Six health benefits of beetroot juice

Beetroot juice may offer a range of health benefits due to its unique vitamins, minerals, and antioxidants. Beetroots, or beets, have risen in popularity now that researchers have identified links between drinking beetroot juice and lowered blood pressure, reduced inflammation, and improved athletic performance.

Beetroots have an excellent nutritional profile that includes plenty of essential vitamins, minerals, and antioxidants. They also contain unique bioactive compounds called betalains, which may benefit a person’s health. People can get these benefits from consuming whole beetroots or their juice.

1. Good nutritional profile

Beetroot juice contains a wide range of essential vitamins and minerals. Drinking this vegetable juice regularly can help prevent deficiencies in these nutrients.

A 100-milliliter (ml) serving of organic beetroot juice, which is equivalent to a small glass, contains a trusted source of 29 calories, no fat, and the following nutrients:

• 0.42 grams (g) of protein
• 7.50 g of carbohydrates
•  5.42 g of sugar
• 0.40 g of fiber

Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress, which research has linked to trusted sources 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
• vitamin B-6, which supports metabolism and red blood cell production
• calcium, an essential mineral for bone growth and strength
• iron, which allows red blood cells to carry oxygen
• magnesium, a mineral that supports immune, heart, muscle, and nerve health
• manganese, which contributes to the regulation of metabolism and blood sugar levels
• phosphorous, an essential nutrient for teeth, bones, and cell repair
• copper, 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. They also stimulate the immune system, minimize inflammation, and reduce oxidative stress.
• Betalains are responsible for the deep red color of beetroots. These pigments have promising antioxidant, anti-inflammatory, and antitoxic properties.
• Nitrates refer to a group of organic compounds that improve blood flow and promote heart health.

1. Improving blood pressure

A growing body of research suggests that beetroots can help lower a person’s blood pressure. Researchers believe that this is due to their nitrate content.

Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure.

In a recent study trusted source, researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5.2 millimeters of mercury (mm Hg) more than that of those in the placebo group after just 30 minutes. However, the effect of the concentrated beetroot juice subsided within 24 hours.

Another small-scale study trusted source showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension.

1. Reducing inflammation

Beetroot juice contains anti-inflammatory compounds called betalains. Betalains inhibit specific signaling pathways that play a role in inflammatory diseases. Betalain, called phenethylamine-betaxanthin, reduced the activity of an inflammatory enzyme by 32 percent.

1. Preventing anemia

Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body.

People who have low iron levels can sometimes develop a condition called iron-deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.

The symptoms of iron deficiency anemia include:

• Fatigue
• dizziness
• shortness of breath
• headaches
• rapid heartbeat

1. Protecting the liver

Beetroot juice contains antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.

A recent small-scale animal study in rats with liver injury found that the rodents that received a beetroot extract had minimal liver damage compared to control rats.

1. Boosting athletic performance

Certain compounds in beetroot juice, such as nitrates and betalains, may improve athletic performance. Nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.

How to make beetroot juice

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 a 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, immediately drink it or place it in the refrigerator to chill.