Beet Juice: 11 Health Benefits, Blood Pressure, Cholesterol – Healthline

Beet juice contains antioxidants, electrolytes, and other compounds that may help support heart and brain health, among other benefits.
The beet is a bulbous, sweet root vegetable that most people love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade.
Research shows that drinking beet juice, or beetroot juice, may benefit your health. Here’s how.
Beet juice may help lower your blood pressure. A 2022 meta-analysis notes that nitrate from beetroot juice lowered systolic blood pressure in adults with hypertension.
Nitrates are compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels.
Drinking beet juice may increase plasma nitrate levels and boost physical performance.
A 2017 review of research determined that long-term consumption of beetroot juice (over 5-6 days) may have the following benefits:
However, the researchers also noted that combining beetroot juice with caffeine may reduce the benefits, though more research is needed.
The results of a 2016 study suggest that consuming 70 mL (one-third cup) of beetroot juice daily for one week may improve exercise tolerance in older adults with heart failure.
The researchers noted that participants’ aerobic exercise endurance improved by 24%.
Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. As you start your day, it’ll give you a nutrient and energy boost.
But note that it is high in natural sugars.
Beets get their rich color from betalains, which are water-soluble antioxidants. It also contains other flavonoids and polyphenolic compounds, which may have antioxidant and anti-inflammatory properties.
Betalains and other antioxidants may help find and destroy free radicals or unstable molecules in the body, which, in large numbers, can promote inflammation and increase the risk of cancer.
Other research suggests that beetroot juice has potential chemoprotective properties. This means it may help reduce side effects and damage to the body caused by chemotherapy. This can include fatigue.
However, the authors of the review note that additional research is needed, particularly to see if beetroot juice may interact with chemotherapy and other medications.
Beets are a good source of potassium, which is a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms.
Having potassium levels that are too high can result in similar symptoms and be life threatening.
People with chronic kidney disease and end-stage renal disease may need to follow a low-potassium diet, so consult a healthcare professional before regularly consuming beet juice.
Your body can’t function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.
Besides potassium, beet juice provides:
Folate is a B vitamin that helps prevent neural tube defects, such as spinal bifida and anencephaly. It may also decrease your risk of having a premature birth.
Beet juice is a good source of folate. If you’re pregnant, adding folate to your diet can help you get the daily recommended 600 micrograms for pregnant people.
The antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver, according to animal studies. Betaine may also help protect your liver from toxins, though more studies are needed.
Fatty deposits in the liver can lead to a condition known as nonalcoholic fatty liver disease due to:
If you have high cholesterol, consider adding beet juice to your diet.
The betanin in beetroot juice may help lower LDL, or “bad” cholesterol.
A 2020 review noted that beetroot juice may have a beneficial effect on both LDL and and HDL, or “good” cholesterol, according to multiple studies cited.
Researchers believe beetroot’s cholesterol-lowering potential is likely due to its phytonutrients, such as flavonoids.
Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. However, it may be startling if you don’t expect it.
If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully.
If you’re prone to calcium oxalate kidney stones, you may need to avoid beet juice. Beets are high in oxalates, naturally occurring substances that form crystals in your urine. They may lead to stones.
Yes, the nitrates in beets can significantly lower your blood pressure.
While both raw beetroot juice and cooked beets were found to be effective at lowering blood pressure, raw beet juice had a greater effect.
Beet juice can provide beneficial nutrients such as antioxidants, vitamins, and minerals.
Drinking it regularly may help support your health, reduce inflammation, and increase your exercise stamina, among other benefits.
A 2020 study found that beetroot juice has high concentrations of nitrate, which the body converts to nitric oxide after drinking. Nitric oxide has a variety of functions in the body, including reducing blood pressure and increasing oxygen and nutrient delivery to muscles and organs.
Potential downsides stem from increasing your nitrate intake above the daily recommended level. This could stimulate the formation of N-nitroso compounds known to be carcinogenic and may cause other adverse effects.
However, researchers noted that the amount of research on the negative effects of beetroot juice is limited, and more needs to be done for an accurate risk assessment.
Your body naturally detoxifies without a specific diet, such as beetroot juice. Your kidney, liver, digestive system, and other organs typically work together to remove toxins.
However, beet juice contains beneficial nutrients that may support your overall health along with a balanced diet.
Beet juice is an excellent source of potassium and essential minerals like iron and manganese.
Drinking beet juice consistently may help:
Beets are nutritious no matter how you prepare them.
If you don’t like beet juice straight up, add some apple slices, mint, citrus, or a carrot to cut through the earthy taste.
If you add beet juice to your diet, take it easy at first. Start by juicing half a small beet and see how your body responds. As your body adjusts, you can drink more.
Last medically reviewed on January 25, 2024
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Current Version
Jan 25, 2024
Written By
Annette McDermott
Edited By
Tess Catlett
Medically Reviewed By
Katherine Marengo, LDN, RD
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Nov 20, 2023
Written By
Annette McDermott
Edited By
Willow Banks
Medically Reviewed By
Katherine Marengo, LDN, RD
Copy Edited By
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