highest dietary sources of naturally occurring nitrates, which your body converts into nitric oxide—a molecule that relaxes and dilates blood vessels.
8 Things That Happen When You Add Beets to Your Diet
Let me walk you through what the research says.
1. Your Blood Pressure May Decrease (Within Hours)
This is the most well-studied benefit.
What the science says: A 2013 meta-analysis found that drinking beet juice significantly lowered systolic blood pressure (by about 4-5 mmHg) within 2-4 hours of consumption. The effect is due to dietary nitrates, which your body converts into nitric oxide, relaxing blood vessels and improving blood flow.
What you may notice: More stable blood pressure readings, especially if you eat beets regularly. The effect is modest but meaningful.
Who benefits most: People with hypertension or pre-hypertension.
2. Your Athletic Performance May Improve
Athletes have been using beet juice for years. Now science backs them up.
