Beets are nutrient-rich and known for supporting blood pressure and circulation. At the same time, they contain oxalates, which can influence kidney stone risk in some individuals. Here are the key takeaways from experts, reported by EatingWell
Beets are rich in nutrients
Beets provide fiber, folate, potassium and natural nitrates that support overall body function and health.
They can improve blood flow
The nitrates in beets are converted into nitric oxide, which helps blood vessels relax and improves circulation.
They may support healthy blood pressure
Lower blood pressure can reduce strain on the kidneys and help maintain proper kidney function.
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Blood pressure directly affects the kidneys
Damage to blood vessels caused by high blood pressure can impair the kidneys’ ability to filter blood efficiently.
They should be part of a balanced diet
Beets work best when included in a diet with vegetables, fruits and adequate fluid intake.
Beets contain oxalates
Oxalates can bind with calcium in the kidneys and form calcium oxalate stones, the most common type of kidney stone.
The risk is low for most people
Eating typical portions of beets does not significantly increase kidney stone risk in people without a history of stones.
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Those with kidney stones should be cautious
A high intake of oxalate-rich foods may increase risk in individuals who have previously had kidney stones.
Beets can turn urine red
Pigments in beets can cause urine to appear pink or red, a condition known as beeturia.
The color change is temporary
This effect is harmless and usually disappears within a day.
Whole beets are better than juice
Beet juice contains more concentrated oxalates, while whole beets also provide fiber.
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Preparation and hydration matter
Boiling can reduce oxalates, and adequate fluid intake helps lower the risk of kidney stones by diluting substances in urine.
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