If you are increasing your fiber intake, do so gradually and drink enough fluids to help your digestive system adjust.

3. Beets Contain Beneficial Plant Compounds

The red and purple color of many beets comes from natural pigments called betalains. These compounds have antioxidant properties and are being studied for their potential roles in human health.

Antioxidants help protect cells from oxidative stress, a process associated with normal metabolism and various environmental exposures.

Although laboratory research has identified interesting properties in beet compounds, more human research is needed to establish the extent of specific health benefits from eating beets.

The practical takeaway is simple: beets are one useful addition to a varied diet rich in colorful vegetables and fruits. No single vegetable can provide every nutrient or guarantee protection against disease.

4. They Supply Important Vitamins and Minerals

Beets provide several nutrients, including folate, which helps the body make DNA and supports normal cell division.

They also contain smaller amounts of other vitamins and minerals. Their overall nutritional contribution depends on the quantity eaten and how they are prepared.

Whole beets are a convenient option because they can be incorporated into many meals without requiring added sugar or elaborate preparation.

For everyday eating, try roasted beets with herbs, grated raw beets in a salad, or cooked beets served alongside beans, whole grains, or a source of protein.

5. Beets Can Temporarily Change Urine or Stool Color

One effect that sometimes surprises people is a reddish or pink color in urine or stool after eating beets. This is commonly known as beeturia when it affects urine.

The change is caused by natural beet pigments and is generally harmless when it occurs after beet consumption. Not everyone experiences it, and the color change can vary.

However, it is important not to assume that every instance of red or pink urine or stool is caused by food. Blood can have a similar appearance.