Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure.Improves exercise stamina According to a small 2012 study , drinking beet juice increases plasma nitrate levels and boosts physical performance.During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds.May improve muscle power in people with heart failure Results of a 2015 study suggest further benefits of the nitrates in beet juice.The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice.After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes.Helps you maintain a healthy weight Straight beet juice is low in calories and has virtually no fat.Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body.If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 micrograms . .
Beetroot, nitrate supplements could help prevent salt-induced
Adding tiny amounts of beetroot or dietary nitrate to salty food products might help prevent high blood pressure, according to a preliminary study of rats.For the study, salt-sensitive rats were given salt along with small amounts of beetroot juice or dietary nitrate, which is found in root and leafy vegetables such as spinach, lettuce and celery.Researchers found that both the juice and the nitrate supplement were more than 100 times more potent than potassium in protecting rats against salt-induced increases in blood pressure.If those results could be replicated in humans, it could provide a method for reducing salt-induced high blood pressure simply by adding a nitrate concentrate to certain salty foods, Kurtz said.Knowledge of how dietary nitrate affects health has expanded greatly since 1998, when the Nobel Prize was awarded for the discovery that nitric oxide is a signaling molecule in the cardiovascular system and can reduce blood pressure. .
Can Sweetened Beet Juice Really Reduce Blood Pressure?
It doesn’t matter if you drink this vibrant tonic early in the morning or as a late-night snack — the benefits of beets can fit into your lattes, smoothies, and even cocktails.Not only are beets full of vitamins, minerals, and medicinal plant compounds, they’re low in calories and high in fiber, folate, manganese, and dietary nitrates. .
The Truth About Beet Juice
Beet juice may boost stamina to help you exercise longer, improve blood flow, and help lower blood pressure, some research shows. .
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.What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.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 ).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. .
Beetroot and Diabetes: Evidence-Based Benefits, Recipes, and More
Beetroot is full of folates, potassium, and other nutrients that are good for your health in general, but research shows that beets may be especially beneficial for people with diabetes.DOI: 10.1017/jns.2014.7 The study showed that drinking 225 milliliters, or a little less than a 1/2 cup, of beetroot juice resulted in a significant suppression of post-meal glucose levels.According to the National Center for Complementary and Integrative Health, foods that are high in antioxidants, such as beets, have been shown to be beneficial in preventing disease.Research shows that antioxidants, such as those found in beets, reduce the risk of diabetes complications, including: Bajaj S, et al. (2012).Concurrent beet juice and carbohydrate ingestion: Influence on glucose tolerance in obese and nonobese adults.Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.DOI: 10.1017/jns.2014.7 However, a 2013 study of 27 individuals with type 2 diabetes who drank beetroot juice daily found no improvement in insulin resistance.Effect of dietary nitrate on blood pressure, endothelial function, and insulin sensitivity in type 2 diabetes.A 2013 study found that people with hypertension experienced a significant drop in blood pressure by drinking one cup of beetroot juice every day.Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta-analysis.Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta-analysis. .
Beetroot: Benefits and nutrition
Beetroot provides a wide range of possible health benefits, such as reducing blood pressure, improving digestion, and lowering the risk of diabetes.A 2015 study of 68 people with high blood pressure examined the effects of drinking 250 milliliters of beetroot juice every day.They suggest that this antihypertensive effect was due to the high levels of nitrate in the beet juice.The researchers found that oral and intravenous administration of alpha-lipoic acid supplements led to a decrease in symptoms of peripheral and autonomic neuropathy in people with diabetes.According to the United States Department of Agriculture (USDA), a single cup of beets can provide more than 8.81% of a person’s daily requirement of fiber, depending on their age and sex.Some studies have found that beetroot juice supplementation can improve the amount of oxygen that muscles absorb during exercise.One 2019 study found that high doses of beetroot juice improved the time trial results of experienced cyclists.A 2019 review of studies found that certain compounds in beets can disrupt the cancerous mutations of cells.Such compounds include betalains, which are pigments that give beets their red and yellow color. .
Sip on This: Beet Juice Lowers Blood Pressure
However, vegetables that are rich in compounds call nitrates, including beets and their juice, may offer special benefits for people with elevated blood pressure, she said.The beet drink decreased participants’ blood pressure by approximately 10 millimeters of mercury (mm Hg), with the greatest drop occurring 3 to 6 hours after they consumed the juice.Ahluwalia is completing a longer study to see if people with high blood pressure would continue to benefit from drinking a daily glass of beet juice for four weeks.Nitrates and nitrites, while not carcinogenic on their own, can combine with compounds from proteins in the gut to form nitrosamines, some of which are thought to cause cancer in humans.To improve heart health, Patton recommends follow the government’s MyPlate guidelines and filling at least half of your plate with vegetables and fruits at lunch and dinner. .