Beets: The Real Deal on Superfood Hype

Beets, those vibrant red root vegetables, are often hailed as a nutritional powerhouse. But do they truly live up to the hype? The answer, as with many things in nutrition, is a nuanced “Ehh… maybe.”

Cydney McQueen, PharmD, a clinical professor at the University of Missouri-Kansas City School of Pharmacy, explains, “If you really want to get the full health benefits of beets, don’t waste your money on supplements or special juices. Just eat beets.”

So, what does the science say about this colorful root? Let’s dive into the potential benefits and see where the beet hype stands.

Beets and Antioxidants: A Powerful Punch

Beets are bursting with antioxidants, those crucial compounds that combat free radicals in the body. Free radicals, generated by normal bodily processes and environmental factors like pollution, can damage cells and contribute to chronic diseases.

Beets, thanks to their vibrant pigments called betalains, are particularly effective at neutralizing these harmful molecules. Studies have shown that whole beets are twice as potent as other red, orange, purple, and blue produce when it comes to antioxidant activity.

While research suggests potential anticancer properties of betalains, it’s important to note that more research is needed to confirm these benefits in humans.

Beets and Heart Health: A Nitric Oxide Boost

Beets are rich in nitrates, which convert into nitric oxide in the body. Nitric oxide is a gas that relaxes blood vessels, improving blood flow and potentially lowering blood pressure.

Some studies, though limited in size, have shown that beetroot juice can temporarily reduce heart rate and blood pressure. However, research is still inconclusive, and the effects may be modest.

Preliminary evidence suggests beets may also play a role in blood sugar regulation and cholesterol reduction, but further research is needed to confirm these findings.

Beets and Athletic Performance: A Marginal Edge?

Beets have gained popularity among athletes due to their potential to enhance blood flow and oxygen delivery to muscles.

While some studies show that beetroot juice might improve exercise tolerance and speed in elite athletes, the benefits for the average person are likely minimal.

McQueen suggests, “If you are an Olympic-level athlete where subtle differences might mean the difference between silver and gold, then sure, try it.”

Beetroot and Brainpower: Mixed Results

Research on the impact of beets on cognitive function is mixed. Some studies suggest that beetroot supplements may improve memory consolidation, while others have found no significant cognitive benefits.

More research is needed to fully understand the potential role of beets in brain health.

The Bottom Line: Eat Your Beets!

While the evidence for beet supplements is still emerging, there’s no doubt that eating whole beets offers a wealth of nutritional benefits.

McQueen emphasizes, “The good thing is that it’s safe to try—except maybe for people who are at risk of kidney stones—but getting it in the form of a healthy, whole food is still the best way because you get all the fiber and all the other good things that come with it.”

So, next time you’re looking for a nutrient-rich addition to your diet, reach for a beet!

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