The star player is nitrate — a compound that your body converts into nitric oxide. Nitric oxide helps blood vessels relax and widen, which supports healthy circulation. Studies published in journals like Nitric Oxide and Hypertension have observed this process in real people eating ordinary portions of beets.
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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
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Here’s what tends to happen when adults add about 1–2 cups of beets (cooked, raw, or juiced) most days of the week:
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