Proven Health Benefits of Beets and Fermented Beets (Science-Based)

Proven Health Benefits of Beets and Fermented Beets (Science-Based)

Beets are one of those colorful vegetables that can easily be overlooked, yet they contain several naturally occurring compounds that have attracted significant attention from nutrition and health researchers. Their deep red-purple color comes largely from betalain pigments, while their natural nitrate content has been studied for its possible effects on blood pressure and blood-vessel function.

Fermented beets add another interesting dimension. Fermentation can change the food's flavor, texture, acidity, and microbial composition. Depending on how they are prepared, fermented vegetables may provide beneficial microorganisms and fermentation-derived compounds. However, it is important to distinguish what research has actually demonstrated about beets from what is still being investigated about fermented beets.

So, what makes beets worth adding to your diet? And can fermented beets offer additional benefits?

Let's take a closer look.

1. Beets Are Rich in Naturally Occurring Nitrates

One of the most studied characteristics of beets is their nitrate content.

Dietary nitrate can be converted in the body through the nitrate-nitrite-nitric oxide pathway. Nitric oxide is involved in the relaxation and widening of blood vessels, which can influence circulation and blood pressure.

Research on beetroot juice has produced particularly interesting results. Several systematic reviews and meta-analyses of randomized controlled trials have found that beetroot or dietary nitrate supplementation can modestly reduce blood pressure, particularly systolic blood pressure.

A meta-analysis published in 2017, for example, found an average reduction of about 3.55 mmHg in systolic blood pressure and 1.32 mmHg in diastolic blood pressure among beetroot-juice-supplemented groups compared with controls.

More recent research focusing specifically on adults with hypertension found that beetroot juice was associated with an approximately 5.31 mmHg reduction in clinical systolic blood pressure. However, the researchers rated the certainty of the evidence as low and found no significant improvement in some other blood-pressure measurements.

This means beets may support healthy blood pressure, but they should not be viewed as a replacement for prescribed medication or medical treatment.

2. They May Support Cardiovascular Health

Healthy blood vessels are essential for cardiovascular health. Because nitrate-derived nitric oxide participates in blood-vessel relaxation, researchers have investigated whether nitrate-rich foods could contribute to cardiovascular health.

The evidence is most convincing for a modest effect on blood pressure rather than for claims that beets can prevent or cure heart disease.

That distinction matters.

Eating beets as part of a diet rich in vegetables, fruits, whole grains, legumes, nuts, and other minimally processed foods can contribute to an overall heart-healthy eating pattern. But no single food should be considered a cure for cardiovascular disease.

Beets are best viewed as one nutritious component of a broader lifestyle.

3. Beets Provide Antioxidant Compounds

The striking color of red and purple beets comes largely from betalains, a group of plant pigments that includes betacyanins and betaxanthins.

These compounds have antioxidant properties that have made them the subject of laboratory and nutritional research.

Antioxidants help protect cells from oxidative damage caused by reactive molecules. Our bodies naturally produce these molecules during normal metabolism, while environmental factors can also contribute to oxidative stress.

Eating a variety of colorful vegetables is a practical way to obtain different plant compounds. Beets can therefore be part of a diverse diet rather than being treated as a single "superfood."

The strongest approach is variety: combine beets with leafy greens, tomatoes, peppers, carrots, berries, legumes, and other plant foods.

4. Beets Can Contribute to Better Exercise Performance

Beetroot has also become popular among athletes because of its nitrate content.

Nitric oxide can influence blood flow and oxygen utilization, which has led researchers to study whether beetroot juice may affect physical performance.

Some studies have reported improvements in exercise efficiency or endurance under particular conditions, especially when nitrate-rich beetroot products are consumed before exercise.

However, the effects vary according to the person, exercise type, dose, timing, and training status.

This is another reason to avoid exaggerated claims such as "beets dramatically increase athletic performance." The evidence is promising in certain situations, but it does not mean everyone will experience a major improvement.

For everyday nutrition, you don't need to use concentrated beetroot supplements to enjoy the vegetable. Whole cooked or raw beets can be included in salads, soups, grain bowls, and side dishes.

5. Beets Provide Fiber

Whole beets contain dietary fiber, which is important for digestive health.

Fiber helps add bulk to stool and supports normal bowel movements. It also contributes to feelings of fullness and can help support a balanced diet.

Importantly, whole beets and beet juice are not nutritionally identical.

Juicing removes much of the fiber, even though it may concentrate some of the plant's other components. If your goal is to increase dietary fiber, eating the whole vegetable is generally preferable.

Try roasted beets with leafy greens, sliced beets in a salad, or cooked beets alongside beans and whole grains.

6. Beets Supply Important Micronutrients

Beets aren't only about nitrates and antioxidants.

They also provide nutrients such as folate, potassium, manganese, and other vitamins and minerals in varying amounts.

Folate is involved in DNA synthesis and cell division, while potassium contributes to normal muscle and nerve function and helps maintain fluid balance.

The amount of each nutrient depends on serving size and preparation, but beets can make a useful contribution to an overall nutrient-rich diet.

Their natural sweetness also makes them an easy way to add variety to meals without relying on heavily processed ingredients.

What Makes Fermented Beets Different?

Fermented beets are usually prepared by allowing naturally occurring microorganisms to ferment the vegetable in a salty environment.

During fermentation, microorganisms metabolize carbohydrates and produce compounds such as lactic acid. This changes the flavor and creates the characteristic tang associated with many fermented foods.

Fermentation may also alter the availability of some nutrients and plant compounds.

But there is an important point to remember:

Not every fermented beet product is automatically a probiotic food.

The term "probiotic" refers to specific live microorganisms that have been studied and shown to provide a health benefit when consumed in an appropriate amount.

A fermented food can contain live microorganisms without meeting the technical definition of a probiotic.

7. Fermented Beets May Support Gut Microbial Diversity

The gut microbiome contains trillions of microorganisms that interact with food components and with the body.

Fermented foods are increasingly being studied because they can contain live microorganisms and fermentation-derived compounds.

Some research on fermented-food diets has suggested that regularly eating fermented foods may influence gut microbial communities and inflammatory markers. However, the research is not strong enough to claim that fermented beets specifically will produce a particular medical outcome.

In other words, the general evidence for fermented foods is interesting, but we should not automatically transfer every finding to fermented beets.

Still, fermented beets can be a flavorful way to include fermented vegetables in your diet.

8. Fermentation Can Make Beets More Interesting to Eat

Health isn't only about nutrients.

A food that tastes good and is easy to include in meals is more likely to become part of a sustainable eating pattern.

Fermented beets have a pleasantly tangy flavor that can complement salads, sandwiches, grain bowls, roasted vegetables, eggs, and many other dishes.

For someone who doesn't enjoy plain cooked beets, fermentation may make them more appealing.

That can be a genuine nutritional advantage: the best healthy foods are often the ones you actually enjoy eating consistently.

9. Fermented Beets May Preserve Some Plant Compounds

Fermentation doesn't simply "add probiotics." It is a biological process that can change the chemical characteristics of food.

Microorganisms can break down certain carbohydrates and other compounds, potentially changing flavor, texture, acidity, and the availability of some substances.

Research on fermented vegetables suggests that fermentation can affect antioxidant activity and other nutritional properties, although the exact effects depend heavily on the vegetable, microorganisms involved, salt concentration, temperature, fermentation time, and storage conditions.

Therefore, fermented beets should be appreciated as a distinct food rather than assumed to be nutritionally identical to fresh beets.

A Simple Fermented Beet Recipe

If you want to try fermented beets at home, keep the process simple and focus on food-safety practices.

Ingredients

2–3 fresh beets

Filtered or clean water as appropriate for your preparation

Non-iodized salt suitable for fermentation

A clean fermentation jar

Optional: garlic, dill, peppercorns, or other herbs and spices

Basic Method

Wash and prepare the beets carefully, removing damaged areas.

Slice or cut them into manageable pieces and place them in a clean fermentation jar.

Prepare a saltwater brine according to a tested fermentation recipe. The exact salt concentration matters because fermentation relies on creating conditions that favor desirable microorganisms while discouraging unwanted microbial growth.

Pour the brine over the beets, making sure the vegetables remain submerged.

Use an appropriate fermentation weight if necessary to keep the beets beneath the liquid.

Cover the jar using a fermentation lid or another method designed to allow gases to escape safely.

Allow the beets to ferment under appropriate conditions and monitor them according to a reliable fermentation guide.

Once they have reached the desired acidity and flavor, refrigerate them.

Because fermentation is a food-safety process, beginners should follow a tested recipe rather than improvising salt concentrations or fermentation times.

How to Eat Beets and Fermented Beets

There are many easy ways to include them in everyday meals.

Add them to salads

Combine cooked or fermented beets with leafy greens, chickpeas, walnuts, and a simple vinaigrette.

Serve them with grains

Try beets with quinoa, brown rice, lentils, or another whole grain.

Add fermented beets to sandwiches

A few slices can provide acidity and crunch, especially alongside hummus or other plant-based fillings.

Make a colorful vegetable bowl

Combine beets with roasted vegetables, beans, greens, seeds, and a yogurt- or tahini-based dressing.

Enjoy them as a side dish

Roasted beets with herbs and a small amount of olive oil can be surprisingly satisfying.

Are There Any Downsides?

Although beets are nutritious for most people, there are a few things worth knowing.

First, beets can temporarily turn urine or stool pink or red. This harmless effect is known as beeturia and can understandably be surprising the first time it happens.

Second, beets naturally contain oxalates. People who have been advised by a healthcare professional to limit dietary oxalate may need individualized guidance about how much beetroot to consume.

Third, beetroot products can contribute to lower blood pressure. If you already take medication that lowers blood pressure, it is sensible to discuss significant dietary changes or concentrated beetroot supplements with your healthcare professional.

Fourth, fermented vegetables can contain substantial amounts of sodium depending on the recipe. People who need to limit sodium should pay attention to portion size and the overall salt content of their diet.

Finally, homemade fermentation requires care. Incorrect preparation, contamination, or improper storage can create food-safety risks. Use reliable fermentation instructions and discard a batch if it develops signs of spoilage or anything appears abnormal.

Fresh Beets or Fermented Beets: Which Is Better?

There isn't one universal winner.

Fresh or cooked beets are an excellent source of whole-food nutrition, including fiber and naturally occurring plant compounds.

Beetroot juice has been studied extensively for its nitrate content and possible blood-pressure effects.

Fermented beets provide a different culinary experience and may offer benefits associated with fermented vegetables, although research specifically on fermented beets is much less extensive than the research on beetroot juice.

The simplest answer is: include the form you enjoy and that fits your nutritional needs.

You don't have to choose only one.

The Bottom Line

Beets deserve their place in a healthy diet.

Scientific research provides evidence that nitrate-rich beetroot products can modestly lower blood pressure in some adults, particularly systolic blood pressure.

Beets also provide fiber, folate, potassium, and colorful plant compounds such as betalains.

Fermented beets are an interesting extension of this nutritious vegetable. Fermentation can change the food's microbial and chemical characteristics and may offer some of the advantages associated with fermented vegetables. However, claims about fermented beets specifically should remain cautious because direct clinical evidence is much more limited.

Rather than searching for a single "miracle food," think of beets as one small piece of a much larger health picture.

A balanced diet, regular physical activity, adequate sleep, healthy body weight, not smoking, and appropriate medical care all matter far more than any individual ingredient.

So the next time you see a bunch of fresh beets at the market, consider bringing them home.

Roast them.

Steam them.

Add them to a salad.

Or, if you enjoy fermented foods, try a carefully prepared fermented version.

Their vibrant color, earthy sweetness, and impressive nutritional profile make beets a simple and delicious way to add more plant foods to your everyday meals.

A healthy diet doesn't have to be complicated. Sometimes, it starts with something as simple as adding one more colorful vegetable to your plate.