Beets are rich in antioxidants, especially betalains, which give beets their red color. Research suggests betanin, the main betalain found in beets, destroys free radicals (unstable atoms that can damage cells) twice as effectively as other antioxidants. This increased antioxidant activity may be due to its unique chemical structure. What’s more, betalains may prevent DNA damage and lower LDL cholesterol (bad cholesterol).

Meanwhile, other antioxidants found in beets may help reduce oxidative stress and damage associated with several diseases, including cancer, neurodegeneration and diabetes. Current research doesn’t confirm whether beets are effective at reducing the risk of these health conditions, but they may be a beneficial part of a diet geared toward health and longevity.

In addition to their high betanin content, beets are rich in polyphenols and phenolic compounds, another type of antioxidant. They also contain smaller amounts of vitamin C and vitamin E, which are also antioxidants.

“Beets have several components that make them what some may consider a superfood,” says Emily Maus, a registered dietitian nutritionist specializing in women’s health and hormones in Idaho Falls, Idaho. “Benefits of consuming beets include improved blood pressure, reduced risk of diseases like cancer and heart disease, and improved cognitive function.”

May Lower Blood Pressure

In a small randomized crossover study, researchers found consuming beets in cooked and juice form significantly lowered systolic and diastolic blood pressure among participants with hypertension (high blood pressure).

The high nitrate content in beets may explain their blood pressure-reducing effects, says Meghan Pendleton, a registered dietitian based in Detroit. Nitrates in beets eventually become nitric oxide, which plays a key role in regulating blood pressure and blood clot formation, she explains. Consuming high-nitrate foods can help reduce blood pressure, reduce arterial stiffness (which is associated with the development of heart disease) and control blood clotting, she adds.

May Enhance Athletic Performance

Nitrates in beets can also improve oxygen use in the body, which may lead to better exercise performance, says Chrissy Arsenault, a registered dietitian nutritionist in Denver.

One small study of male team-sport players assessing the effects of dietary nitrate supplementation on running speed and high-intensity intermittent running performance found participants who consumed nitrate-rich beet juice performed significantly better than those who consumed nitrate-depleted beet juice.

May Improve Gut Health

Beets are a good source of dietary fiber, which promotes digestive health and regular bowel movements, says Arsenault. Plus, there are other compounds in red beets specifically that may promote a healthy gut microbiome (the community of microorganisms that inhabit the human gastrointestinal tract).

A recent small pilot study of 18 healthy participants analyzing the effects of consuming beet juice on the gut microbiota reported an association with an increase of Akkermansia muciniphila bacteria and a reduction of Bacteroides fragilis bacteria. However, the study didn’t confirm a difference in diversity of the gut microbiota based on beet juice consumption.

Low levels of A. muciniphila are associated with many diseases, including obesity and diabetes, so an increase in this bacteria’s abundance may help lower the risk of developing such health conditions. Meanwhile, B. fragilis is a bacteria that can cause inflammatory diarrhea, so a reduction in its abundance may be beneficial as well.

While more data is needed to explain how beet juice influences gut health, early research suggests consuming beets in juice form may have a positive effect on gut microbiota.

May Improve Eye Health

Beets may play an important role in eye health as well, says Trista Best, a registered dietitian nutritionist based in Georgia. Beets contain lutein and zeaxanthin, two carotenoid phytonutrients (natural chemicals or compounds found in plants) she explains. “These nutrients play vital roles in vision and eye health and are most readily available when beets are consumed raw,” she adds.

There are several causes of progressive and irreversible vision loss, including cataracts, age-related macular degeneration, glaucoma and diabetic retinopathy. These disorders are often caused by oxidative stress and inflammation. Research shows lutein and zeaxanthin can help protect against age-related macular degeneration specifically by neutralizing harmful molecules called free radicals.

While little research exists on beets’ contribution to eye health, their high lutein and zeaxanthin content may be protective against vision loss.

May Improve Cognitive Function

Research also suggests beets may help improve cognitive function, says Maus.

One small randomized, double-blind, placebo-controlled study observed that when participants performed tasks designed to test brain function, those who consumed beet juice as opposed to a placebo displayed quicker response times and improved brain function. The authors of the study attributed this effect to the high amount of nitrates found in beets, which can promote blood flow to the brain.