Another compound, betalain (the pigment that makes beets red), acts as a powerful antioxidant. Research in Food Chemistry and Nutrients suggests these pigments help the body deal with daily oxidative stress better than many other vegetables.
7 Science-Backed Changes People Notice When They Eat Beets Regularly
Here’s what tends to happen when adults add about 1–2 cups of beets (cooked, raw, or juiced) most days of the week:
Better morning energy — Many report feeling less “foggy” because improved blood flow delivers oxygen and nutrients more efficiently.
More stable blood pressure readings — Multiple clinical trials (including a 2018 meta-analysis in Journal of Nutrition) found an average drop of 4–10 mmHg in people who consumed beet nitrate daily for a few weeks.
Easier workouts — Athletes and weekend warriors often notice they can go a little longer before feeling winded. A 2021 review in Sports Medicine confirmed beetroot improves exercise efficiency.
Brighter skin tone over time — The antioxidants and improved micro-circulation give many people that subtle “healthy glow.”
Better digestion — Beets are high in fiber and glutamine, which support regular bowel movements and gut-lining health.
Lower markers of inflammation — Studies using blood tests show reductions in C-reactive protein when beets are part of the diet.
That surprising benefit almost no one mentions… (we’ll get to it in just a moment).
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