“Beet Benefits: What Doctors Say Happens When You Eat Them”

7 Evidence-Based Benefits of Beets

Can Help Lower Blood Pressure
How: Beets are high in nitrates, which your body converts into nitric oxide to relax blood vessels.
Evidence: A 2013 study found that 250 ml (8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3–6 hours.
✅ Best for: People with high or slightly elevated blood pressure (as a complement to, not a replacement for, medication).

May Boost Athletic Performance
How: Nitric oxide improves muscle oxygen efficiency.
Evidence: Cyclists who drank beet juice before a time trial rode 2.8% faster and used less oxygen. Similar results are seen in runners, swimmers, and older adults.
✅ Tip: Consume beets 2–3 hours before exercise for best results.

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