What are the health benefits of beet juice? Research studies have shown that people who drank 250 milliliters of beet juice daily lowered their systolic and diastolic blood pressure. The nutrients of beet juice are:
- Iron
- Magnesium
- Sodium
- Zinc
- Copper
- Selenium
- Manganese
One of the most important minerals that beets has is potassium and this helps the nerves and muscles function properly. Drinking beetroot juice can help with maintaining and balancing your potassium levels.
What happens when you are deficient in potassium?
- You are low in fatigue,
- You feel weak and lethargic.
- You have cramps and spasms.
Extremely low potassium levels can lead to life threatening heart arrhythmia and health issues.
What are the health benefits of beet juice? Photo credit: iStock-Maridav
There was an interesting 2011 study where beet juice extract was given to rats and the result showed it lowered total cholesterol and triglycerides. It also increased HDL and good cholesterol levels while reducing oxidative stress on the liver.
Research studies show that the reason why it has cholesterol lowering powers is because of its phytonutrients such as flavonoids.
What are the health benefits of beet juice? Photo Credit: iStock-Maridav
One of the precautions and dangers of drinking beet juice or eating beets is if you have low blood pressure it can potentially drop it too low. If you are prone to calcium oxalate kidney stones, then you may not want to drink beet juice. Beets in general are high in oxalates which can form crystals in your urine which potentially can lead to stones.
What is interesting is research studies have shown that within just a few hours of consumption your blood pressure can drop. The same research studies have shown that nitrates in beet juice can improve athletic performance and endurance in athletes.
The best time to take beet juice if you are an athlete is about 2 hours before exercising. Nitrates can also improve blood flow to the brain, and this can increase your cognitive alertness.
I know guys will love hearing this, but nitric oxide has been shown to treat erectile dysfunction. Research studies have shown that nitric oxide acts as a vasodilator to open blood vessels and helps balance pressure while increasing blood flow to your penis to sustain an erection.
“Research studies have shown that people who drank 250 milliliters of beet juice daily lowered their systolic and diastolic blood pressure.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is beets have tremendous health benefits because of the potassium in them. It can increase your energy levels and help lower blood pressure levels as well as potentially reduce cholesterol levels.
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References
- Gilchrist M, Winyard PG, Fulford J, Anning C, Shore AC, Benjamin N. Dietary nitrate supplementation improves reaction time in type 2 diabetes: development and application of a novel nitrate-depleted beetroot juice placebo. Nitric Oxide. 2014 Aug 31;40:67-74. doi: 10.1016/j.niox.2014.05.003. Epub 2014 May 21. PMID: 24858657.
- Presley TD, Morgan AR, Bechtold E, Clodfelter W, Dove RW, Jennings JM, Kraft RA, King SB, Laurienti PJ, Rejeski WJ, Burdette JH, Kim-Shapiro DB, Miller GD. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011 Jan 1;24(1):34-42. doi: 10.1016/j.niox.2010.10.002. Epub 2010 Oct 15. PMID: 20951824; PMCID: PMC3018552.
- Clifford T, Howatson G, West DJ, Stevenson EJ. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015 Apr 14;7(4):2801-22. doi: 10.3390/nu7042801. PMID: 25875121; PMCID: PMC4425174.
- Bailey SJ, Fulford J, Vanhatalo A, Winyard PG, Blackwell JR, DiMenna FJ, Wilkerson DP, Benjamin N, Jones AM. Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. J Appl Physiol (1985). 2010 Jul;109(1):135-48. doi: 10.1152/japplphysiol.00046.2010. Epub 2010 May 13. Erratum in: J Appl Physiol. 2010 Sep;109(3):943. PMID: 20466802.
- Larsen FJ, Schiffer TA, Borniquel S, Sahlin K, Ekblom B, Lundberg JO, Weitzberg E. Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell Metab. 2011 Feb 2;13(2):149-59. doi: 10.1016/j.cmet.2011.01.004. PMID: 21284982.
- Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, MacAllister R, Hobbs AJ, Ahluwalia A. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008 Mar;51(3):784-90. doi: 10.1161/HYPERTENSIONAHA.107.103523. Epub 2008 Feb 4. PMID: 18250365; PMCID: PMC2839282.
- Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012 Feb;22(1):64-71. doi: 10.1123/ijsnem.22.1.64. PMID: 22248502.
- Presley TD, Morgan AR, Bechtold E, Clodfelter W, Dove RW, Jennings JM, Kraft RA, King SB, Laurienti PJ, Rejeski WJ, Burdette JH, Kim-Shapiro DB, Miller GD. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011 Jan 1;24(1):34-42. doi: 10.1016/j.niox.2010.10.002. Epub 2010 Oct 15. PMID: 20951824; PMCID: PMC3018552.
