This Nutritious Juice Is A+ For Brain Health & Blood Pressure

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1.

It may lower blood pressure.

One of the major benefits of beet juice is that it acts as a vasodilator, which can help lower systolic blood pressure4 (the top number on your blood pressure reading).

“The nitrates and polyphenols in beetroot juice help relax blood vessels5 so they can open up to accommodate greater blood flow. This helps decrease the force of blood pushing against your artery walls,” explains sports dietitian and author Marie Spano, MS, RD, CSCS, CSSD. 

High blood pressure, also known as hypertension, can damage your arteries, decreasing blood flow and leading to heart disease. “According to the World Health Organization, an estimated 1.28 billion adults aged 30–79 years worldwide have hypertension6 causing 7.5 million deaths, about 12.8% of the total of all deaths each year7,” says Lebovitz.

Exactly how much beetroot juice you need to drink every day to reap the blood pressure benefits is still up for debate. In a recent review, daily dosages ranged from 2.3 to 8.4 ounces8 over three to 60 days. 

2.

It may improve athletic performance.

Athletes are always looking for a competitive edge, and supplementing with beetroot juice may offer a natural performance-enhancing solution. Performance dietitian and consultant Kelly Jones MS, RD, CSSD, says the dietary nitrates in beets and their blood vessel dilating functions are also linked to improvements in exercise performance9. 

“This can improve circulation of oxygen and nutrients to, and waste products from, the muscles cells so they may be more energetically efficient during exercise10. Studies show beets can improve endurance performance, muscle power, and strength11,” says Jones.

"They also contain antioxidants quercetin and resveratrol, which are beneficial to mitochondria, the powerhouse of cells, as well as iron, an important mineral for energy metabolism that many athletes and highly active individuals may have a low intake of.”

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3.

It may benefit brain health.

4.

It may support liver detoxification.

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5.

It may reduce cancer risk (but we need more research to know for sure).

6.

It may reduce cold symptoms.

“A 2019 study showed that beetroot juice may help reduce cold symptoms19 caused by psychological stress,” says Kimberley Wiemann, MS, RDN, a registered dietitian. “Beetroot juice increases nitric oxide availability, which has been shown to help defend the body against bacteria or viruses.” 

This was an early study, however, so more research is needed in this area. 

Summary

It's safe to drink beet juice daily, and research shows that drinking about one cup a day seems to be enough to reap the benefits. You can use beet juice as a smoothie base, add it to sparkling water, or drink it on its own or with other flavorings.

For athletic performance benefits, Jones recommends drinking three to five beets' worth of juice two to three hours before exercise to potentially aid in energy and stamina during workouts.

Spano says that older individuals23 may be more likely to notice performance benefits from drinking beet juice before a workout. Elite athletes are less likely to notice a benefit, so they may want to wait until after their training session. “Consuming [beet juice] after exercise may have anti-inflammatory effects as well as increased nutrient delivery to muscles, potentially improving recovery,” Spano adds. 

Summary

You can drink a cup of beet juice a few hours before your workout for potential performance gains, or after your workout to assist with recovery.

“To prevent foodborne illness, store beet juice in a clean, airtight container in the refrigerator for up to 2 days,” Wiemann suggests adding juice from a lemon or lime to help preserve the juice a little longer. 

For those who don’t have as much time, or the necessary tools, to prepare beetroot juice at home several times per week, Schimmelpfenning suggests trying beetroot powder, which is shelf-stable and great for on-the-go nutrition.

If buying juice from a store, look for 100% pure organic beet juice that is freshly pressed, not made from concentrate, and doesn’t contain any other ingredients (except a small amount of lemon juice for preservation). 

Multiple studies have shown that drinking up to one cup of beetroot juice daily generally shows no negative effects3. However, people with certain health conditions may need to proceed with caution. “People prone to kidney stones should avoid or consume minimal beet juice due to its high oxalate content,” says Schimmelpfenning. 

Schimmelpfenning also recommends that those focused on controlling blood sugar eat whole beets rather than drink juice. “While beet juice is rich in vitamins and antioxidants, it is also high in carbohydrates; juicing strips away the fiber. Without fiber, beets are a sugar cocktail that will spike blood sugar levels.” 

“When consumed in excess, people with low blood pressure could experience their blood pressure dropping too low and should take caution,” adds Wiemann. Some people may experience headaches, and others may experience gastrointestinal distress after consuming beetroots.