Beets are one of the most nutrient-rich root vegetables, known for their deep red-purple color and naturally occurring compounds such as dietary nitrates, betalains, fiber, folate, potassium, and other plant nutrients. Research has investigated beets for their potential effects on cardiovascular health, blood pressure, exercise performance, antioxidant activity, and metabolic health.
Fermented beets may offer some additional nutritional interest because fermentation introduces microorganisms and produces organic acids and other metabolites. However, it is important to distinguish what has been demonstrated specifically with beets from what has been observed with fermented vegetables in general.
1. Beets May Support
1. Beets May Support Healthy Blood Pressure
One of the best-studied components of beets is inorganic nitrate.
After consumption, dietary nitrate can contribute to the production of nitric oxide, a signaling molecule involved in blood-vessel relaxation and circulation. Clinical research has therefore examined beetroot and nitrate-rich foods in relation to cardiovascular function.
A systematic review and meta-analysis of randomized controlled trials found that inorganic nitrate intake was associated with reductions in resting blood pressure. Another review specifically examining beetroot nitrate supplementation found improvements in some cardiovascular measures, including arterial stiffness and endothelial function.
This does not mean that eating beets treats hypertension or replaces prescribed medication. Rather, beets can be one part of a dietary pattern that supports cardiovascular health.
2. They May Support Blood Vessel Function
Healthy blood vessels need to expand and contract appropriately. This process is partly regulated by nitric oxide.
