10 Health Benefits of Beets That You Need to Know

Take advantage of beets' health benefits to detox your body, maintain a healthy weight, boost energy and more.

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Beet, beetroot bunch on grey stone background.

Help Support a Healthy Immune System

You know beets are tasty and easy to cook. But they’re surprisingly good for you, too. They’re packed full of vitamin C, folate (AKA vitamin B9), potassium, iron and manganese. You need these nutrients to help support a healthy immune system.

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Spiced pickled beets
Taste of Home

Keep You Full Longer

Eating meals that star beets is a great way to fill up without being weighed down. Every cup of beets has only 59 calories and 0.2 grams of fat. Since they’re a good source of fiber, you’ll feel fuller after eating beets without adding significant calories to your day.

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Fresh beets juice in glass on a grey wooden table
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Help Maintain a Healthy Complexion

What are the benefits of beet juice? To start, drinking beet juice is good for your hair and skin, reducing inflammation and preventing signs of aging. This is how to make beet juice with (or without) a juicer.

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Red Beetroot with herbage green leaves on rustic background.
Ivanna Pavliuk/Shutterstock

May Relieve Inflammation

Consuming beets may be a way to reduce inflammation naturally. In conjunction with a healthy diet, beets contain a powerful antioxidant (a phytonutrient called betalain) that may be able to help your body fight off the conditions that cause inflammation.

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Macro close up on a pile of freshly harvested beet roots

Prevent Cell Damage

Beets contain antioxidants thanks to their vitamin C, manganese and betalain. These antioxidants work together to neutralize free radicals, preventing damage to your cells.

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Fresh beet and carrots on wooden background

Improve Digestive Health

Many vegetables contain dietary fiber, but carrot and beet fiber are especially beneficial to your digestive tract. One cup of beets contains 3.8 grams of fiber, which moves through the intestines undigested. This fiber helps promote regularity and keeps your digestive health in peak condition.

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Fresh harvested beetroots in wooden crate, beets with leaves in the market
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Boost Energy

Beets are one of the best foods for athletes because of their energy-boosting abilities. The naturally occurring nitrates in beets can improve the efficiency of your body’s energy-producing cells, called mitochondria.

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healthy detox beet smoothie with chia seeds in a mason jar on a wooden background
Ekaterina Kondratova/Shutterstock

Detox Your Body

Drinking beet juice is a great way to detoxify your liver and rid your body of excess toxins. Create a smoothie with beets and other cleansing ingredients to naturally detox your body.

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fresh salad with beets and oranges
Olha Afanasieva/Shutterstock

Increase Weight Loss

Because beets are high in fiber and low in calories, they may help increase weight loss when added to a healthy diet. Each cup of beets will fill you up with 3.8 grams of fiber and only 59 calories. Once you learn how to cook beets, you can throw a handful of these tasty treats into any meal!

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Making homemade lip gloss from oil and beeswax colored with organic red beet juice

Bring Color to Your Lips

Did you know you can use beet root powder as a natural dye for lip gloss or blush? Simply melt a teaspoon each of castor oil and shea butter and stir in a teaspoon of beetroot powder. Store it in a small container for up to six months and use it to tint your lips or cheekbones.

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Lindsay D. Mattison
Lindsay has been writing for digital publications for seven years and has 10 years of experience working as a professional chef. She became a full-time food writer at Taste of Home in 2023, although she’s been a regular contributor since 2017. Throughout her career, Lindsay has been a freelance writer and recipe developer for multiple publications, including Wide Open Media, Tasting Table, Mashed and SkinnyMs. Lindsay is an accomplished product tester and spent six years as a freelance product tester at Reviewed (part of the USA Today network). She has tested everything from cooking gadgets to knives, cookware sets, meat thermometers, pizza ovens and more than 60 grills (including charcoal, gas, kamado, smoker and pellet grills). Lindsay still cooks professionally for pop-up events, especially when she can highlight local, seasonal ingredients. As a writer, Lindsay loves sharing her skills and experience with home cooks. She aspires to motivate others to gain confidence in the kitchen. When she’s not writing, you’ll find her cooking with fresh produce from the farmers market or planning a trip to discover the best new restaurants.