Beet juice is a drink that offers several health benefits, such as helping to lower blood pressure, improving physical performance and circulation, and preventing premature aging.
These benefits come from its high content of nitrates, flavonoids, beta-carotene, and vitamin C, which are nutrients and bioactive compounds with relaxing, antioxidant, and anti-inflammatory properties.
To get the most benefits from beet juice, it should be consumed as part of a healthy, balanced diet along with regular physical activity.
Health benefits
The main health benefits of beet juice include:
1. Lowering blood pressure
Drinking beet juice regularly may help lower blood pressure because it contains nitrates, which the body converts into nitric oxide. This compound helps relax blood vessels, improving blood flow.
Beet juice is also rich in potassium, a mineral that helps remove excess sodium from the body through the urine, which can further support blood pressure control.
2. Improving physical performance
Beet juice contains nitrates that can help enhance physical performance by improving oxygen delivery to the muscles, which increases endurance during workouts and promotes faster recovery following exercise.
Because it boosts performance levels, drinking beet juice before workouts may also help increase strength and muscle mass over time.
3. Supporting weight loss
Since beet juice is low in calories, it can help with weight loss or weight management. It’s a healthy option to include as part of a well-balanced diet.
4. Reducing inflammation
Beet juice contains beta-carotene, flavonoids, and betalains, which are natural anti-inflammatory compounds. These may help reduce inflammation and support the treatment of conditions such as osteoarthritis, ulcerative colitis, and lupus.
5. Preventing anemia
Beet juice can help prevent anemia because it contains iron, a mineral that is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.
It also provides vitamin C, which helps boost iron absorption from foods.
6. Improving blood circulation
Beet juice is rich in nitrates, which help relax blood vessels and promote better circulation throughout the body.
7. Supporting eye health
Beet juice helps maintain healthy eyes because it contains beta-carotene, a pigment that converts to vitamin A. Vitamin A supports the production of retinal pigments that regulate night vision and improve light sensitivity.
8. Reducing the risk of cancer
Beet juice may help lower the risk of cancer thanks to its betalains, flavonoids, and beta-carotene, bioactive compounds with anti-inflammatory and antioxidant effects that inhibit tumor cell growth and reduce oxidative stress.
9. Preventing premature aging
The vitamin C, flavonoids, and beta-carotene in beet juice have antioxidant properties that protect skin cells from damage caused by free radicals.
This helps prevent premature aging, reducing sagging skin, wrinkles, and fine lines.
Nutritional information
The following table provides nutritional information based on a 100 mL (about 3.4 fl oz) serving of unsweetened, pure beet juice:
To get all the benefits of beet juice, it should included as one part of a healthy, well-balanced diet combined with regular physical exercise.
Also recommended: Are Beets Good For You? 12 Benefits of Beets + Recipes tuasaude.com/en/are-beets-good-for-youHow to make
To prepare beet juice, blend 1 small peeled and cubed beet with 200 mL (about ¾ cup) of water for about 2 minutes, until smooth.
Pour into a glass and drink, preferably without straining or adding sweeteners.
Beet juice can also be made using beetroot powder. In this case, mix 1 Tbsp of beetroot powder with 200 mL of water and stir until well combined.
Beet juice can be consumed daily, before exercise or with meals.
Side effects
Drinking beet juice regularly can temporarily change the color of urine and stool due to the natural pigments found in beets.
Important precautions
Because beet juice contains natural sugars, it should be consumed in moderation by people with diabetes, as excessive intake can increase blood glucose levels.
It’s also high in oxalates, compounds that can promote kidney stone formation in people who are prone to this condition.
Additionally, since beet juice nitrates can lower blood pressure, people who take blood pressure medications should talk to their doctor before consuming it regularly.
Healthy recipes
Some healthy, easy-to-make recipes for beet juice include:
1. Beet juice with orange
Ingredients:
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½ small beet;
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1 small orange;
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100 mL of water.
Preparation:
Peel and cube the orange. Wash and cube the beet with its peel still on. Blend the orange and beet cubes with the water for 2–3 minutes, pour into a glass, and drink immediately without straining or sweetening.
2. Beet juice with carrot
Ingredients:
-
½ small beet;
-
½ small carrot;
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100 mL of water.
Preparation:
Wash the beet and carrot thoroughly and cut them into cubes, keeping the peels on. Blend all ingredients until smooth, pour into a glass, and drink, preferably without straining or sweetening.
3. Beet juice with lemon
Ingredients:
-
½ small beet;
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Juice of ½ lemon;
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200 mL of water.
Preparation:
Wash and cube the beet. Blend with the lemon juice and water for 2–3 minutes. Pour into a glass and drink immediately without straining or adding sweeteners.
4. Beet juice with banana
Ingredients:
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½ small beet with the peel, washed and cubed;
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½ banana, sliced;
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200 mL of water;
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Ice cubes as desired.
Preparation:
Blend all ingredients for 2–3 minutes until smooth. Pour into a glass and drink without straining or sweetening.
5. Beet juice with cucumber
Ingredients:
-
½ small beet;
-
½ small cucumber;
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200 mL of water.
Preparation:
Wash the beet and cucumber well and cut them into cubes, keeping the peels on. Blend all ingredients until smooth, pour into a glass, and drink, preferably without straining or sweetening.
6. Beet juice with apple and orange
Ingredients:
-
½ small apple;
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½ small beet;
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1 small orange;
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100 mL of water.
Preparation:
Wash the beet and apple well, cut them into cubes, and remove the apple seeds. Peel and cube the orange. Blend all ingredients for 2 minutes, then drink immediately without straining or sweetening.