Proven Health Benefits of Beets and Fermented Beets (Science Based)

Beets, often recognized by their vibrant red hue, are more than just a colorful addition to your plate—they’re a powerhouse of nutrition. This naturally sweet root vegetable, along with its leafy green tops, delivers a wealth of health benefits that can support your heart, brain, digestion, and more.

Whether roasted, juiced, fermented, or added to salads and soups, beets offer versatile ways to fuel your body with essential vitamins and minerals. In this guide, we’ll explore the many science-backed reasons to include beets in your diet, how fermentation enhances their benefits, and easy ways to prepare them—including a probiotic-rich beet recipe at the end.

Why Beets Deserve a Spot in Your Daily Diet

Beets are loaded with nutrients and unique plant compounds that make them a nutritional standout. Here’s what you get with every bite:

Rich in vitamins: A, C, K, and several B vitamins
High in minerals: Iron, potassium, magnesium, calcium, and manganese
Packed with fiber: Supporting healthy digestion
Powerful pigments: Betalains, which offer antioxidant and anti-inflammatory effects

What makes beets truly exceptional is their ability to support multiple body systems—from your cardiovascular health to cognitive performance.

Fermented Beets: A Gut-Friendly Superfood

Fermenting beets adds another layer of health benefits by introducing probiotics—beneficial bacteria that support gut health and immune balance. During fermentation, beets develop strains of Lactobacillus, a probiotic known for its ability to:

Balance gut microbiota
Improve digestion and nutrient absorption
Support immune defense and reduce harmful bacteria
Combat oxidative stress at the cellular level

Tip: Incorporating fermented beets into your meals offers a gentle way to nurture your digestive system and boost your overall wellness.

10 Amazing Health Benefits of Beets, Backed by Research

1. Natural Detox Support

Beets aid the liver and kidneys in flushing out toxins. Their antioxidants, particularly betalains, help neutralize harmful compounds and reduce oxidative stress.

Science Says: Beet juice ranks among the most potent natural detox drinks due to its high antioxidant profile.

2. Helps Lower Blood Pressure

Beets are naturally high in dietary nitrates, which the body converts into nitric oxide. This compound helps widen blood vessels, improving circulation and reducing blood pressure.

Clinical Insight: Studies show blood pressure can drop within hours after consuming beet juice.

3. Supports Heart Health and Lowers Cholesterol

Beets and beet greens may help reduce LDL (“bad”) cholesterol, thanks to their fiber, flavonoids, and folate content. These compounds also support healthy weight and blood lipid levels.

4. Reduces Inflammation

Chronic inflammation is linked to many diseases, and beets help combat it naturally. Betalains and other phytonutrients in beets act like natural anti-inflammatories—without the side effects of NSAIDs.

5. Improves Stamina and Athletic Performance

Nitrates in beets enhance oxygen delivery to muscles, improving endurance and exercise performance.

In Practice: Runners and athletes have reported improved speed and endurance after consuming beetroot.

6. Enhances Brain Function

Increased nitric oxide from beet consumption helps boost blood flow to the brain, potentially improving memory, mental clarity, and focus—especially in older adults.

7. Promotes Liver and Kidney Health

The compound betaine, found in beets, supports liver detox and helps prevent fat buildup. Beets also reduce oxidative damage in the kidneys, supporting long-term organ health.

8. May Reduce the Risk of Dementia

Beet juice has been shown to increase cerebral blood flow in areas associated with age-related cognitive decline.

9. Helps Prevent Certain Types of Cancer

Early research indicates that the antioxidants in beets may help protect cells from mutations and slow the growth of cancer cells.

10. Boosts Mood and Mental Well-Being

Beets support dopamine production and may reduce symptoms of depression when combined with SAMe (S-adenosylmethionine), a natural compound used to manage mood disorders.

Are There Any Side Effects?

Beets are generally safe and beneficial, but there are a few things to keep in mind:

Beeturia: Beets may turn urine or stool pink/red—this is harmless.
Kidney stones: Beets are high in oxalates, which may contribute to stone formation in sensitive individuals.
Tooth staining: Frequent consumption may cause discoloration.

Moderation and balance are key when enjoying this nutritious root.

Storage and Cooking Tips for Beets

Storage: Keep in a cool, humid place to preserve freshness. Avoid dry, warm areas to prevent shriveling.
Freezing: Cook, chop, and freeze for long-term use.
Cooking Time: Light cooking preserves nutrients—steam for 15 minutes or roast for under an hour.
Recipe Idea: Try borscht, a classic beet soup with red cabbage, onions, and fresh herbs for a hearty meal.

Anti-Inflammatory Beet & Ginger Juice Recipe

Combine the benefits of beets and ginger for a powerful anti-inflammatory drink that supports digestion and reduces joint pain.

Ingredients:

1 medium beet (peeled and chopped)
1 carrot (peeled and chopped)
1 medium apple (seeded and sliced)
1 orange (peeled)
3 kale leaves
1-inch piece of fresh ginger

Instructions:

Wash and prep all ingredients.
Juice in manageable chunks (starting with the orange).
Serve immediately for best nutrient absorption.

How to Make Fermented Beets at Home

Fermenting beets is easy and adds gut-friendly probiotics to your meals.