This week, I’ll be continuing a series on the health benefits of certain liquids and foods that I have on a daily basis or often.
The third of the series is a deep and earthy beverage, drinking it on the weekends, usually in a protein shake. To get the full benefits, I will be drinking it daily after I get home from work- Beet Juice.
The Health Benefits of Beet Juice
Beet juice, also known as beetroot juice, is a nutritious drink that offers many health benefits. Beets are rich in vitamins, minerals, antioxidants, and nitrates that can help lower blood pressure, improve exercise performance, prevent anemia, and more.
1. Lowers blood pressure
One of the most well-known benefits of beet juice is its ability to lower blood pressure. This is because beets contain nitrates, which are converted into nitric oxide in the body. Nitric oxide helps relax and widen the blood vessels, allowing more blood to flow through them. Studies have shown that drinking beet juice can lower both systolic and diastolic blood pressure in healthy adults and people with hypertension.
2. Boosts exercise stamina
Another benefit of nitrates in beet juice is that they can enhance physical performance by improving oxygen delivery to the muscles. Drinking beet juice before exercise can increase endurance, speed, and power. A small study found that trained cyclists who drank beet juice improved their 10-kilometer time trial by about 12 seconds. Another study showed that people with heart failure increased their muscle power by 13% after drinking beet juice.
3. Supports liver health
Beet juice can also help protect the liver from damage and inflammation. Beets contain betalains, which are pigments that give beets their red color and have antioxidant and anti-inflammatory properties. Betalains can help scavenge free radicals and prevent oxidative stress in the liver. Beet juice also contains folate, vitamin B-6, iron, and other nutrients that support liver function and detoxification.
4. Prevents anemia
Anemia is a condition where the blood does not have enough healthy red blood cells to carry oxygen to the tissues. One of the causes of anemia is iron deficiency, which can result from poor diet, blood loss, or other factors. Beet juice can help prevent anemia by providing a good source of iron. Iron is essential for the production of hemoglobin, the protein that carries oxygen in the blood. Beet juice also contains vitamin C, which helps increase the absorption of iron from plant sources.
5. May prevent cancer
Beet juice may also have some anti-cancer effects due to its high content of betalains and other phytochemicals. These compounds can modulate various signaling pathways and inhibit the growth and spread of cancer cells. A 2016 study found that betalains had chemo-preventive abilities against some cancer cell lines. More research is needed to confirm the effectiveness and safety of beet juice for cancer prevention and treatment.
How to use beet juice
Beet juice can be made at home by blending raw or cooked beets with water and straining the pulp. Alternatively, you can buy ready-made organic beet juice from health food stores or online. The recommended dosage of beet juice varies depending on your health goals and individual tolerance. Generally, drinking about 250 ml (8.4 oz) of beet juice per day can provide significant benefits for blood pressure and exercise performance. You may need to adjust the amount according to your body weight, age, and medical conditions.
Consult your doctor before drinking beet juice if you have any health issues or take any medications.
Beet juice is a delicious and healthy drink that can improve your overall well-being. By adding it to your daily routine, you can enjoy its many benefits for your heart, liver, muscles, blood, and more.
See you next week!