Because lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance—and beets contain pigments that turn urine pink.It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter.Because lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance—and beets contain pigments that turn urine pink.It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter.That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity.That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity.Research shows that betaine , an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver.Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. .
6 Amazing Things That Happen to Your Body When You Eat Beets
While being low in calories, the beet also contains a high amount of vitamins and minerals and a wide array of micronutrients, such as fiber, manganese, potassium, magnesium, iron, and folate.Research says that the compound betalain present in beetroot is highly responsible for major health benefits, such as helping keep your aging process at bay and removing toxins from the liver. .
6 Proven Health Benefits of Beets and How Much to Eat
The benefits of beets include their ability to lower blood pressure, fight inflammation, support brain health, aid in digestion, and improve athletic performance.This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.These unique root vegetables may offer a wide array of health benefits, from lowering blood pressure to improving athletic performance.Nitric oxide is a vasodilator that relaxes and widens blood vessels, which can lower blood pressure, says Dana Hunnes, PhD, MPH, RD, senior dietitian at the Ronald Reagan UCLA Medical Center and professor at the Fielding School of Public Health.A small 2015 study found that drinking 250 mL of beetroot juice daily over four weeks was enough to lower blood pressure in patients with hypertension.Beets can also lower blood pressure in older, overweight individuals, according to a small 2014 study.The dark red color of beets is caused by betalain, a phytonutrient produced by plants that has antioxidant properties.Chronic inflammation can cause damage to healthy tissue and increase your risk of long-term health problems like heart disease, cancer, diabetes, and Alzheimer's.Hunnes also says beets are relatively low in calories and contain a decent amount of protein for a root vegetable, which makes it a healthy choice for someone trying to lose weight.Fiber can also help prevent digestive conditions such as colon cancer, gastroesophageal reflux disease, and diverticulitis.A 2011 study of older adults found that nitrates increased blood flow to important regions of the brain, such as the frontal lobe, which is associated with attention and working memory.The nitrates found in beets may also improve athletic performance, due to the effect that they have on mitochondria, the part of the cell that produces energy."Since mitochondria are needed to produce energy in your cells, anything that can make them function more efficiently will help with athletic performance," says Hunnes.A small 2016 study found that betalain-rich concentrate of beets can improve performance in competitive runners.Beets pack a mighty punch when it comes to nutrients, and they can help combat inflammation and prevent some chronic diseases. .
9 Impressive Health Benefits of Beets
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure ( 6 , 7 ).Although research has turned up mixed results, several studies suggest that increasing your intake of folate could significantly lower blood pressure levels ( 10 ).Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells ( 12 ).According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes ( 13 ).One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation, including C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a) ( 8 ).Plus, an older 2014 study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort (20).Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals ( 17 ).Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools ( 21 ).May support brain health Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia.Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory ( 27 ).Furthermore, a study in people with type 2 diabetes found that reaction time during a cognitive function test was 4% faster in those who consumed 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks, compared with a control group ( 28 ).However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells ( 30 , 31 , 32 ).The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake ( 39 ).Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet ( 40 ).Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Beets blended with Greek yogurt and fresh garlic make a delicious, healthy, and colorful dip.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets. .
Beetroot juice: 6 health benefits, nutrition, and how to use it
Beetroot juice may offer a range of health benefits due to its unique combination of vitamins, minerals, and antioxidants.A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains 29 calories, no fat, and the following nutrients: 0.42 grams (g) of protein.Antioxidants reduce oxidative stress, which research has linked to the development of cancer, inflammatory conditions, and heart disease.Beetroots are a rich source of essential vitamins and minerals, including: folate , which is important for DNA and cell health., which supports metabolism and red blood cell production calcium , an essential mineral for bone growth and strength., an essential mineral for bone growth and strength iron , which allows red blood cells to carry oxygen., which allows red blood cells to carry oxygen magnesium , a mineral that supports immune, heart, muscle, and nerve health., a mineral that supports immune, heart, muscle, and nerve health manganese , which contributes to the regulation of metabolism and blood sugar levels., which contributes to the regulation of metabolism and blood sugar levels phosphorous , an essential nutrient for teeth, bones, and cell repair., which plays a role in making collagen, maintaining bones and blood vessels, and supporting immune function zinc, which promotes wound healing, supports the immune system, and encourages normal growth Beetroots also contain other beneficial compounds: Phytochemicals give plants their color and flavor.Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.Another small-scale study showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.According to a 2017 systematic review , nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.The authors recommend a concentration of 4 millimoles per liter (mmol) of nitrate to lower blood pressure in healthy adults.Side effects Share on Pinterest A person with low blood pressure should avoid drinking beetroot juice regularly.In most cases, people can safely eat beets or drink beetroot juice without experiencing any negative side effects.Drinking beetroot juice regularly can affect the color of urine and feces due to the natural pigments in beets.honey People can also buy beetroot juice from their local grocery store or choose between brands online. .
Beeturia: Why Beets Cause Pink Pee in Some People and Not Others
And eating beets can increase your energy level, boost your brain power, and improve your immune system.Even though beeturia isn’t usually a cause for concern and dissipates on its own, red or pink urine after eating beets can sometimes indicate problems with your health.A study found that this condition occurs in about 66 to 80 percent of people with untreated iron deficiency anemia.A healthy level of stomach acid helps your body absorb minerals, nutrients, and vitamins.Because low stomach acid can make it difficult to digest and absorb nutrients, your body may have trouble metabolizing the red pigment in beetroot.Diagnosing beeturia Even if you believe the pigment in beetroot is responsible for red or pink urine, you should still speak with your doctor if discoloration happens often.Your doctor can use this test to check your kidney function by examining your urine for traces of blood and bacteria.Your doctor can use this test to check your kidney function by examining your urine for traces of blood and bacteria.When an iron deficiency or low stomach acid is responsible for red or pink urine, getting rid of beeturia involves treating the underlying problem.Your doctor may even suggest a digestive enzyme, such as Betaine HCL with pepsin, to increase the acid level in your stomach.While there’s no treatment for beeturia when tests rule out other conditions, drinking more water increases urination and helps flush the pigment out of your body sooner. .
When You Eat Beets Every Day, This Is What Happens To You
According to a 2021 survey of 2,000 Americans conducted by OnePoll and reported on by SWNS Digital, beets were the second least favorite vegetable (ahead of only turnips), with just 26% of respondents saying they enjoyed them.They are low in calories, are packed with fiber, vitamins, and minerals, and contain a variety of compounds that have been linked to everything from improved athletic performance to reduced blood pressure (via WebMD). .
BEET: Overview, Uses, Side Effects, Precautions, Interactions
Granado, F., Olmedilla, B., Blanco, I., and Rojas-Hidalgo, E. Major fruit and vegetable contributors to the main serum carotenoids in the Spanish diet.Reduced glycemic response to beet-fibre meal in non-insulin-dependent diabetics and its relation to plasma levels of pancreatic and gastrointestinal hormones.Hagander, B., Asp, N. G., Ekman, R., Nilsson-Ehle, P., and Schersten, B. Dietary fibre enrichment, blood pressure, lipoprotein profile and gut hormones in NIDDM patients.Hara, H., Haga, S., Kasai, T., and Kiriyama, S.
Fermentation products of sugar-beet fiber by cecal bacteria lower plasma cholesterol concentration in rats.Lampe, J. W., Slavin, J.
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Serum lipid and fecal bile acid changes with cereal, vegetable, and sugar-beet fiber feeding.Langkilde, A. M., Andersson, H., and Bosaeus, I.
Sugar-beet fibre increases cholesterol and reduces bile acid excretion from the small bowel.Stevens, J., Ahn, K., Juhaeri, Houston, D., Steffan, L., and Couper, D. Dietary fiber intake and glycemic index and incidence of diabetes in African-American and white adults: the ARIC study.Tamme, T., Reinik, M., Roasto, M., Juhkam, K., Tenno, T., and Kiis, A. Nitrates and nitrites in vegetables and vegetable-based products and their intakes by the Estonian population.Watts, A. R., Lennard, M. S., Mason, S. L., Tucker, G.
T., and Woods, H. F. Beeturia and the biological fate of beetroot pigments.Alshafie S, El-Helw GO, Fayoud AM, et al.
Efficacy of dietary nitrate-rich beetroot juice supplementation in patients with chronic obstructive pulmonary disease (COPD): A systematic review and meta-analysis.Arnold JT, Oliver SJ, Lewis-Jones TM, et al. Beetroot juice does not enhance altitude running performance in well-trained athletes.Effects of beetroot juice supplementation on microvascular blood flow in older overweight and obese subjects: a pilot randomised controlled study.Ashor AW, Lara J, Siervo M.
Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis.The effects of beetroot juice supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study.Betteridge S, Bescós R, Martorell M, et al. No effect of acute beetroot juice ingestion on oxygen consumption, glucose kinetics, or skeletal muscle metabolism during submaximal exercise in males.Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals: a randomized controlled trial.Buck CL, Henry T, Guelfi K, Dawson B, McNaughton LR, Wallman K. Effects of sodium phosphate and beetroot juice supplementation on repeated-sprint ability in females.Cermak NM, Res P, Stinkens R, et al. No improvement in endurance performance after a single dose of beetroot juice.Effects of beetroot juice on recovery of muscle function and performance between bouts of repeated sprint exercise.Clifford T, Constantinou CM, Keane KM, West DJ, Howatson G, Stevenson EJ.Beetroot juice is more beneficial than sodium nitrate for attenuating muscle pain after strenuous eccentric-bias exercise.Effects of beetroot juice supplementation on performance and fatigue in a 30-s all-out sprint exercise: A randomized, double-blind cross-over study.de Castro APRB, da Cunha DT, Antunes AEC, Corona LP, Bezerra RMN.Effect of freeze-dried red beet (Beta vulgaris L.) leaf supplementation on biochemical and anthropometrical parameters in overweight and obese individuals: a pilot study.de Oliveira GV, Nascimento LADD, Volino-Souza M, Mesquita JS, Alvares TS.Beetroot-based gel supplementation improves handgrip strength and forearm muscle O(2) saturation but not exercise tolerance and blood volume in jiu-jitsu athletes.Dumar AM, Huntington AF, Rogers RR, Kopec TJ, Williams TD, Ballmann CG.Acute beetroot juice supplementation attenuates morning-associated decrements in supramaximal exercise performance in trained sprinters.Flueck JL, Bogdanova A, Mettler S, Perret C. Is beetroot juice more effective than sodium nitrate?Effects of a single dose of beetroot juice on cycling time trial performance at ventilatory thresholds intensity in male triathletes.Effects of oral supplementation with nitrate-rich beetroot juice in patients with pulmonary arterial hypertension-results from BEET-PAH, an exploratory randomized, double-blind, placebo-controlled, crossover study.Differential effect of beetroot bread on postprandial DBP according to Glu298Asp polymorphism in the eNOS gene: a pilot study.Acute ingestion of beetroot bread increases endothelium-independent vasodilation and lowers diastolic blood pressure in healthy men: a randomized controlled trial.The effect of variable doses of inorganic nitrate-rich beetroot juice on simulated 2,000-m rowing performance in trained athletes.Jajja A, Sutyarjoko A, Lara J, et al. Beetroot supplementation lowers daily systolic blood pressure in older, overweight subjects.The Effect of beetroot juice supplementation on dynamic apnea and intermittent sprint performance in elite female water polo players.Acute beetroot juice supplementation does not improve cycling performance in normoxia or moderate hypoxia.Muggeridge DJ, Howe CC, Spendiff O, et al.
A single dose of beetroot juice enhances cycling performance in simulated altitude.The effects of a single dose of concentrated beetroot juice on performance in trained flatwater kayakers.Mumford PW, Kephart WC, Romero MA, et al. Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parameters.Murphy M, Eliot K, Heuertz RM, Weiss E.
Whole beetroot consumption acutely improves running performance.Ninfali P, Angelino D. Nutritional and functional potential of Beta vulgaris cicla and rubra.Effects of dietary nitrate supplementation, from beetroot juice, on blood pressure in hypertensive pregnant women: A randomised, double-blind, placebo-controlled feasibility trial.Rahimi P, Mesbah-Namin SA , Ostadrahimi A, Abedimanesh S, Separham A, Asghary Jafarabadi M.
Effects of betalains on atherogenic risk factors in patients with atherosclerotic cardiovascular disease.Rasica L, Porcelli S, Marzorati M, et al. Ergogenic effects of beetroot juice supplementation during severe-intensity exercise in obese adolescents.Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia.Rokkedal-Lausch T, Franch J, Poulsen MK, et al.
Multiple-day high-dose beetroot juice supplementation does not improve pulmonary or muscle deoxygenation kinetics of well-trained cyclists in normoxia and hypoxia.The relationship between resistance exercise performance and ventilatory efficiency after beetroot juice intake in well-trained athletes.Shepherd AI, Costello JT, Bailey SJ, et al. "Beet" the cold: beetroot juice supplementation improves peripheral blood flow, endothelial function, and anti-inflammatory status in individuals with Raynaud's phenomenon.Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis.Antihypertensive potential of combined extracts of olive leaf, green coffee bean and beetroot: a randomized, double-blind, placebo-controlled crossover trial.Wylie LJ, Kelly J, Bailey SJ, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships.All-natural nitrite and nitrate containing dietary supplement promotes nitric oxide production and reduces triglycerides in humans. .
What Are the Side Effects of Eating Beets?
Tip Beets are rich in nutrients and most side effects benefit your health, from protection against oxidative damage to lower blood pressure.Beetroot contains a vast array of antioxidant compounds within the betalain family, and each accounts for some of the health benefits of beets.Beetroot is considered by many to be a functional food, meaning it has the ability to promote better health and prevent disease.A review of the potential benefits of beetroot and beet juice supplements, published in the journal Nutrients, found evidence that the betalains in beetroot juice can reduce inflammation in the body and protect DNA from oxidative damage.In addition, the phytochemicals in beets help to maintain healthy and more flexible blood vessels.In addition to their antioxidant compounds, beets also contain nitrate, which is converted to nitric oxide in the body.In a meta-analysis published in the journal Advances in Nutrition, researchers looked at the benefits of beetroot on blood pressure.For most people, including more beets in the diet is healthy and safe — and side effects like lower blood pressure or antioxidant protection are good for you.Symptoms of a beet allergy may include redness, swelling or itching in the mouth, tongue or throat.Another strange and potentially frightening side effect of eating beets is called beeturia.If you don't associate it with eating beets, you may worry that you have blood in your stool, but these conditions aren't harmful or permanent.You can mix this with water or another fruit or vegetable juice to get a good dose of the antioxidants, nitrates and other active compounds in beets by drinking instead of eating them.Beet supplements are often taken to help lower blood pressure, but they're also used by athletes or those who do high-intensity exercises like running, sprinting, swimming or biking.A research study from the Journal of the International Society of Sports Nutrition analyzed 120 trained athletes and weekend warriors. .
How Many Beets Do I Need to Eat? — Dr. Harrison Oake, ND
I’m a Naturopathic Doctor with Newfoundland and Eastern European roots, so the subject of beets is both of scientific and sentimental interest to me.If you were keen and clicked on some of the links to the research papers, you would have seen that all of the studies used a beetroot juice supplement.The recommended daily intake of nitrates is 0.06 millimoles per litre (mmol) per kilogram of body weight.The athletes in the studies I referenced consumed the equivalent of twice that amount of beets, or FOUR cups, ninety minutes before exercise.If you are looking to improve your acute endurance, strength, or power performance, supplementing short term with beets and beetroot juice may give you an advantage. .