Beetroot juice is a popular health drink made from the root vegetable beetroot. It is a good source of vitamins, minerals, and antioxidants, and has been shown to have a number of health benefits.
Benefits of beetroot juice:
Lowers blood pressure.
Beets are rich in nitrates, which are converted to nitric oxide in the body. Nitric oxide helps to relax blood vessels, which can lower blood pressure. Studies have shown that drinking beetroot juice can significantly lower blood pressure in both healthy people and people with high blood pressure.
Improves exercise stamina.
Beetroot juice can help to improve exercise performance by increasing oxygen uptake and reducing muscle fatigue. Studies have shown that athletes who drink beetroot juice before exercise can exercise for longer periods of time and perform at a higher level.
Boosts brain function.
Beetroot juice has been shown to improve cognitive function and memory. Studies have shown that drinking beetroot juice can improve reaction time, attention, and working memory in both healthy people and people with dementia.
Reduces inflammation.
Beets are rich in antioxidants, which can help to reduce inflammation throughout the body. Inflammation is thought to play a role in many chronic diseases, such as heart disease, cancer, and arthritis. Studies have shown that drinking beetroot juice can reduce inflammation in people with these conditions.
Protects the liver.
Beets contain compounds that can help to protect the liver from damage. Studies have shown that drinking beetroot juice can improve liver function in people with liver disease.
May help with weight loss.
Beetroot juice is low in calories and high in fiber, which can help to promote weight loss. Studies have shown that people who drink beetroot juice lose more weight than people who do not.
In addition to these health benefits, beetroot juice is also a good source of potassium, folate, and vitamin C.
How to make beetroot juice:
To make beetroot juice, you can use a juicer or a blender. If you are using a juicer, simply wash and chop the beets and juice them according to the manufacturer’s instructions. If you are using a blender, wash and chop the beets and add them to the blender with a small amount of water. Blend until smooth, then strain the juice through a cheesecloth or fine mesh strainer.
You can drink beetroot juice on its own or mix it with other fruit and vegetable juices for a more flavorful drink.
Side effects of beetroot juice:
Beetroot juice is generally safe for most people to consume. However, it can cause some side effects, such as:
- Red urine or stool. This is a harmless side effect caused by the betalains in beets.
- Low blood pressure. Beetroot juice can lower blood pressure, so people with low blood pressure should talk to their doctor before drinking it.
- Kidney stones. Beets are high in oxalate, which can contribute to the formation of kidney stones. People with a history of kidney stones should talk to their doctor before drinking beetroot juice.
How much beetroot juice should you drink?
There is no official recommended daily intake for beetroot juice. However, most research suggests that drinking 1-2 cups of beetroot juice per day is safe and effective.
If you are new to beetroot juice, start with a small amount and gradually increase your intake over time. This will help to minimize any side effects.
