Do doctors recommend beets? Unpacking the health benefits and expert advice

December 1, 2025 •

3 min read

Beets are often recommended by healthcare professionals. Research shows that consistent consumption of beetroot juice can lower both systolic and diastolic blood pressure. This effect is attributed to the high nitrate content found in beets.

Quick Summary

Medical professionals frequently suggest beets because of their potential to support health. They contain nitrates, which the body converts into nitric oxide. This process can help with blood flow and may reduce blood pressure. Beets are nutrient-dense, but it's important to be mindful of how much is consumed.

Key Points

Expert Endorsement: Doctors and dietitians often recommend beets because of their potential to support overall health.
Nitric Oxide: Beets contain nitrates, which the body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels.
Performance Benefits: Athletes often use beet juice to boost oxygen use and endurance.
Nutrient Rich: Beets are rich in nutrients, including folate, potassium, manganese, and iron, supporting overall health.
Considerations: Those with kidney stones or on blood pressure medication should be cautious and consult with a doctor.
Preparation Methods: Steaming or roasting preserves more nutrients than boiling; juicing provides a concentrated nitrate dose.
Anti-Inflammatory Properties: Betalains give beets their color and offer antioxidant and anti-inflammatory benefits.

Medical Perspectives on Beets

Doctors and nutritionists frequently discuss the health benefits of beets, highlighting their role in a balanced diet. Beets are rich in inorganic nitrates, which the body converts into nitric oxide (NO). Nitric oxide is a key molecule. It helps to relax and widen blood vessels, promoting vasodilation. This process improves blood flow and reduces blood pressure.

Key Nutrients and Composition

Beets are packed with essential vitamins and minerals, including folate (Vitamin B9), manganese, potassium, iron, and Vitamin C. They also contain betalains, which provide color and offer antioxidant and anti-inflammatory benefits.

Health Benefits

Beets offer several health benefits.

Cardiovascular Health

Beets aid in managing hypertension through the nitrate-to-nitric-oxide pathway. Daily beet juice consumption has shown a significant reduction in blood pressure, especially for those with high blood pressure.

Enhanced Athletic Performance

Beets can improve oxygen use and endurance during intense exercise because they increase nitric oxide levels.

Anti-Inflammatory and Antioxidant Properties

The betalains in beets offer antioxidant and anti-inflammatory benefits, which may help combat chronic inflammation.

Digestive and Brain Health

Beets are a good source of fiber, which helps promote healthy digestion. Nitric oxide may also improve blood flow to the brain and benefit cognitive function.

Potential Risks and Considerations

While generally safe, beets have some potential downsides to be aware of.

Kidney Stones: Beets contain oxalates, which can increase the risk of kidney stones. Individuals with a history of kidney stones should consume beets in moderation.
Low Blood Pressure: People with low blood pressure or those taking blood pressure medication should consult their doctor before significantly increasing beet consumption.
Beeturia: A harmless side effect is beeturia, which causes red or pink urine or stool.

Incorporating Beets Into Your Diet

Beets are versatile and can be used in many different ways. The method of preparation can affect nutrient retention.

Raw: Grated in salads or slaws.
Roasted: Roasting enhances sweetness. Roast in foil to retain nutrients.
Steamed: Steaming helps to retain water-soluble nutrients.
Juiced: Offers concentrated nitrates, but removes fiber.
Pickled: A tangy option for preservation.

Comparing Beet Preparation Methods


Feature	Roasting	Steaming	Juicing	Boiling
Nutrient Retention	Excellent (lower temps)	Excellent (esp. water-soluble)	High (concentrated nitrates)	Poor (water-soluble loss)
Flavor Profile	Concentrated, sweet, earthy	Mild, earthy	Concentrated, earthy	Soft, mushy
Texture	Tender, slightly caramelized	Tender, crisp	Liquid	Soft, mushy
Fiber Content	High (intact)	High (intact)	Low (removed)	High (intact)
Best for...	Salads, side dishes	Salads, purees	Blood pressure, athletic boost	Pickling

Conclusion: Recommendations and Insights

Medical professionals frequently recommend beets. They offer scientifically proven benefits for heart health, exercise performance, and inflammation. The nitrates are a key reason for this recommendation. They increase nitric oxide and support cardiovascular health. It's important to consider individual circumstances, like kidney stone history or medication use. For most, incorporating beets into a balanced diet is a simple way to support long-term wellness. For more details on the benefits of beets, see {Link: Yeditepe Hastaneleri https://yeditepehastaneleri.com/en/health-guide/healthy-nutrition/what-are-benefits-beets}.

Key Benefits of Beets

Key benefits include: cardiovascular support through nitrates, enhanced athletic performance, anti-inflammatory action from betalains, support for digestive and brain health, liver support, and being nutrient-dense.

Comparison of Beet Formulations


The table below shows a comparison of beetroot formulations.	Type	Pros	Cons
Fresh Beets	Maximum nutrient content; versatile for cooking.	Requires preparation time; may not provide a concentrated dose.
Beetroot Juice	Highly concentrated nitrates; fast absorption.	Lacks dietary fiber; some commercial juices contain added sugars.
Beetroot Powder	Concentrated dose; long shelf life.	Not as widely available as fresh produce.
Fermented Beets	Introduces beneficial probiotics; preserves nutrients.	Flavor profile is an acquired taste; can contain added sugar or salt.

Final Thoughts

In conclusion, medical professionals have a positive view on beets. They are recognized for their scientifically backed health benefits, especially for blood pressure and athletic performance. Their nitrates are a primary reason for this endorsement, increasing nitric oxide and supporting cardiovascular health. It's important to consider individual circumstances. For most, beets are a good choice for a healthy diet. Beets are a versatile addition to meals.

Frequently Asked Questions

Yes, beets are high in nitrates, which the body converts into nitric oxide. Nitric oxide helps to relax and widen blood vessels, leading to lower blood pressure.

The best method depends on health goals. Beet juice provides a concentrated dose of nitrates for quick absorption. Eating whole beets provides more fiber, which is helpful for digestion.

Research shows that the blood pressure-lowering effects of beet juice can be noticeable within a few hours. Some studies suggest daily consumption for at least 60 days for sustained benefits.

Eating beets daily is safe for most people. Those prone to kidney stones should monitor their intake. It's best to have a varied diet.

A harmless side effect is beeturia, which causes red or pink urine or stool. Some may experience digestive issues. Those on blood pressure medication should monitor their intake to avoid excessively low blood pressure.

Beets contain natural sugars, but they also have high fiber, which helps regulate blood sugar. The sugar content is generally not a major concern when consumed in moderation as part of a balanced diet.

Steaming or roasting beets at a lower temperature helps to preserve nutrients like betalains and water-soluble vitamins better than boiling, which can cause significant nutrient loss.