What Happens in the Body When You Eat Beets Regularly (Benefits, Side Effects, and Best Ways to Eat Them)
Beets are one of those foods people either avoid forever… or suddenly fall in love with and start adding to everything. Roasted, pickled, blended into smoothies, shaved into salads — once you get used to their earthy sweetness, it’s hard not to appreciate what they bring.
But beyond the color and flavor, many people wonder: what actually happens in your body if you eat beets regularly? The answer is: quite a lot — especially because beets are naturally rich in compounds that support blood flow, performance, and overall nutrition.
Here’s what beets may do for your body, and what to watch for.
What Beets Can Do for Your Body
1) Better Blood Flow Support
Beets contain dietary nitrates, which your body can convert into nitric oxide. Nitric oxide helps blood vessels relax and widen, supporting circulation.
What you might notice:
Some people feel a subtle “lighter” feeling during exercise or better stamina when beets are part of their routine.
2) Possible Blood Pressure Support
Because of their nitrate-to-nitric-oxide pathway, beets are often associated with blood pressure support for some people as part of a heart-healthy diet.
(This doesn’t replace medical care, but beets can fit into a BP-friendly eating pattern.)
3) Exercise Performance Boost (Especially Endurance)
Beet juice and beets are popular with runners and cyclists because improved blood flow efficiency may help with endurance.
Practical takeaway:
If you’re active, beets can be a smart addition — even a few times a week.
4) A Nutrient Boost Without Heavy Calories
Beets provide helpful nutrients like:
-
Folate (cell function, red blood cell support)
-
Potassium (fluid balance, muscle function)
-
Fiber (digestion and fullness)
-
Antioxidants (the pigments that give beets their color)
5) Your Digestion May Improve
Beets contain fiber that can support regular digestion and help you feel satisfied after meals.
What Can Surprise You (Totally Normal)
Beeturia: Pink/Red Urine or Stool
Beets can sometimes turn urine or stool pink/red. It can look alarming, but it’s usually harmless and temporary.
Important: If it happens without eating beets (or it persists), talk to a clinician.
When to Be Careful With Beets
1) Kidney Stone Concerns (Oxalates)
Beets contain oxalates, and some people prone to certain kidney stones are advised to limit high-oxalate foods. This depends on your medical history.
2) Blood Pressure Medications
If you already take medication for blood pressure, adding high-nitrate foods isn’t “bad,” but if you notice dizziness/lightheadedness, it’s worth discussing with your clinician.
3) Sensitive Stomachs
Some people get bloating or stomach discomfort from beets, especially in large servings.
Best Ways to Eat Beets Regularly (Without Getting Bored)
-
Roasted: sweet, caramelized, easiest for beginners
-
Pickled: tangy and great on sandwiches/salads
-
Grated raw: in slaws with lemon and olive oil
-
Blended: smoothies with berries (color + sweetness)
-
In soups: borscht-style or blended veggie soups
Simple weekly habit:
Add beets 2–4 times per week in whatever form you enjoy most.
FAQ – Eating Beets Regularly
Are beets good for blood pressure?
They can support blood pressure as part of a healthy diet, mainly due to dietary nitrates. Results vary by person.
Do beets “detox” the body?
Your liver and kidneys handle detox. Beets can support overall health, but they aren’t a magic detox cure.
How much beet is too much?
There’s no single number, but very large amounts may cause digestive upset or stronger beeturia. Start small and see how you feel.
Why do beets make urine red?
Natural pigments can pass through the body and tint urine/stool. It’s usually harmless after eating beets.
