Beetroot is taking the health markets by storm, as the spotlight brightens on beet juice benefits. Studies show that Beetroot is one of the dark red root vegetables that has beneficial nitrates and other important nutrients our body needs. It has been found to be helpful for improving blood flow and lowering blood pressure, improving mental clarity, and giving increased stamina to athletes.
Beet juice is a great way to extract all of the nutrients from the beet root and get them where they need to go!
The History of Beetroot
Beetroot use for good health dates all the way back to the Roman times. There is also evidence that people who lived to be over 100 years old in Russia consumed a diet high in pickled beets known as, Borscht. So what is it in these roots that contains a proverbial “fountain of life?”
Beet juice is extracted from the dark red beets that you may remember your grandparents eating on salads back in the day. They are a cousin of the sugar beet used in making sugar, which are white in color. Understanding beet juice benefits means you have to know what is in the actual beet. You may be surprised at how much nutrition nature packed into these little wonders!
Nitrates are a powerful ally when it comes to your heart and blood vessels. Studies show that nitrate based foods have huge health benefits and little risk to the body. This of course means you should always ask your doc before increasing nitrates in your diet.
Nitrates convert to nitric oxide, which helps to increase blood and oxygen flow to your body, blood vessels, heart, and brain. This helps reduce fatigue, improves mental clarity, and can lower your blood pressure.
Blood Pressure – A 2010, study showed that just 500 g of beet juice benefits blood pressure by lowering it as much as 4-5 mm/Hg. It has been found that lowering your blood pressure by 5 mm/Hg can reduce your risk of cardiac death by as much as 10%!
Clear Thinking – Nitric oxide increases blood flow to the brain. This can help get much needed oxygen and nutrients to the areas of your brain that control thinking and memory.
Stimulant Free Energy – Studies on beet juice shows that it can increase oxygen uptake in the body by 16%. Beet juice can increase energy and stamina without harmful stimulants.
Increased Exercise Performance – Supplementing your diet with beet juice before, after, and during workouts can help your muscles get the oxygen they need. The nitric oxide also helps move calcium and potassium in and out of cells increasing the power of your muscles. It has been shown to be very helpful during endurance and high performance activities. Athletes who use beet juice show performance improvement of 2.8% in bicycle time over 4 km.
People who have cardiac or respiratory disease may have improved oxygenation during periods of increased activity. This means a better quality of life for those who often need to reduce activity levels due to poor oxygenation and blood flow.
One of the important beet juice benefits is naturally occurring antioxidants. Betalains and betanin are two new antioxidants shown to help remove oxidative stress on the body. Beetroot also contains the antioxidants:
These can help with things like:
• Muscle Recovery after exercise
• Liver Disease
• May slow tumor growth (Still under research)
• Diabetes (alpha Lipoic acid)
• Collagen Formation
• Neurological Disorders
• Skin Health
• Kidney Stones
• Varicose Veins
And many other benefits!
Most Americans are magnesium deficient and don’t even know it. Magnesium helps your muscles contract and relax properly, helps our bodies produce energy, and gives calcium and potassium a ride in and out of your cells. Our bodies need about 320 mg to 420 mg of Magnesium daily. Studies show we are only getting about 66% of that. Beet juice benefits include Magnesium to help you meet your daily needs.
Beet juice has significant amounts of iron and can help your body generate more red blood cells. Beetroot is also high in vitamin C which helps your body absorb the iron better.
Copper can help build red blood cells and prevent anemia. It also helps keep your thyroid levels in balance, regulate the heart rhythm, and raise energy production in the body.
Your body needs phosphorus to build healthy bones, repair cells, and energy storage. It also helps reduce pain in your muscles after exercise. One of the lesser known beet juice benefits, you get some phosphorus to help meet your daily needs of this vital mineral.
Beets are packed with the mineral Boron. This powerhouse of a mineral is actually what they call “nature’s Viagra.” Boron helps in the production of sex hormones and acts as a safe and natural aphrodisiac.
Other Important Nutrients
Beet juice is a good source of fiber and offers a healthy source of carbohydrates. For people watching their diet via the glycemic index, beet juice is a moderate glycemic food 64/100 on the index. However, it has a very low glycemic load on the body ranking only a 5 on the glycemic load scale.
Beet juice is also a very good source of folate, a B vitamin that can help prevent birth defects in pregnancy and improve cardiovascular health.
Beet juice is also packed with these other very important nutrients including:
• Vitamin A
• Vitamin K
Beet Juice: An Amazing Superfood
Beets are packed with so many essential nutrients, vitamins, and minerals; you can without a doubt call it one of nature’s superfoods. Beets are at their best when eaten raw, juiced, or taken in powder form that can be mixed into juices. Just a glass or two a day can help keep you at your best and promote good health.
Clifton1, L. T. (2012). Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. National Library of Medicine: Nutrition Journal, 106.
Presley TD1, M. A.-S. (2011). Acute effect of a high nitrate diet on brain perfusion in older adults. National Library of Medicine:, 34-42.
Tang Y1, J. H. (2011, Feb). Nitrite and nitrate: cardiovascular risk-benefit and metabolic effect. National Library of Medicine: , 11-5.
Tom Clifford, 1. G. (2015, April). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. National Library of Medicine: Nutrients, 2801-2822.
USDA. (2003, March). Flavonoid Content of Vegetables: The USDA’s Flavonoid Database. Retrieved from https://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/EB03_VegFlav.pdf: https://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/EB03_VegFlav.pdf
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