Most studies showing benefits used the nitrate equivalent of roughly 1–2 medium beets (or 1 cup of beet juice) per day. That’s a realistic, sustainableamount.
A few things to keep in mind:
Start slow if you’re not used to high-fiber foods.
Beet juice is more concentrated — 1 small glass (about 200–250 ml) is plenty.
If you take blood-pressure medication, chat with your doctor before adding large amounts of beets or beet juice. The combination can sometimes lower pressure more than expected.
Quick Comparison: Beets vs. Other Popular Vegetables
Vegetable Nitrate Content Fiber (per cup) Antioxidant Score Taste Flexibility
Beets Very High 4 g Very High High (sweet)
Spinach High 4 g High Moderate
Arugula Very High 1 g High Peppery
Kale Moderate 3 g Very High Bitter for some
Carrots Low 4 g Moderate Very High
Your 7-Day “Get Started” Beet Plan

Day 1–2  Add ½ cup roasted beets to dinner
Day 3–4  Try the 5-minute smoothie for breakfast
Day 5–6  Make the quick pickled beets as a snack or side
Day 7  Celebrate with chocolate-beet brownies (you deserve it)
Final Thoughts
Adding beets to your routine isn’t about chasing a miracle — it’s about giving your body one of nature’s most researched tools for better circulation, energy, and long-term heart.