Most individuals have strong feelings one way or the other about the beet, a bulbous, sweet root vegetable. It has been around for a while, but its popularity as a superfood has just increased in the last decade. Beet juice, often known as beetroot juice, has been linked to health benefits, according to studies. All you need is a big gulp of this nourishing beverage to boost your performance on the field. Beets are gaining popularity due to their highly nutritious content. You can drink the juice of beets in addition to eating them. You won’t have any trouble absorbing this incredibly nutritious drink. Blood pressure can be lowered by drinking beetroot juice, according to research. One in three persons in the United States has hypertension, thus this is significant.
Micronutrients and antioxidants found in beetroot juice have been linked to health benefits like lower blood pressure, liver protection, enhanced performance in athletics, and more. The popularity of beets has increased since studies have shown that beetroot juice can reduce blood pressure, reduce inflammation, and boost performance in the gym. There are many beneficial nutrients, such as micronutrients, and antioxidants, in beetroots. In addition, they have been found to contain beneficial bioactive chemicals called betalains. These health advantages can be obtained by ingesting either whole beets or beet juice. Beet extract was tested to see how it affected skin elasticity in women with dry skin. The results suggested that beet eating might have beneficial effects on the extracellular matrix when consumed orally. A complex network of proteins that provides form and function to the skin and other tissues.
The health benefits of beetroot juice are not limited to those listed above. We’ll go into detail about them here.
What are the health advantages of beet juice?
Your athletic performance can be significantly improved with only one huge gulp of this nourishing beverage. If consumed in moderation, beet juice has the potential to become a component of a healthy diet. It has been suggested that drinking beet juice may have numerous positive effects on one’s health, including decongesting the intestines, decreasing inflammation, and enhancing one’s athletic performance. There is evidence from a few studies that drinking beetroot juice could be useful for individuals who suffer from arthritis. Nitrates are found in the juice, and they work to both reduce hypertension and keep the heart healthy. The anti-inflammatory characteristics of the juice aid in the battle against malignancy, while the betalains that the juice contains can assist in bringing blood sugar levels down.
At this time, there are no formal recommendations for the correct amount of beetroot juice. Based on a research investigation that was conducted in 2014, consuming one glass (250 milliliters) of beetroot juice daily may help decrease hypertension. Although the juice did not have any severe adverse effects, the subjects did note a change in the color of their urine after drinking it. The authors noticed that the effectiveness of beetroot juice in reducing blood pressure is dependent on the nitrate level, which might vary significantly between different varieties of beetroot juice. To successfully reduce blood pressure in persons who are otherwise healthy, the authors suggest a nitrate content of 4 millimoles per liter.
Let’s examine its medical advantages in depth.
Following are the health advantages of beetroot juice
Facilitates BP reduction
There is mounting evidence that eating beets can help reduce blood pressure. Scientists think this is because of the nitrates they contain. Nitrates are abundant in beets and are metabolized by the body into nitric oxide. This chemical increases blood flow and reduces blood pressure by relaxing blood vessel walls. Nitrate-rich beetroot juice was given to the subjects in a recent experiment. After 30 minutes, participants in the test group saw a greater drop in blood pressure (by 5.2 mm Hg) than those in the placebo group. However, after a day, the effects of the beetroot juice had worn off. Another brief investigation found that hypertensive individuals who drank 250 ml of beetroot juice daily for 4 weeks experienced a significant reduction in their blood pressure. But the advantages may not be as noticeable in those who are already using medication to control their hypertension.
Increasing Efficiency in Athletics
Nitrates and betalains are two of the components in beetroot juice that may boost performance in sports. A 2017 comprehensive analysis found that nitrates improve athletic performance by transporting more oxygen and blood to working muscles. In 2018, researchers examined how Betalain affected 28 competitive male cyclists. Daily for a week, the riders were given either 100 mg of beetroot juice or a placebo. Exercise performance and blood flow were both improved in the beetroot concentrate group compared to the placebo group.
Potentially increases muscle strength in heart failure patients
The findings of an investigation conducted in 2015 suggest that the nitrates found in beet juice have additional health advantages. According to the findings of the study, patients who suffer from cardiac failure noticed a boost of 13% in their muscle power two hours after consuming beet juice.
Aids in achieving and keeping a healthy weight
Beet juice in its purest form is quite minimal in calories and has almost no fat at all. It is an excellent choice for your smoothie in the morning. As you begin your day, you’ll receive an increase in both nutrients and energy from it.
Potentially protects against malignancy
Betalains, which contain powerful water-soluble antioxidants, are responsible for the deep color of beets. Based on an investigation that was conducted in 2016, betalains have the potential to inhibit the growth of certain cancer cell lines. It is believed that betalains act as free radical scavengers, which assist the body in locating and destroying fragile cells.
High-quality potassium source
Potassium is a mineral and electrolyte that plays an important role in the correct functioning of both nerves and muscles. Beets are a good supply of potassium. Consuming beet juice in small amounts may assist in keeping your potassium levels ideal. If your potassium levels drop too low, you may experience weariness, weakness, and cramping in your muscles. Extremely low levels of potassium have been linked to potentially fatal cardiac rhythm disorders.
Useful in obtaining folate
Folate is a type of vitamin B that plays an important role in preventing neural tube birth abnormalities such as spinal bifida and anencephaly. It is also possible that it will lower the chances of you having a baby who is born prematurely. Folate can be obtained in healthy amounts from beet juice. If you are of age to become pregnant, including folate in your diet can assist you in reaching the required daily intake of 600 micrograms for this nutrient.
Aids the liver
Antioxidants, vitamin A, vitamin B-6, and iron can all be found in beetroot juice. These chemicals aid in detoxification by protecting the liver from oxidative damage and swelling. In an earlier small-scale animal investigation, rats with damaged livers given a beetroot extract showed significantly less liver damage than control rats. Betaine, an antioxidant, may help keep liver fat at bay or even lower it. This antioxidant is also known as a liver protector.
What are the downsides of beet juice?
Consuming beets can cause a pinkish or reddish hue in both your urine and feces. Beeturia is a mild disorder. But if you’re not prepared for it, it may be quite a shock. Frequent use of beet juice may elevate the risk of hypotension in people with preexisting hypertension. Keep close tabs on your blood pressure. Avoid beet juice if you have a history of kidney stones caused by calcium oxalate. Beets contain a lot of oxalates, which are crystal-forming chemicals found in nature. Stones could be the result of following them. Beeturia refers to the urine turning a pinkish tint after consuming beets, beet juice, or foods colored with beets. Beeturia is not harmful in any way. If you drink less beetroot juice, the problem will go away. Iron deficiency is a common cause of this ailment, so take precautions.
Oxalates, which can be found in beets and beetroot juice, are a major cause of kidney stones. Products high in oxalates, when consumed in excess, might raise the likelihood of developing kidney stones. Please don’t drink beetroot juice if you’ve ever had kidney stones or are at risk for them. Beet juice has been shown to reduce hypertension. Please see your physician if you are already on hypertension medication. They may decide to change how much of your medication you take. Most people will not have any adverse reactions to consuming beets or beetroot juice. The organic pigments in beets can cause changes in the color of urine and feces when consumed regularly. Beeturia, which means “pink urine,” and beet-colored diarrhea are both possible symptoms. These hue shifts won’t last forever, so don’t worry about it. Beetroot juice’s nitrate content has been shown to lower hypertension.
Consult your doctor before consuming beets if you have low blood pressure.
The Bottom Line
No matter how you cook them, beets are a nutritious vegetable. However, because heating beets diminishes the nutritious value of the vegetable, one of the best ways to enjoy beets is through the process of juicing them. You can cut through the earthy flavor of beet juice by adding apple slices, mint, citrus, or even a carrot. If you don’t like drinking beet juice straight up, consider including some apple slices. Take it easy on yourself at first if you decide to incorporate beet juice into your diet. Begin by extracting the juice from half of a small beet, and observe how your body reacts. You’ll be able to handle more liquids once your body has adjusted. The consumption of beetroot juice as a superfood due to its high nutrient density is gaining widespread favor.
Because of its anti-inflammatory and anti-oxidative characteristics, it not only helps your body rid itself of toxins and improves your general well-being and the body’s defense but it also helps your heart and digestive systems function better. Additionally, it is well recognized to improve one’s athletic performance and there is some evidence to suggest that it is useful for the cure of erectile dysfunction. Your liver’s health will improve, and you may have a lower risk of cancer and diabetes as a result. It is simple to prepare at home, and you should make it a regular part of your diet so that you may take advantage of all of the benefits it offers. Most diets would benefit from using beetroots as an ingredient.
Beet juice has a high concentration of essential elements, some of which are lost during the heating process.
Sirisha B