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Table of Contents
Nutrition
Health Benefits
Side Effects
Eat Beets
Beets are known for their slight heart shape, bright colors, earthy flavor, and the ability to stain everything in sight when sliced in preparation for a meal. They are full of essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
This article covers the nutritional and health benefits, as well as the potential downsides, of eating beets. This information can help you determine whether adding beets to your diet is right for you and, if so, how to use them.
Westend61 / Getty Images
Beets Nutrition
Beets are a nutritious root vegetable that offers many health benefits. A 4-ounce (half-cup), or 85 gram (g), serving of sliced, boiled beets provides the following nutritional profile in grams, milligrams (mg), and micrograms (mcg):
In addition to these vitamins, minerals, and nutrients, beets are also high in antioxidants and plant compounds that offer anti-inflammatory properties.
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Health Benefits of Beets
Beets are packed with nutrition and offer various health benefits. Let’s look at what the science says about the benefits of eating beets.
20 Healthiest, Nutrient-Dense Vegetables
Lower Blood Pressure
Some of the most well-studied bioactive (health-promoting) compounds in beets are callednitrates. When you consume dietary nitrates from foods like beets, your body converts them into nitric oxide, a compound that relaxes and dilates your blood vessels and helps lower your blood pressure.
This is important for heart health because having uncontrolled chronichigh blood pressureis a known risk factor for developing heart disease.
Fights Inflammation
Eating beets may help your body respond to and manageinflammation(immune response to an irritant). Systemic (throughout-the-body) inflammation is a risk factor for various chronic diseases. Eating a diet rich in anti-inflammatory compounds is alifestyle practice that can lower inflammation.
Beets contain pigments calledbetalains, which are studied for their ability to help reduce inflammation.One study found that when participants consumed 250 milliliters (mL) of beetroot juice daily for two weeks, they experienced a significant reduction ininflammatory markers.
Improves Digestive Health
It’s important to support your digestive health as much as possible, as research shows thathealthy gut bacteriaare critical for overall health.
Eating a fiber-rich diet is one of the best ways to do this. Fiber is only found in plant foods, like beets. Surveys have revealed that most adults in the United States do not consume the minimum daily recommended amount of fiber of around 30 g.
You’ll find around 2 g of fiber per half-cup serving of boiled, sliced beets.You can also enjoy cooked beet greens, which provide 2 g of fiber per half-cup (72 g) serving.
Supports Brain Health
The nitrates in beets support brain health. This is especially important as many mental functions naturallydecline with age, but eating a nitrate-rich diet can offer protective benefits.
As the nitrates dilate and relax blood vessels to lower blood pressure, they also help increase blood circulation and oxygen transport to the brain.Some research has found that beet juice helps increase blood flow to the frontal lobe, the part of your brain responsible for working memory and decision-making.
Boosts Immune System
Eating abundant colorful fruits and vegetables, like beets, is a great way to support your natural immunity. Beets are full of antioxidants that help protect cellular health and anti-inflammatory compounds that benefit your immune health.
There’s also evidence that some of the compounds in beets may have anticancer properties, suggesting that they benefit immune function.
Prevents Heart Disease and Stroke
Increases Stamina
Endurance athletes consume beets and beet juice to help increase their athletic performance and stamina.This is due to the effects of dietary nitrates and their conversion to nitric oxide in the body.
Evidence shows that nitrates help relax and dilate blood vessels, increasing blood flow and oxygen to your heart, brain, and other organs and tissues. Nitrates also support how efficiently your mitochondria (cells' energy source) function during strenuous activity.
The best effects occur when beets or beet juice are consumed within two hours of activity when blood nitrate levels peak.
Side Effects of Eating Beets
While beets offer various nutrition and health benefits, people with certain individual factors may need to avoid or reduce their beet intake. Overall, beets are healthy for most people.
If you’re not used to eating beets, you may be surprised to find they turn your urine and bowel movements pink or red the next day, a phenomenon known asbeeturia.
People with a higher risk ofdeveloping kidney stonesmay also want to limit their beet consumption. When oxalic acid (a plant-derived compound) levels are high, it can bind to minerals like calcium, leading to kidney stone formation among people who are more susceptible or have a history of kidney stones.
What Are Kidney Stones?
Beets consist of the root, usually red, purple, or yellow, and the appropriately named greens. Each color and part offers unique health benefits as follows:
How to Eat Beets
You can enjoy beets in a number of ways and in both savory and sweet dishes. Before you eat beets, wash and peel them. If they have greens on them, you can remove these and consider eating them as well. Both the beet and its greens offer numerous health benefits.
Once washed and peeled, beets can be eaten cooked or raw. For cooked beets, slice or chop them and use cooking methods like roasting, boiling, steaming, or baking. You might choose to season and drizzle them lightly with olive oil or avocado oil before baking or roasting.
For boiled beets, consider adding 2 tablespoons of lemon juice or vinegar to the boiling water to reduce their pigment from bleeding.
You can add cooked beets to smoothies, use them in chocolate cake recipes, blend them into homemade dips and sauces, serve them as a side dish, or add them to grain bowls or salads. You can grate or chop raw beets into matchsticks to use in things like salads, coleslaw, smoothies, or veggie burgers.
Beetroot Powder: Benefits of Mixable Powdered Beets
Summary
Beets are a versatile food, full of vitamins, minerals, antioxidants, fiber, and other plant compounds responsible for various health benefits. Eating beets may help protect your heart health, reduce high blood pressure, support your endurance for workouts, and benefit your digestive system. People at a higher risk for calcium oxalate kidney stones may want to limit their beet intake, but otherwise, enjoy experimenting with these in slightly sweet and savory recipes.
The Surprising Benefits of Beet Supplements for Your Health
25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.FoodData Central.Beets, cooked, boiled drained.Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: A systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Fuchs FD, Whelton PK.High blood pressure and cardiovascular disease.Hypertension. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Asgary S, Afshani MR, Sahebkar A, et al.Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: A randomized crossover pilot study.J Hum Hypertens. 2016;30(10):627-632. doi:10.1038/jhh.2016.34de Vos WM, Tilg H, Van Hul M, Cani PD.Gut microbiome and health: Mechanistic insights.Gut. 2022;71(5):1020-1032. doi:10.1136/gutjnl-2021-326789Quagliani D, Felt-Gunderson P.Closing America’s fiber intake gap: Communication strategies from a food and fiber summit.Am J Lifestyle Med. 2016;11(1):80-85. doi:10.1177/1559827615588079FoodData Central.Beet greens, cooked, boiled, drained, without salt.Petrie M, Rejeski WJ, Basu S, et al.Beet root juice: An ergogenic aid for exercise and the aging brain.J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. doi:10.1093/gerona/glw219Lechner JF, Stoner GD.Red beetroot and betalains as cancer chemopreventative agents.Molecules. 2019;24(8):1602. doi:10.3390/molecules24081602Chen ZQ, Mou RT, Feng DX, Wang Z, Chen G.The role of nitric oxide in stroke.Med Gas Res. 2017;7(3):194-203. doi:10.4103/2045-9912.215750Domínguez R, Cuenca E, Maté-Muñoz JL, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A Systematic Review.Nutrients. 2017;9(1):43. doi:10.3390/nu9010043Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C.A single dose of beetroot juice enhances cycling performance in simulated altitude.Med Sci Sports Exerc. 2014;46(1):143-150. doi:10.1249/MSS.0b013e3182a1dc51Gupta KJ, Lee CP, Ratcliffe RG.Nitrite protects mitochondrial structure and function under hypoxia.Plant Cell Physiol. 2017 Jan 1;58(1):175-183. doi: 10.1093/pcp/pcw174.Senefeld JW, Wiggins CC, Regimbal RJ, Dominelli PB, Baker SE, Joyner MJ.Ergogenic effect of nitrate supplementation: A systematic review and meta-analysis.Med Sci Sports Exerc. 2020;52(10):2250-2261. doi:10.1249/MSS.0000000000002363Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018Ferraro PM, Bargagli M, Trinchieri A, Gambaro G.Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan diets.Nutrients. 2020 Mar 15;12(3):779. doi: 10.3390/nu12030779. PMID: 32183500; PMCID: PMC7146511.Skalicky M, Kubes J, Shokoofeh H, Tahjib-Ul-Arif M, Vachova P, Hejnak V.Betacyanins and betaxanthins in cultivated varieties ofBeta vulgarisL. compared to weed beets.Molecules. 2020;25(22):5395. doi:10.3390/molecules25225395Sadowska-Bartosz I, Bartosz G.Biological properties and applications of betalains.Molecules. 2021;26(9):2520. doi:10.3390/molecules26092520Fernando GSN, Sergeeva NN, Vagkidis N, Chechik V, Marshall LJ, Boesch C.Differential effects of betacyanin and betaxanthin pigments on oxidative stress and inflammatory response in murine macrophages.Mol Nutr Food Res. 2023;10.1002/mnfr.202200583. doi:10.1002/mnfr.202200583Jia YP, Sun L, Yu HS, et al.The pharmacological effects of lutein and zeaxanthin on visual disorders and cognition diseases.Molecules. 2017;22(4):610. doi:10.3390/molecules22040610Mitra S, Rauf A, Tareq AM, et al.Potential health benefits of carotenoid lutein: An updated review.Food Chem Toxicol. 2021;154:112328. doi:10.1016/j.fct.2021.112328Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.FoodData Central.Beets, cooked, boiled drained.Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: A systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Fuchs FD, Whelton PK.High blood pressure and cardiovascular disease.Hypertension. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Asgary S, Afshani MR, Sahebkar A, et al.Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: A randomized crossover pilot study.J Hum Hypertens. 2016;30(10):627-632. doi:10.1038/jhh.2016.34de Vos WM, Tilg H, Van Hul M, Cani PD.Gut microbiome and health: Mechanistic insights.Gut. 2022;71(5):1020-1032. doi:10.1136/gutjnl-2021-326789Quagliani D, Felt-Gunderson P.Closing America’s fiber intake gap: Communication strategies from a food and fiber summit.Am J Lifestyle Med. 2016;11(1):80-85. doi:10.1177/1559827615588079FoodData Central.Beet greens, cooked, boiled, drained, without salt.Petrie M, Rejeski WJ, Basu S, et al.Beet root juice: An ergogenic aid for exercise and the aging brain.J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. doi:10.1093/gerona/glw219Lechner JF, Stoner GD.Red beetroot and betalains as cancer chemopreventative agents.Molecules. 2019;24(8):1602. doi:10.3390/molecules24081602Chen ZQ, Mou RT, Feng DX, Wang Z, Chen G.The role of nitric oxide in stroke.Med Gas Res. 2017;7(3):194-203. doi:10.4103/2045-9912.215750Domínguez R, Cuenca E, Maté-Muñoz JL, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A Systematic Review.Nutrients. 2017;9(1):43. doi:10.3390/nu9010043Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C.A single dose of beetroot juice enhances cycling performance in simulated altitude.Med Sci Sports Exerc. 2014;46(1):143-150. doi:10.1249/MSS.0b013e3182a1dc51Gupta KJ, Lee CP, Ratcliffe RG.Nitrite protects mitochondrial structure and function under hypoxia.Plant Cell Physiol. 2017 Jan 1;58(1):175-183. doi: 10.1093/pcp/pcw174.Senefeld JW, Wiggins CC, Regimbal RJ, Dominelli PB, Baker SE, Joyner MJ.Ergogenic effect of nitrate supplementation: A systematic review and meta-analysis.Med Sci Sports Exerc. 2020;52(10):2250-2261. doi:10.1249/MSS.0000000000002363Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018Ferraro PM, Bargagli M, Trinchieri A, Gambaro G.Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan diets.Nutrients. 2020 Mar 15;12(3):779. doi: 10.3390/nu12030779. PMID: 32183500; PMCID: PMC7146511.Skalicky M, Kubes J, Shokoofeh H, Tahjib-Ul-Arif M, Vachova P, Hejnak V.Betacyanins and betaxanthins in cultivated varieties ofBeta vulgarisL. compared to weed beets.Molecules. 2020;25(22):5395. doi:10.3390/molecules25225395Sadowska-Bartosz I, Bartosz G.Biological properties and applications of betalains.Molecules. 2021;26(9):2520. doi:10.3390/molecules26092520Fernando GSN, Sergeeva NN, Vagkidis N, Chechik V, Marshall LJ, Boesch C.Differential effects of betacyanin and betaxanthin pigments on oxidative stress and inflammatory response in murine macrophages.Mol Nutr Food Res. 2023;10.1002/mnfr.202200583. doi:10.1002/mnfr.202200583Jia YP, Sun L, Yu HS, et al.The pharmacological effects of lutein and zeaxanthin on visual disorders and cognition diseases.Molecules. 2017;22(4):610. doi:10.3390/molecules22040610Mitra S, Rauf A, Tareq AM, et al.Potential health benefits of carotenoid lutein: An updated review.Food Chem Toxicol. 2021;154:112328. doi:10.1016/j.fct.2021.112328Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
FoodData Central.Beets, cooked, boiled drained.Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: A systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134Fuchs FD, Whelton PK.High blood pressure and cardiovascular disease.Hypertension. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Asgary S, Afshani MR, Sahebkar A, et al.Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: A randomized crossover pilot study.J Hum Hypertens. 2016;30(10):627-632. doi:10.1038/jhh.2016.34de Vos WM, Tilg H, Van Hul M, Cani PD.Gut microbiome and health: Mechanistic insights.Gut. 2022;71(5):1020-1032. doi:10.1136/gutjnl-2021-326789Quagliani D, Felt-Gunderson P.Closing America’s fiber intake gap: Communication strategies from a food and fiber summit.Am J Lifestyle Med. 2016;11(1):80-85. doi:10.1177/1559827615588079FoodData Central.Beet greens, cooked, boiled, drained, without salt.Petrie M, Rejeski WJ, Basu S, et al.Beet root juice: An ergogenic aid for exercise and the aging brain.J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. doi:10.1093/gerona/glw219Lechner JF, Stoner GD.Red beetroot and betalains as cancer chemopreventative agents.Molecules. 2019;24(8):1602. doi:10.3390/molecules24081602Chen ZQ, Mou RT, Feng DX, Wang Z, Chen G.The role of nitric oxide in stroke.Med Gas Res. 2017;7(3):194-203. doi:10.4103/2045-9912.215750Domínguez R, Cuenca E, Maté-Muñoz JL, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A Systematic Review.Nutrients. 2017;9(1):43. doi:10.3390/nu9010043Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C.A single dose of beetroot juice enhances cycling performance in simulated altitude.Med Sci Sports Exerc. 2014;46(1):143-150. doi:10.1249/MSS.0b013e3182a1dc51Gupta KJ, Lee CP, Ratcliffe RG.Nitrite protects mitochondrial structure and function under hypoxia.Plant Cell Physiol. 2017 Jan 1;58(1):175-183. doi: 10.1093/pcp/pcw174.Senefeld JW, Wiggins CC, Regimbal RJ, Dominelli PB, Baker SE, Joyner MJ.Ergogenic effect of nitrate supplementation: A systematic review and meta-analysis.Med Sci Sports Exerc. 2020;52(10):2250-2261. doi:10.1249/MSS.0000000000002363Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018Ferraro PM, Bargagli M, Trinchieri A, Gambaro G.Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan diets.Nutrients. 2020 Mar 15;12(3):779. doi: 10.3390/nu12030779. PMID: 32183500; PMCID: PMC7146511.Skalicky M, Kubes J, Shokoofeh H, Tahjib-Ul-Arif M, Vachova P, Hejnak V.Betacyanins and betaxanthins in cultivated varieties ofBeta vulgarisL. compared to weed beets.Molecules. 2020;25(22):5395. doi:10.3390/molecules25225395Sadowska-Bartosz I, Bartosz G.Biological properties and applications of betalains.Molecules. 2021;26(9):2520. doi:10.3390/molecules26092520Fernando GSN, Sergeeva NN, Vagkidis N, Chechik V, Marshall LJ, Boesch C.Differential effects of betacyanin and betaxanthin pigments on oxidative stress and inflammatory response in murine macrophages.Mol Nutr Food Res. 2023;10.1002/mnfr.202200583. doi:10.1002/mnfr.202200583Jia YP, Sun L, Yu HS, et al.The pharmacological effects of lutein and zeaxanthin on visual disorders and cognition diseases.Molecules. 2017;22(4):610. doi:10.3390/molecules22040610Mitra S, Rauf A, Tareq AM, et al.Potential health benefits of carotenoid lutein: An updated review.Food Chem Toxicol. 2021;154:112328. doi:10.1016/j.fct.2021.112328Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
FoodData Central.Beets, cooked, boiled drained.
Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801
Bonilla Ocampo DA, Paipilla AF, Marín E, Vargas-Molina S, Petro JL, Pérez-Idárraga A.Dietary nitrate from beetroot juice for hypertension: A systematic review.Biomolecules. 2018;8(4):134. doi:10.3390/biom8040134
Fuchs FD, Whelton PK.High blood pressure and cardiovascular disease.Hypertension. 2020;75(2):285-292. doi:10.1161/HYPERTENSIONAHA.119.14240
Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0
Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830
Asgary S, Afshani MR, Sahebkar A, et al.Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: A randomized crossover pilot study.J Hum Hypertens. 2016;30(10):627-632. doi:10.1038/jhh.2016.34
de Vos WM, Tilg H, Van Hul M, Cani PD.Gut microbiome and health: Mechanistic insights.Gut. 2022;71(5):1020-1032. doi:10.1136/gutjnl-2021-326789
Quagliani D, Felt-Gunderson P.Closing America’s fiber intake gap: Communication strategies from a food and fiber summit.Am J Lifestyle Med. 2016;11(1):80-85. doi:10.1177/1559827615588079
FoodData Central.Beet greens, cooked, boiled, drained, without salt.
Petrie M, Rejeski WJ, Basu S, et al.Beet root juice: An ergogenic aid for exercise and the aging brain.J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. doi:10.1093/gerona/glw219
Lechner JF, Stoner GD.Red beetroot and betalains as cancer chemopreventative agents.Molecules. 2019;24(8):1602. doi:10.3390/molecules24081602
Chen ZQ, Mou RT, Feng DX, Wang Z, Chen G.The role of nitric oxide in stroke.Med Gas Res. 2017;7(3):194-203. doi:10.4103/2045-9912.215750
Domínguez R, Cuenca E, Maté-Muñoz JL, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A Systematic Review.Nutrients. 2017;9(1):43. doi:10.3390/nu9010043
Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C.A single dose of beetroot juice enhances cycling performance in simulated altitude.Med Sci Sports Exerc. 2014;46(1):143-150. doi:10.1249/MSS.0b013e3182a1dc51
Gupta KJ, Lee CP, Ratcliffe RG.Nitrite protects mitochondrial structure and function under hypoxia.Plant Cell Physiol. 2017 Jan 1;58(1):175-183. doi: 10.1093/pcp/pcw174.
Senefeld JW, Wiggins CC, Regimbal RJ, Dominelli PB, Baker SE, Joyner MJ.Ergogenic effect of nitrate supplementation: A systematic review and meta-analysis.Med Sci Sports Exerc. 2020;52(10):2250-2261. doi:10.1249/MSS.0000000000002363
Mitchell T, Kumar P, Reddy T, et al.Dietary oxalate and kidney stone formation.Am J Physiol Renal Physiol. 2019;316(3):F409-F413. doi:10.1152/ajprenal.00373.2018
Ferraro PM, Bargagli M, Trinchieri A, Gambaro G.Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan diets.Nutrients. 2020 Mar 15;12(3):779. doi: 10.3390/nu12030779. PMID: 32183500; PMCID: PMC7146511.
Skalicky M, Kubes J, Shokoofeh H, Tahjib-Ul-Arif M, Vachova P, Hejnak V.Betacyanins and betaxanthins in cultivated varieties ofBeta vulgarisL. compared to weed beets.Molecules. 2020;25(22):5395. doi:10.3390/molecules25225395
Sadowska-Bartosz I, Bartosz G.Biological properties and applications of betalains.Molecules. 2021;26(9):2520. doi:10.3390/molecules26092520
Fernando GSN, Sergeeva NN, Vagkidis N, Chechik V, Marshall LJ, Boesch C.Differential effects of betacyanin and betaxanthin pigments on oxidative stress and inflammatory response in murine macrophages.Mol Nutr Food Res. 2023;10.1002/mnfr.202200583. doi:10.1002/mnfr.202200583
Jia YP, Sun L, Yu HS, et al.The pharmacological effects of lutein and zeaxanthin on visual disorders and cognition diseases.Molecules. 2017;22(4):610. doi:10.3390/molecules22040610
Mitra S, Rauf A, Tareq AM, et al.Potential health benefits of carotenoid lutein: An updated review.Food Chem Toxicol. 2021;154:112328. doi:10.1016/j.fct.2021.112328
Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Sci Nutr. 2021;9(11):6406-6420. doi:10.1002/fsn3.2577
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