1. Improved Blood Pressure
Beet juice’s nitrate and nutrient content improves blood pressure.
Beet juice increases circulating nitrate concentrations, which is converted to nitrous oxide. Greater nitrous oxide availability expands blood vessels, reducing blood pressure.
Study Findings:
- One meta-analysis observed a 3.55 mm Hg decrease in systolic blood pressure and a 1.32 mm Hg reduction in diastolic blood pressure with beet juice supplementation among people with high blood pressure (hypertension).
- Research suggests beet juice affects blood pressure 30 minutes to three hours after ingestion. However, the effects are short-lived, with some studies showing that the effects of beet juice diminish within 10 hours.
- Beet juice should be drunk daily to reap its benefits. One meta-analysis showed better results with more than 14 days of beet juice supplementation.
Factors Affecting Blood Pressure:
- Age
- Baseline blood pressure values
- Body composition
- Dosage
- How often beet juice is consumed
Nitrates May Not Be the Only Compound Responsible:
- Antioxidants contribute additional benefits that enhance beet juice’s blood pressure-managing properties.
2. Enhanced Athletic Performance
Beet juice influences fatigue to enhance athletic performance. Muscles use a significant amount of oxygen during exercise to generate energy. Beet juice’s effect on nitrous oxide and oxygen delivery to muscles reduces fatigue caused by physical exertion.
Study Findings:
- Some research suggests supplementing with beet juice decreases the rate of oxygen the body uses during exercise (VO2).
- Exercise at a high VO2 is exhausting and challenging to sustain for prolonged periods. By decreasing the VO2, beet juice supplementation improves exercise tolerance.
- The mechanism behind beet juice’s effect on VO2 is unclear, but it may be related to increased mitochondrial efficiency or function.
Components of Beet Juice Affecting Athletic Performance:
- Nitrates improve energy production and reduce exercise-induced fatigue, enabling longer and more efficient performance.
- Betalains minimize exercise-induced muscle damage to support recovery.
3. Better Cognitive Function and Brain Health
Beet juice’s antioxidants and nitrates may help improve cognitive function and brain health.
Study Findings:
- Some research suggests that beet juice’s antioxidant and anti-inflammatory properties may help protect against age-related cognitive decline.
- Beet juice may also help reduce the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
How to Incorporate Beet Juice into Your Diet:
- Add beets to any dish for a dash of sweetness, a pop of color, and a boost of nutrients.
- Mix beet juice into smoothies or use it as the liquid base for soups, sauces, or oatmeal.
- For greater ease, purchase cooked or pickled beets. Simply remove them from the package, slice them, and add them to salads, grain bowls, soups, and pasta, or eat them on their own.
Who Should Avoid Beet Juice:
- Those with a history of or at risk of kidney stones, as beets are high in oxalate, a compound that contributes to kidney stones.
- Those with a severe allergic reaction to beet juice or its components.
- Those with a history of or at risk of kidney stones, as beets are high in oxalate, a compound that contributes to kidney stones.
Conclusion:
Beet juice is a highly nutritious beverage that is beneficial for any diet. It is associated with numerous health benefits and is full of vitamins, minerals, nitrates, and bioactive compounds like betalain and betanin. Beet juice drunk regularly can boost your health by lowering blood pressure and increasing athletic performance.
FAQs:
- How much beet juice should I drink?
- Studies use varying dosages, so it is difficult to determine an ideal amount. However, the Dietary Guidelines for Americans recommend limiting juice to 8 ounces or less daily.
- Can I eat beets raw?
- Yes, but be careful when handling raw beets, as they can stain your hands and clothes.
- Are beets safe for everyone?
- No, those with a history of or at risk of kidney stones, severe allergic reactions, or other health concerns should consult a healthcare professional before consuming beet juice.
