If the color change is unexplained, persists, recurs, or occurs with pain or other symptoms, seek medical advice. When in doubt, a healthcare professional can help determine the cause.

Are Beets Safe for Everyone?

Most people can enjoy beets as part of a balanced diet. However, a few considerations may be relevant for certain individuals.

Beets contain oxalates, naturally occurring compounds that can contribute to calcium-oxalate kidney stone formation in susceptible people. Anyone with a history of these stones or a prescribed low-oxalate diet should follow individualized advice from their healthcare professional.

People taking medication for blood pressure should also discuss significant dietary changes or concentrated beetroot juice supplements with a healthcare professional if they have concerns about their blood pressure.

For most people, ordinary portions of cooked or raw beets are a straightforward way to add variety to meals.

Easy Ways to Add Beets to Your Diet

You do not need a special recipe to enjoy beets. Try these simple options:

• Roast them with olive oil and herbs.
• Grate raw beets into a salad.
• Add cooked beets to a grain bowl with vegetables and beans.
• Blend a small portion into a smoothie with fruit.
• Add diced beets to soups or homemade vegetable dishes.

Choose preparations that suit your preferences, and check the ingredients in packaged beet products if you want to limit added salt or sugar.

The Bottom Line

Beets provide fiber, folate, and naturally occurring plant compounds. Their nitrate content may help support healthy blood pressure in some people, while their fiber contributes to normal digestive function.

However, the effects vary from person to person, and beets are not a cure or a replacement for medical treatment. Including them alongside a variety of vegetables, fruits, whole grains, and other nutritious foods is a sensible way to enjoy their potential benefits.

As with any food, the overall dietary pattern matters more than relying on one ingredient.