The Health Benefits of Beet Root: Nutrition, Heart Health & More

Beet root (scientifically Beta vulgaris) is not only a pretty colored vegetable, it is also known as a functional ingredient that may support heart health, circulation, exercise performance, and overall wellness. 

Whether enjoyed as a whole food, juice, or a concentrated supplement like our Beet Root Whole Food Blend, this reddish-purple root has an impressive nutrient profile and multiple studies to support its health benefits. By incorporating beet root into your diet, what types of benefits can you expect?

Nutrient Powerhouse With Multiple Benefits

Beet root is a great source of vitamins, minerals, antioxidants, fiber, and plant compounds. More specifically, it provides dietary nitrates (naturally occurring plant compounds), folate, potassium, magnesium, and betalains, plant pigments with antioxidant and anti-inflammatory properties. These nutrients support heart health, nerve function, metabolism, and hydration. 

Heart Health: Blood Pressure, Circulation & Nitric Oxide

Beet root’s combination of nitrates and antioxidants has made it a subject of growing interest in heart health research. Here are some specific ways it helps the heart:

Blood Pressure Support

One of the best-studied effects of beetroot is its high nitrate content, which the body converts to nitric oxide, a molecule that relaxes and widens blood vessels. This relaxation supports healthy blood pressure and improved circulation, two key markers of heart health. 

Some studies show that drinking nitrate-rich beetroot juice can improve blood vessel health and lower blood pressure in older adults. This happens partly because the juice changes the mix of bacteria in your mouth, making it better at turning the nitrates into nitric oxide (which helps relax blood vessels).

Improved Circulation and Blood Flow

Increased nitric oxide levels also support blood vessel function, meaning smoother, more responsive blood flow throughout the body. This can have implications not only for blood pressure but may also help protect the heart long-term.  

Athletic Performance and Exercise Recovery

Because nitrates help enhance oxygen use during exercise, beet root, whether via juice, powder, or supplements, has been linked with improved stamina, endurance, and recovery. These benefits may help athletes perform at a higher level for longer and reduce soreness after workouts.

Antioxidant and Anti-Inflammatory Properties

Beet root contains betalains and polyphenols, antioxidants that help counter oxidative stress and support normal inflammation, two processes connected to faster aging and an increased risk of chronic disease. 

Digestive and Gut Health

While supplements concentrate specific compounds like nitrates, whole beets are a great source of dietary fiber, which supports digestion and a healthy gut microbiome. A balanced microbiome is increasingly recognized as important for metabolic health, immune function, and even supporting heart health.

Practical Ways to Enjoy Beet Root

Beet root can be added to your diet or routine in many forms:

• Fresh or cooked beets: Great in salads, roasted dishes, or smoothies.

• Beet juice: Offers concentrated nitrates and is easy to incorporate pre- or post-exercise.

• Beet root supplements or powders: Convenient for consistent intake, especially if you don’t like the taste of beets.

Our Beet Root Whole Food Blend provides a concentrated source of beet root that can complement a diet rich in whole foods. 

Safety and Considerations

There are no significant concerns about adding beet root to your diet, but some considerations include:

• Beeturia: A harmless change in urine or stool color after beet consumption.

• Kidney stones: Beets contain oxalates, which may contribute to stone formation in susceptible individuals; consult a healthcare provider if you have a history of stones.

• Blood pressure effects: If you are taking antihypertensive medications, discuss significant dietary nitrate intake with your clinician.

The Takeaway: What Beet Root Can Do for Your Health

Beet root is more than a colorful addition to your plate. Its natural nitrates help support healthy blood pressure and circulation, while its antioxidants and nutrients contribute to anti-inflammatory, digestive, and exercise-related benefits. 

Whether you enjoy whole beets, a glass of juice, or a beet root supplement like our Beet Root Whole Food Blend, incorporating this root into a healthy lifestyle can be a heart-healthy choice.