What happens to your body if you eat beets every day? An in-depth nutritional guide

October 30, 2025 •

4 min read

Research has proven that a daily dose of nitrates from beetroot can be as effective as medical intervention in reducing blood pressure. This powerful root vegetable prompts the question, what happens to your body if you eat beets every day and what are the long-term implications for your health?

Quick Summary

Consuming beets daily offers numerous health benefits, including lower blood pressure, improved athletic performance, and better digestive health due to nitrates, antioxidants, and fiber. It is important to practice moderation to mitigate potential side effects, such as beeturia or the risk of kidney stones for susceptible individuals.

Key Points

Blood Pressure Reduction: The high concentration of dietary nitrates in beets converts to nitric oxide, which helps relax and widen blood vessels, effectively lowering blood pressure.
Improved Athletic Performance: Nitrates boost oxygen use and improve the efficiency of mitochondria, leading to increased stamina and enhanced exercise performance.
Anti-inflammatory Benefits: The potent antioxidants known as betalains give beets their red color and help reduce systemic inflammation and oxidative stress in the body.
Boosts Digestive Health: As a rich source of dietary fiber, beets aid in healthy digestion, prevent constipation, and support a balanced gut microbiome.
Supports Liver and Brain Function: Compounds like betaine and nitrates found in beets can protect the liver from fatty deposits and improve blood flow to the brain, supporting cognitive health.
Requires Moderation: Excessive daily intake may lead to side effects like beeturia (harmless urine discoloration) and a higher risk of kidney stones for susceptible individuals due to oxalates.
Preparation Matters: Avoid boiling beets to retain their water-soluble nitrates; steaming, roasting, or juicing are better methods to maximize health benefits.

The remarkable benefits of daily beet consumption

Beetroot, or red beet, is a vibrant root vegetable celebrated for its unique earthy flavor and a treasure trove of nutritional benefits. Packed with essential vitamins, minerals, and potent plant compounds, incorporating beets into your daily diet can have a noticeable and positive impact on your overall health.

The nitric oxide effect on blood pressure and circulation

One of the most significant benefits of eating beets every day is their ability to improve cardiovascular health, primarily by lowering blood pressure. Beets are a rich source of dietary nitrates, which your body converts into nitric oxide. This molecule acts as a powerful vasodilator, meaning it relaxes and widens your blood vessels, improving blood flow and reducing strain on your heart. A study funded by the British Heart Foundation found that high blood pressure patients who drank 250ml of beetroot juice daily had their blood pressure levels return to a normal range. For long-term cardiovascular health, consistently consuming nitrate-rich foods like beets can be a simple, effective strategy.

Enhanced athletic performance and stamina

For athletes and fitness enthusiasts, the daily intake of beets can be a game-changer. The increased nitric oxide production resulting from dietary nitrates can enhance physical performance, particularly for high-intensity endurance exercises. Nitrates improve the efficiency of the mitochondria, the energy-producing powerhouses within your cells, which can boost oxygen use and increase stamina. Studies have shown that consuming beets or beet juice a few hours before exercise, when blood nitrate levels peak, can significantly improve cycling performance and increase the time it takes to reach exhaustion.

Fighting inflammation with betalains

Beets get their distinctive crimson color from powerful antioxidants called betalains. These plant pigments are known for their anti-inflammatory properties, which can help your body manage systemic inflammation—a risk factor for various chronic diseases. Some research has shown that consuming beetroot juice can lead to a significant reduction in inflammatory markers. By including beets in your daily diet, you provide your body with a consistent supply of these compounds to combat oxidative stress and inflammation.

Aiding digestion with dietary fiber

Beets are an excellent source of dietary fiber, with a single cup containing a notable amount. Fiber plays a critical role in promoting digestive health by feeding the friendly bacteria in your gut, adding bulk to stool, and preventing constipation. The prebiotic effects of beet fiber support a balanced gut microbiome, which is essential for overall health. Regular, moderate consumption helps maintain regularity and supports a healthy digestive system.

Supporting liver and brain health

The nutrient betaine, found in beets, has been shown in some studies to help prevent or reduce fatty deposits in the liver. This can be particularly beneficial in preventing non-alcoholic fatty liver disease, a condition often linked to poor diet and sedentary lifestyle. The nitrates that boost blood flow to the heart also benefit the brain. Increased circulation and oxygen transport to the brain's frontal lobe can support cognitive function, including decision-making and working memory. While more research is needed, a daily intake of beets may help protect against age-related cognitive decline.

Potential side effects and considerations

While the benefits are significant, it is important to be aware of potential side effects, particularly if you're eating beets every day. Moderation and listening to your body are key.

Beeturia and urine discoloration

One of the most common and harmless side effects of eating red beets is beeturia, which causes urine and stool to turn pink or red. This is due to the betalain pigments and is completely safe. Not everyone experiences it, and for most, it is simply a colorful and temporary phenomenon.

The risk of kidney stones

Beets are high in oxalates, natural compounds that can contribute to the formation of kidney stones in susceptible individuals. People with a history of calcium oxalate kidney stones should limit their intake of high-oxalate foods, including beets and beet greens. For the general population, maintaining a balanced diet and staying hydrated typically prevents any issues.

Gastrointestinal discomfort

For some people, the high fiber content in beets can cause digestive issues like bloating, cramps, or diarrhea if introduced too quickly or consumed in large quantities. Start with a smaller serving and gradually increase your intake to allow your digestive system to adjust.

Managing blood sugar levels

Beets contain a natural sugar content, and while a low glycemic load prevents a major effect on blood sugar for most, diabetics or those on blood sugar medication should monitor their intake. It is always wise to consult a doctor before making significant changes to your diet.

Cooking method comparison: Raw vs. cooked beets


Feature	Raw Beets	Cooked Beets
Nitrate Content	Higher levels, maximizing nitric oxide conversion	Lower levels, as nitrates are water-soluble and can leach out during boiling
Flavor Profile	Earthy and crunchy, great for salads or juices	Softer and sweeter, good for roasting or steaming
Preparation	Grated or thinly sliced; quick and retains nutrients	Boiling, steaming, or roasting; cooking can be time-consuming
Digestion	Higher fiber content may be harder for some to digest initially	Softer texture is generally easier on the digestive system

Conclusion

Eating beets every day can be a highly beneficial dietary habit, offering substantial support for heart health, athletic performance, digestion, and combating inflammation. The key lies in moderation and preparing them in ways that maximize nutrient retention, such as roasting, steaming, or juicing, rather than boiling. While the side effects like beeturia are harmless, individuals with a predisposition to kidney stones should be mindful of their oxalate intake. By adding this vibrant superfood to a varied and balanced diet, you can leverage its potent health-promoting compounds and enjoy a healthier, more active life.

For more in-depth information on dietary nitrates and their health implications, consider visiting the National Institutes of Health website.

Frequently Asked Questions

For most healthy people, eating a moderate amount of beets every day is safe and offers many health benefits. However, it is always recommended to include a wide variety of vegetables in your diet for a complete range of nutrients.

Moderation is key. Consuming about half to one cup of cooked or raw beets per day is generally considered a safe and beneficial amount. High consumption, especially if you are prone to kidney stones or gout, should be approached with caution.

Beeturia is the harmless condition of pink or red urine and stool that occurs after consuming red beets. It is caused by the betalain pigments in the vegetable and is not a medical concern.

Beets contain high levels of oxalates, which can increase the risk of forming calcium oxalate kidney stones in individuals who are susceptible or have a history of them. Limiting your intake is advisable in this case, but for most people, moderate consumption is not an issue.

Eating whole beets or drinking beet juice is generally preferred over supplements, as the full vegetable offers a broader spectrum of nutrients, including fiber. The FDA does not regulate supplements, so their quality and consistency can vary significantly.

To maximize the nitrate content, which is water-soluble, avoid boiling beets. Steaming, roasting, or juicing are better methods for retaining these and other valuable nutrients.

Beets contain natural sugars, but a typical serving (about one cup) has a relatively low glycemic load, meaning it doesn't cause a major spike in blood sugar levels. The high fiber content also helps to moderate sugar absorption.