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Eat Beets

Eat Beets

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Eat Beets infographic
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Beets are a vegetable that is high in fiber, protein, potassium, and vitamins such as folate. Eating them can help maintain normal function of the nervous system and muscles.

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Possible Benefits

  • Helps you stay relaxed
  • Helps lower blood pressure 
  • Promotes liver detoxification 
  • Improves heart health
  • Helps maintain good bone health
  • Gives you more energy when working out.
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Required Equipment


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How to Do It

You can eat beets either in salads, soup, smoothies, or other preparations. They have the advantage that they are easy to prepare and can be eaten without cooking.

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Why it works

  • As a source of vitamin C, beet promotes high white blood cell activity and optimal immune system function. 
  • The nitrates it contains help increase the level of oxygenation in the somato-motor cortex of the brain, an area that is often particularly affected by the passage of time. 
  • Some of its components, especially the betalain pigments, promote antioxidant, anti-inflammatory and chemo-preventive effects [1].
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Time Commitment

10-15 minutes

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Suggested Frequency

3-4 times per week

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Time of Day

Noon, accompanied by the usual meal

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Possible Side Effects

  • It is not recommended for use by people with kidney problems. 
  • Those who have digestive problems, should consume this food in low quantities. 
  • People who have gastric ulcers or other such disorders should consume beets in low amounts, and not the raw vegetable.
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  • Beets is also known for its aphrodisiac effect.
  • This food has the advantage of being easily usable in the kitchen, and is available for a relatively low price.
  • Studies are currently underway to further explore the possible effects of this food on cancer prevention.
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Supporting Studies and Articles

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  1. The Potential Benefits of Red Beetroot Supplementation in Health and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
  2. Nutritional and functional potential of Beta vulgaris cicla and rubra. https://www.ncbi.nlm.nih.gov/pubmed/23751216
  3. Nitrate ingestion: a review of the health and physical performance effects. https://www.ncbi.nlm.nih.gov/pubmed/25412154
  4. Antioxidant activity and phenolic content of betalain extracts from intact plants and hairy root cultures of the red beetroot Beta vulgaris cv. Detroit dark red. https://www.ncbi.nlm.nih.gov/pubmed/20195764
  5. Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947971/
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 Happiness  Stress  Sleep  Immunity  Energy
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