Beets may not be the first food that comes to mind when you think about healthy eating, but these brightly colored vegetables contain several nutrients and naturally occurring compounds that have attracted considerable attention.

From their deep red color to their earthy flavor, beets can be an easy addition to salads, soups, roasted vegetable dishes, and smoothies.

But what actually happens when you eat them regularly?

Beets Are Rich in Important Nutrients

Beets provide nutrients such as folate, potassium, manganese, and fiber. They also contain naturally occurring compounds called nitrates, which are converted by the body through several steps into nitric oxide.

Nitric oxide plays an important role in blood-vessel function and circulation.

This is one reason researchers have been interested in studying beetroot and beetroot juice.

They May Support Healthy Blood Pressure

One of the most studied potential benefits of beetroot is its relationship with blood pressure.

Dietary nitrates found in beets can contribute to the body's production of nitric oxide, which helps blood vessels relax and widen.

Research suggests that consuming beetroot may produce a modest reduction in blood pressure in some people. However, beets should not be considered a replacement for prescribed blood-pressure medication or medical treatment.

Beets May Support Exercise Performance

Beetroot has also become popular among athletes and active people.

The nitrates in beetroot may improve the efficiency of oxygen use during certain types of exercise. Some studies have found benefits related to endurance and exercise performance, particularly when beetroot is consumed before physical activity.

The effect can vary from person to person, and eating beets isn't a substitute for proper training, nutrition, hydration, and recovery.

They Provide Antioxidant Compounds

The deep red or purple color of many beets comes largely from pigments called betalains.

These naturally occurring compounds have antioxidant properties and are being studied for their potential biological effects.

Eating a variety of colorful vegetables is generally a useful way to increase the range of plant compounds in your diet.

Beets Can Also Affect the Color of Urine and Stool

One of the strangest things people sometimes notice after eating beets is a reddish or pink color in their urine or stool.

This is commonly known as beeturia when it affects urine.

It can look alarming, especially if you've never experienced it before, but beet pigments can pass through the digestive system and temporarily change the color of bodily waste.

However, if you notice blood in your urine or stool and you haven't recently eaten beets—or if you're unsure about the cause—you should speak with a healthcare professional rather than assuming it's from food.

Are Beets Good for Everyone?

For most people, beets can be part of a balanced diet.

However, people with certain medical conditions may need to pay attention to their overall intake of specific nutrients. Beets are also relatively high in oxalates, which may be relevant for people who have been advised by a healthcare professional to follow a low-oxalate diet.

If you have a medical condition, take medication, or have been advised to follow a specific diet, it's best to ask your doctor or dietitian whether beets are appropriate for you.

How Can You Add More Beets to Your Diet?

You don't need to eat large quantities to enjoy beets.

Try adding them to:

• Fresh salads

• Roasted vegetable dishes

• Soups

• Grain bowls

• Smoothies

• Homemade vegetable juices

Roasting can bring out their natural sweetness, while cooked or grated beets can add color and flavor to salads.

The Bottom Line

Beets are more than just a colorful vegetable. Their nitrates, betalains, fiber, vitamins, and minerals make them a nutritious addition to many diets.

Research suggests that beetroot may support healthy blood pressure and exercise performance in certain circumstances, although the effects vary and shouldn't be exaggerated.

And if your urine or stool suddenly turns pink or red after eating beets, don't panic—the pigments in beets can sometimes be responsible.

Do you eat beets regularly? What is your favorite way to prepare them? Share your answer in the comments!