Beets are often called a “superfood,” and while the term is overused, they really do offer science-backed benefits thanks to their antioxidants, nitrates, fiber, and folate. Here’s what experts confirm about what they actually do.

Beets help lower blood pressure because their nitrates turn into nitric oxide, which relaxes blood vessels. One study found that “250ml (8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3–6 hours.” This makes them useful for those with high or borderline-high blood pressure, though not as a replacement for medication.

Beets also boost endurance. Nitric oxide makes muscles use oxygen more efficiently. Research showed cyclists who drank beet juice before a ride “rode 2.8% faster and used less oxygen.” Similar performance improvements appear in runners, swimmers, and even older adults. Eating beets 2–3 hours before exercise works best.

They also support brain function by increasing blood flow to the frontal lobe, which manages memory and decision-making. Studies found older adults who drank beet juice showed “brain activity patterns similar to younger adults” during mental tasks, making beets helpful for aging adults or students who need extra focus.

Beets fight inflammation thanks to betalains, the red pigments that act as antioxidants. Research shows “betalains may help reduce markers of chronic inflammation” linked to arthritis, heart disease, and cancer. Raw, roasted, or juiced beets retain the most nutrients.