Beetroot is rich in nutrients andpolyphenols(special plant components).
It has several benefits, including boosting athletic performance, supporting liver health, and lowering blood pressure.
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An individual drinking a cup of vibrant red beet juice through a green straw.Sutthiwat Srikhrueadam / Getty Images
Improved Blood Pressure
Beet juices 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.
Antioxidants contribute additional benefits that enhance beet juices blood pressuremanaging properties.
Enhanced Athletic Performance
Beet juice influences fatigue to enhance athletic performance.
Muscles use a significant amount of oxygen during exercise to generate energy.
Exercise at a high VO2is exhausting and challenging to sustain for prolonged periods.
By decreasing the VO2, beet juice supplementation improves exercise tolerance.
The mechanism behind beet juices effect on VO2is unclear, but it may be related to increasedmitochondrialefficiency or function.
Mitochondria are organelles essential for energy production.
Anti-Inflammatory and Antioxidant Benefits
Research shows that beet juice protects against cell damage and has anti-inflammatory and antioxidant properties.
Cell studies have observed that the antioxidant content of beet juice increases after digestion.
Still, additional research on beet juices anti-inflammatory and antioxidant effects is needed in humans.
Improved Liver Health
Beet juice supports liver health in multiple ways.
Moreover, beet juice reduced fatty liver accumulation among participants.
Research suggests beet juice lowers fat (lipid) levels by binding to bile acids.The liver formsbile acidsfrom cholesterol.
Bile is necessary to digest fat.
Components of beets attach to bile acids, preventing them from being reabsorbed in the bloodstream.
Instead, these bile acids are removed from the body.
However, limited evidence exists on the ability of beet juice rather than whole beets to bind bile acids.
Many juices contain water to dilute the concentration and make it more palatable.
Nutritional benefits include:
Nutrients in whole, raw beets are more concentrated than in beet juice.
Essential minerals like potassium and folate are higher in whole beets than beet juice.
Likewise, the nutrition profile of beet powder differs from beet juice.
What Is Beet Juice?
Water orcitric acidis often added to create a more palatable, shelf-stable beet juice.
However, the Dietary Guidelines for Americans recommends limiting juice to 8 ounces or less daily.
When storing beets, leave the skin on and keep them in a dry, cool place.
Raw beets should be washed and peeled before consumption.
It is safe to eat beets raw, but the flavor may be more bitter than when cooked.
Chopping and cooking beets can get messy.
Who Should Avoid Beet Juice?
Avoid beet juice if you’re allergic to its components (parts).
Be careful when using beet juice if you have a history of or are at risk ofkidney stones.
Beets are high in oxalate, a compound that contributes to kidney stones.
Some people who drink beet juice notice a change in theirurine color.
This is due to unmetabolized betanin compounds leaving the body.
No health issues are associated with beet-induced pink urine (beeturia).
A widely held historic belief was that too many nitrates would produce cancer-causing (carcinogenic) molecules.
However, no research exists linking beet juice with the production of carcinogens.
Summary
Beet juice is a highly nutritious beverage that is beneficial for any diet.
Beet juice drunk regularly can boost your health by lowering blood pressure and increasing athletic performance.
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U.S. Department of Agriculture.Dietary Guidelines for Americans 2020 - 2025.
U.S. Department of Agriculture.Beet juice.
National Institute of Health Office of Dietary Supplements.Magnesium.
National Institute of Health Office of Dietary Supplements.Phosphorus.
National Institute of Health Office of Dietary Supplements.Potassium.
National Institute of Health Office of Dietary Supplements.Folate.
U.S. Department of Agriculture.Beets, raw.
2018;9(5):938-945. doi:10.14336/AD.2017.1207
