Beets may look like an ordinary root vegetable, but their deep red color hides an impressive collection of nutrients and naturally occurring plant compounds. Eating them regularly can provide fiber and antioxidants, while their naturally occurring nitrates have attracted particular attention for their potential effects on the cardiovascular system.

One of the most interesting effects involves blood pressure. The body can convert dietary nitrate from beets into nitric oxide, which helps blood vessels relax and widen. Research involving people with hypertension has found that nitrate-rich beetroot juice can produce a modest reduction in systolic blood pressure, although beets should never be treated as a replacement for prescribed blood-pressure medication.

Beets can also support digestion because they contain fiber. Fiber helps keep bowel movements regular and contributes to healthy cholesterol and blood-sugar regulation. Their colorful pigments and other plant compounds also provide antioxidants that help protect cells from everyday oxidative damage.

There is also one surprising effect that can frighten people who aren’t expecting it: beets can temporarily turn urine or stool pink or red. This phenomenon is called beeturia and is generally harmless. The dramatic color comes from beet pigments rather than bleeding, although unexplained red urine or stool—particularly without recent beet consumption—should not simply be assumed to be caused by food.

For most people, beets can be a nutritious part of a balanced diet. However, they contain oxalates, so people who are prone to certain calcium-oxalate kidney stones may be advised to limit high-oxalate foods. Overall, eating beets can provide fiber and antioxidants and may support cardiovascular health—the real effects are interesting enough without needing exaggerated claims.