arthritis. Many seek natural ways to manage this issue, turning to diet as a powerful tool. Among the most promising anti-inflammatory foods are beets, celebrated for their vibrant color and potent health-promoting compounds.

The Role of Betalains: Nature's Anti-inflammatory Agents

At the heart of the beet's anti-inflammatory power are betalains. These are the natural pigments responsible for the vegetable's deep red and yellow colors. Research has shown that betalains have remarkable antioxidant and anti-inflammatory capabilities. Their mechanism involves interfering with pro-inflammatory signaling cascades, most notably by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex that regulates immune response and inflammation. By blocking this pathway, betalains can prevent the production of key inflammatory mediators like cytokines. Furthermore, betalains have been shown to suppress cyclooxygenase-2 (COX-2) enzyme activity, a mechanism similar to that of many synthetic anti-inflammatory drugs.

Scientific Evidence Supporting Beetroot's Anti-inflammatory Effects

Numerous studies, including both animal and human trials, have investigated the anti-inflammatory effects of beets and beetroot extracts. One study on individuals with high blood pressure showed that consuming 250 mL of beetroot juice daily for two weeks led to a significant reduction in inflammatory markers, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a). Another small 2014 study involving osteoarthritis patients found that capsules containing beetroot extract reduced pain and discomfort associated with joint inflammation. In another recent study published in 2024, a beet-based supplement given to cyclists helped moderate protein biomarkers related to post-exercise inflammation.

How to Maximize the Anti-inflammatory Benefits of Beets

Incorporating beets into your diet is simple and can be done in various ways. To get the most betalain benefit, consume beets raw or lightly cooked, as high heat can reduce their nutritional value.

Ways to prepare beets:

Juice or Smoothies: Beetroot juice is a popular and concentrated way to consume beets. For an anti-inflammatory powerhouse, try blending raw beets with ingredients like ginger and berries.
Salads: Shredded raw beets or roasted beet cubes can add vibrant color and a sweet, earthy flavor to salads.
Roasted: Roasting beets brings out their natural sweetness. Tossing them with olive oil and herbs before roasting is a delicious option.
Steamed: Steaming is a gentle cooking method that helps preserve nutrients, including water-soluble betalains.
Pickled: Pickled beets offer a tangy flavor and can be enjoyed year-round, though processing can affect some nutrients.

Comparison: Beets vs. Other Anti-inflammatory Foods

To put beets' anti-inflammatory power in perspective, it's helpful to compare their mechanism with other well-known anti-inflammatory foods.


Feature	Beets (Betalains)	Turmeric (Curcumin)	Fatty Fish (Omega-3s)
Primary Anti-inflammatory Compound	Betalains (e.g., betanin, indicaxanthin)	Curcumin	Omega-3 Fatty Acids (EPA & DHA)
Mechanism of Action	Inhibits NF-κB and COX-2 pathways; reduces oxidative stress	Blocks NF-κB and other inflammatory molecules; suppresses COX-2	Reduces production of pro-inflammatory cytokines; modulates eicosanoids
Key Supporting Nutrients	Manganese, Folate, Vitamin C, Nitrates	Iron, Manganese	Protein, Vitamin D
Best Preparation for Maximum Benefit	Raw or lightly steamed to preserve water-soluble betalains	Combined with black pepper to enhance absorption	Baked or grilled to retain omega-3s; limit frying
Unique Health Benefits	Improves blood flow and athletic performance via nitrates	Powerful antioxidant properties	Supports brain function and eye health

Conclusion

Research strongly indicates that beets can decrease inflammation due to their high concentration of betalains and other beneficial compounds. By interfering with key inflammatory pathways and reducing oxidative stress, beets offer a potent, natural way to support overall health and potentially mitigate conditions associated with chronic inflammation. While the evidence is compelling, researchers note the need for more large-scale human trials to fully understand the effects of long-term consumption. Nevertheless, incorporating fresh, lightly cooked, or juiced beets into a balanced diet is a delicious and effective strategy for promoting a healthy anti-inflammatory response. For those considering major dietary changes or supplementation, consulting a healthcare provider or dietitian is always recommended.

Frequently Asked Questions

Generally, eating whole beets is considered better than taking supplements. The FDA does not regulate supplements strictly, meaning their quality and concentration can vary. Additionally, whole beets provide a wider array of synergistic nutrients like fiber, which may enhance their anti-inflammatory effects.

Studies suggest that beetroot juice can help reduce systemic inflammation. The betalain compounds are bioavailable, meaning they can be absorbed into the bloodstream and circulate throughout the body, providing widespread anti-inflammatory benefits.

Red beets contain betacyanins, the red-violet pigments, while golden beets contain betaxanthins, the yellow-orange pigments. Both are types of betalains and possess anti-inflammatory properties, so including a mix of different colored beets can offer a broader spectrum of these beneficial compounds.

Some studies show changes in inflammatory markers within a few weeks of regular beetroot juice consumption. However, consistency is key, as the effects are often temporary. Long-term dietary changes are necessary for sustained anti-inflammatory benefits.

Cooking beets can lead to some loss of water-soluble betalains, especially when boiling. Steaming or roasting with the skin on can help retain more of these beneficial compounds. Eating raw beets, for instance in a salad or grated, is a great way to maximize betalain intake.

Some studies have shown that betalain-rich capsules made from beetroot extract helped relieve joint pain in osteoarthritis patients. While promising, more large-scale human research is needed to confirm beets' effectiveness as a therapeutic strategy for specific conditions like arthritis.

For most people, beets are safe to consume in moderation. Some individuals may experience beeturia, a harmless red or pink discoloration of urine or stool. People with a history of kidney stones should be mindful of their intake, as beets contain oxalates. Excessive consumption of beet supplements or juices could also lead to high sugar intake.