Health Benefits of Beetroot Juice

The beet is a bulbous, sweet root vegetable that most people either love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade or so. Research shows drinking beetroot juice may benefit your health. Here’s how.

1. Helps lower blood pressure

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Beetroot juice may help lower your blood pressure. Researchers found that people who drank 8 ounces of beetroot juice daily lowered both systolic and diastolic blood pressure. Nitrates, compounds in beetroot juice that convert into nitric acid in the blood and help widen and relax blood vessels, are thought to be the cause.

2. Improves exercise stamina

According to a small 2012 studyTrusted Source, drinking beetroot juice increases plasma nitrate levels and boosts physical performance. During the study, trained cyclists who drank 2 cups of beetroot juice daily improved their 10-kilometer time trial by approximately 12 seconds, while also reducing their maximum oxygen output.

3. May improve muscle power in people with heart failure

Results of a 2015 study suggest further benefits of nitrates in beetroot juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power two hours after drinking beetroot juice.

4. May slow the progression of dementia

According to a 2011 studyTrusted Source, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline. After participants consumed a high-nitrate diet which included beetroot juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior. More studies are needed. But the potential of a high-nitrate diet to help prevent or slow dementia is promising.

5. Helps you maintain a healthy weight

Straight beetroot juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie to give you a nutrient and energy boost as your start your day.

6. May prevent cancer

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Beets get their rich color from betalaines. Betalaines are water-soluble antioxidants. According to a 2014 study, betalaines have chemo-preventive abilities against some cancer cell lines. Betalaines are thought to be free radical scavengers that help find and destroy unstable cells in the body.

7. Good source of potassium

Potassium is a mineral electrolyte that helps nerves and muscles function properly. If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life-threatening abnormal heart rhythms.

Beets are rich in potassium. Drinking beetroot juice in moderation can help keep your potassium levels optimal.

8. Good source of other minerals

Your body can’t function properly without essential minerals. Some minerals boost your immune system while others support healthy bones and teeth. Besides potassium, beetroot juice provides:

• calcium
• iron
• magnesium
• manganese
• phosphorous
• sodium
• zinc
• copper
• selenium

9. Provides vitamin C

Beetroot juice is a good source of vitamin C. Vitamin C is an antioxidant that helps boost your immune system and protect cells from damaging free radicals. It also supports collagen production, wound healing, and iron absorption.

10. Supports your liver

If your liver becomes overloaded due to the following, it may lead to a condition known as nonalcoholic fatty liver disease:

• a poor diet
• excessive alcohol consumption
• exposure to toxic substances
• sedentary lifestyle

Beetroot contains betaine, a substance that helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.

11. Good source of folate

Folate is a B vitamin that helps prevent neural tube defects such as spinal bifida and anencephaly. It may also decrease your risk of having a premature baby. Beetroot juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the 600 mcg recommended amount.

12. May reduce cholesterol

If you have high cholesterol, consider adding beetroot juice to your diet. A 2011 study on rats found that beetroot extract lowered total cholesterol and triglycerides and increased HDL (good) cholesterol. It also reduced oxidative stress on the liver. Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients like flavonoids.

Precautions

Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. But it may be startling if you don’t expect it.

If you have low blood pressure, drinking beetroot juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.

If you’re prone to calcium oxalate kidney stones, don’t drink beetroot juice. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.

Beetroot Juice Side Effects

There are several side effects of consuming beetroot juice although these are rare and may take place only for certain individuals. Some of these side effects include the following:

1. Kidney Stones
2. Blood pressure fluctuations
3. Deficiencies in calcium
4. Stomach upsets
5. Allergies and reactions
6. Gout

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. People may notice pink or purple urine, which is called beeturia, and pink or purple feces. These color changes are temporary and not a cause for concern.

The nitrates in beetroot juice affect blood pressure. Anyone who has low blood pressure or is currently taking blood pressure medication should speak with a healthcare professional before adding beets or beetroot juice to their diet.

Beets contain high levels of oxalates, which can cause kidney stones in people with a high risk of this condition.

People can make beetroot juice at home using a juicer, blender, or food processor.

How to prepare the beets:

1. Trim the tops off the beets before washing them thoroughly. Leave the beetroot skin intact for extra nutrients.
2. Chop the beets into small pieces.

How to juice the beets:

1. Set up a juicer with a bowl or pitcher in position to catch discarded material.
2. Feed the beetroot pieces into the juicer one at a time.
3. Pour the beetroot juice into a glass, and immediately drink it or place it in the refrigerator to chill.

How to blend the beets:

1. Place the beetroot pieces into the blender, and add a splash of water to help soften up the beetroot.
2. Blend until smooth.
3. Remove large chunks from the juice using a cheesecloth or fine-mesh strainer.
4. Discard the pulp and pour the beetroot juice into a glass. Chill it in the refrigerator or serve it straight away.

People can drink beetroot juice on its own, or they can blend it with the juice of other fruits and vegetables.

The following healthful ingredients can add a flavorful twist:

• citrus fruits
• apple
• carrot
• cucumber
• ginger
• mint
• basil
• honey

People can also buy beetroot juice from their local grocery store or choose between brands online.

It is important to check the nutrition label on products and avoid juices that contain added sugars and preservatives.

Next steps

Beets are healthy no matter how you prepare them. But juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional profile. If you don’t like beetroot juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the earthy taste.

If you decide to add beetroot juice to your diet, take it easy at first. Start by juicing half a small beetroot and see how your body responds. As your body adjusts, you can drink more.