If You Eat Beets Every Day, Here’s What Happens to Your Body (Plus How to Prepare Them)

Beets (also known as beetroot) are one of the most underrated superfoods you can add to your daily diet. Whether raw, roasted, juiced, or steamed, beets are nutrient-rich, anti-inflammatory, and packed with antioxidants. Regularly including them in your meals can transform your health in surprising ways.

Let’s break down what happens to your body if you eat beets every day—and how you can easily prepare them to maximize their benefits.

🧬 What Happens to Your Body When You Eat Beets Every Day

1. Your Blood Pressure May Drop

Beets are rich in nitrates, which your body converts into nitric oxide—a compound that relaxes blood vessels and improves circulation. Multiple studies show that daily beet consumption can lower systolic blood pressure by up to 10 mmHg.

💡 Try: Beet juice in the morning for a natural blood pressure regulator.

2. Improved Athletic Performance

Thanks to the boost in nitric oxide, beet consumption can increase oxygen flow to muscles, enhancing stamina and endurance. That’s why beets are a favorite among athletes.

🏃 Drink beet juice or eat roasted beets 2–3 hours before a workout.

3. Better Brain Function

Nitric oxide also benefits the brain by increasing blood flow to the prefrontal cortex, an area involved in decision-making and focus. Some research links daily beet intake to improved cognitive performance in older adults.

4. Detoxification Support

Beets contain betalains, natural pigments with powerful antioxidant and anti-inflammatory properties. These compounds support the liver in detoxifying the blood and breaking down toxins more efficiently.

🧠 Daily beet intake helps your body cleanse naturally—no “juice cleanse” needed.

5. Digestive Health Boost

With around 3.5 grams of fiber per cup, beets are excellent for gut health. Daily consumption promotes regular bowel movements and a balanced microbiome.

🚽 If your stool turns pink or red, don’t panic—it’s called “beeturia” and is harmless.

6. Better Skin, Hair, and Energy

The combination of iron, folate, vitamin C, and antioxidants supports red blood cell production, fights inflammation, and enhances skin glow. Many people report more energy, mental clarity, and clearer skin after regular beet intake.

🥗 How to Prepare Beets (Step-by-Step Guide)

Beets are incredibly versatile, and this easy preparation method preserves their nutrients while enhancing flavor.

🌱 Ingredients:

  • 3–4 medium fresh beets

  • Olive oil (optional)

  • Sea salt and black pepper

  • Fresh herbs (optional: parsley, dill, thyme)

🔪 Step-by-Step Instructions:

Step 1: Wash and Trim

  • Rinse beets thoroughly to remove dirt.

  • Trim off the leafy tops (save them! Beet greens are edible and nutritious).

Step 2: Choose Your Method

Option 1: Roasted Beets (best for flavor)

  • Preheat oven to 400°F (200°C).

  • Wrap whole, unpeeled beets in foil or place in a covered baking dish.

  • Roast for 40–60 minutes, depending on size.

  • Let cool slightly, then rub skins off with a paper towel.

Option 2: Steamed Beets (quick and nutrient-retaining)

  • Peel and chop beets into 1-inch cubes.

  • Steam for 15–20 minutes until fork-tender.

Option 3: Raw Shredded Beets (great for salads)

  • Peel and grate raw beets with a box grater or food processor.

  • Use immediately or marinate in lemon juice and olive oil.

🥄 Step 3: Serve and Enjoy

  • Add to salads, grain bowls, smoothies, or simply eat them with a drizzle of olive oil and lemon juice.

  • Season with salt, pepper, and fresh herbs.

  • Store cooked beets in the fridge for up to 5 days.

💡 Optional: Make Beet Juice or Smoothie

If you prefer drinking your nutrients:

Beet Juice Recipe (No Juicer Needed)

Ingredients:

  • 1 medium beet, peeled and chopped

  • 1 apple

  • 1 small carrot

  • ½ inch fresh ginger

  • 1 cup water or coconut water

  • Juice of ½ lemon

Instructions:

  1. Blend all ingredients in a high-speed blender until smooth.

  2. Strain using a fine mesh sieve or cheesecloth.

  3. Drink immediately for maximum benefits.

⚠️ Side Note: Who Should Be Cautious?

  • People with kidney stones should moderate beet intake due to oxalates.

  • Beets may temporarily darken urine or stool—this is harmless and known as beeturia.

🟢 Final Thoughts

Eating beets every day is one of the simplest ways to naturally detox, support your heart, fuel your brain, and boost your energy. Whether roasted, raw, or juiced, beets are a powerful addition to your daily routine. With just a few minutes of prep, you can make this superfood a delicious part of your everyday health journey.