Eating beets regularly can be a nutritious addition to a balanced diet. They are naturally rich in nitrates, fiber, potassium, folate, manganese, and beneficial plant compounds. One of their most notable benefits comes from nitrates, which the body can convert into nitric oxide. This can help relax blood vessels, support circulation, and modestly promote healthy blood pressure.

Beets may also be useful for physical performance. The nitric oxide produced from dietary nitrates can help the body use oxygen more efficiently during exercise, which may support endurance and reduce the effort required during certain activities. Their fiber content can also contribute to healthy digestion and regular bowel movements.

One surprising but harmless effect is that beets can temporarily turn urine or stool pink or reddish. This is caused by the natural pigments in beets and is generally nothing to worry about. However, if you notice unusual color changes without having eaten beets, or if they are accompanied by other symptoms, it is worth discussing them with a healthcare professional.

For most people, beets are a healthy food that can easily be included in a varied diet. However, anyone with a history of certain kidney stones, naturally low blood pressure, or who takes blood-pressure medication should check with a healthcare professional before dramatically increasing their intake. Enjoyed in reasonable amounts, beets can provide plenty of nutrients along with their distinctive color and flavor.