Beetroot, often used in salads, stews, sauces, and smoothies, may offer more than color and flavor. According to the article, it can support heart and blood vessel health, help balance blood pressure, and improve physical performance. The piece was published by mako Health on June 24, 2026, at 08:19 and updated at 09:30, with Abigail Bevor, a clinical dietitian at Assuta Ramat HaHayal, as the source.
The health benefit most often linked to beets is their nitrate content. Plant-based nitrates can help widen blood vessels, improve blood flow, and increase the body’s efficiency in delivering oxygen. The article notes that nitrates added to processed meats such as sausages and cold cuts are different and may form potentially carcinogenic compounds in the body. In one study, healthy participants drank half a liter of beet juice, equal to about four medium beets, and after roughly three hours their blood pressure dropped significantly, although the effect was no longer measurable after 24 hours.
A broad review published in 2024, based on 113 studies, also found a positive effect on the cardiovascular system. Still, not everyone responds the same way. Some people see a clear drop in blood pressure, while others barely react. One explanation is that mouth bacteria help convert nitrate into the active compound, and frequent use of antibacterial mouthwash may reduce that effect.
Beets are also rich in dietary fiber, vitamins, and antioxidants that may help digestion, reduce inflammation, and support overall health. Studies cited in the article found beet juice may improve sports performance, especially for runners and cyclists, because the body can use oxygen more efficiently, delay fatigue, and train longer. In 2018, the International Olympic Committee recognized beet juice as a sports food. To meaningfully affect blood pressure, the article says people would need about four medium beets, half a liter of beet juice, or a large amount of nitrate-rich leafy greens per day. Beets can be eaten in salads, tahini, pasta sauces, stir-fries, or smoothies, but the article stresses that no single food is a miracle and that the greatest benefit comes from an overall healthy diet, such as the Mediterranean diet, DASH, or a plant-based pattern. People with diabetes can still include beets, preferably as part of a balanced meal and often whole or chopped rather than as juice.
