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.
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