Categories: Health & Fitness

Beet juice: what are the health benefits?

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Beets are vegetables with an excellent nutritional profile, which help to lower blood pressure, reduce inflammation, and notably improve athletic performance. Consuming them in the form of juice allows you to benefit from nutrients which would be destroyed by cooking.

Why drink beetroot juice regularly?

Regularly drink beet juice can help prevent certain deficiencies. According to Medical News Today, a small glass of organic beetroot juice contains 29 calories, no fatas well as 0.42 g of protein, 7.50 g of carbohydrates, 5.42 g of sugar, and 0.40 g of fiber.

Essential vitamins and minerals

Beets are a source of antioxidants, essential vitamins and minerals. They contain vitamins A, B6, B9, and C, calcium, iron, magnesium, manganese, phosphorus, copper, zinc, betalains, and nitrates.

Beets, like lettuce, spinach and celery, have high amounts of organic nitratea compound that can be transformed into nitric oxide by bacteria in the microbiota of the mouth. The transformation of this compound would help maintain blood vessels and a healthy brain, say researchers in a press release (source 1). They published a new study, published online on March 5, 2021 in the journal Redox Biology (source 2) where they claim that the fact of drink beet juice helps to age in good health, by the phenomena described above.

Beet juice: good brain and cardiovascular health

For the study, 26 healthy people between the ages of 70 and 80 participated in two periods of supplementation, lasting ten days each. During the first ten days, the participants drank beet juice titrated to 750 mg of nitrates per day, while during the following ten days, they consumed a so-called “placebo” beet juice, depleted in nitrates.

Verdict: the consumption of beetroot juice (“normal”, that is to say not depleted in nitrate) was associated with higher levels of oral bacteria linked to good brain and vascular health. Conversely, lower levels of these bacteria have been linked to disease and inflammation. Systolic blood pressure dropped by five millimeters of mercury (mmHg) after drinking beet juice.

Nitrate-rich foods slow the effects of aging

“Our results suggest that adding nitrate-rich foods to the diet – in this case via beetroot juice – for just ten days may dramatically alter the oral microbiome for the better”, welcomed Anni Vanhatalo, co-author of the study. “The long-term maintenance of this healthy oral microbiota could slow the negative vascular and cognitive changes associated with aging”, he added. It is not excluded that comparable benefits are found when consuming other vegetables rich in nitrates (radish, celery, spinach, lettuce, etc.), but other studies should confirm this.

All the other virtues of beet juice for health

Beet juice has many health benefits.

Help to fight high blood pressure

A growing body of research suggests that beetroot can help lower a person’s blood pressure, thanks to the nitrates it contains. This compound dilates blood vesselswhat improves circulation and lowers overall blood pressure. However, people who are already taking medication to lower their blood pressure may not notice the same benefits.

An effect on inflammation

Beet juice contains anti-inflammatory compounds called betalains. According to a 2015 study, betalains inhibit specific signaling pathways that play a role in inflammatory diseases. In some cases, this compound is said to help reduce the activity of an inflammatory enzyme by 32%.

Help with constipation

In case of constipation, beetroot is one of the best foods to consume. Its laxative effect is unprecedented. The dietary fiber it contains, mainly soluble, stimulates intestinal laziness and facilitates the digestion of food.

A source of iron to prevent anemia

Beets are rich in iron, an essential component of red blood cells. Without iron, the blood of an anemic person cannot transport oxygen in the body. Regular consumption of beet juice thus contributes to the prevention of anemia.

A detoxifying action for the liver and the skin

Beet juice contains antioxidants, vitamin A, vitamin B6 and iron. These compounds help to protect the liver against inflammation and oxidative stress while improving its ability to eliminate toxins from the body.

It could help prevent cancer

Beets get their purple color from betalains, which are water-soluble antioxidants. According to a 2016 study, betalains have chemopreventive capacities against certain cancer cell lines. Betalains are believed to be free radical scavengers that help find and destroy unstable cells in the body.

Benefits for the practice of sport

Some compounds in beet juice, such as nitrates and the betalainscan improve athletic performance. According to a 2017 study, nitrates can improve a person’s athletic performance by increasing blood flow and oxygen to the muscles.

How to do a beetroot juice cure?

“To do a beetroot juice cure, you have to mix the whole vegetable: start by mixing the beets, then the roots and the leaves”, advises Shana Sarfati, therapist, naturopath and nutritionist in Paris and Charenton-le-Pont. “To have a more varied and pleasant flavor, you can add carrots, celery, cucumber or ginger. And to get the most out of the benefits of the juice, it is recommended to prepare it daily and consume it within 24 hours of preparation”she says.

How long ?

The duration of a beetroot juice cure can vary according to each person’s objectives. ” It is recommended start by drinking a glass of beetroot juice for a week and observe how your body reacts,” advises the naturopath. “If you feel well, you can extend the treatment for up to two weeks. If you experience side effects or digestive disorders, it is best to reduce the amount consumed.

Can we drink it every day?

“It is recommended to drink approximately 250 to 500 ml of beetroot juice per day, but it is important to note that beet juice is very concentrated and may have effects on digestion and urine staining. It is therefore better to consume it with moderation and monitor your body for any signs of discomfort,” says Shana Sarfati.

When to drink it?

It depends on your preferences personal. Some people prefer to drink it fasting in the morning to enjoy its detoxifying benefits and to boost their energy and metabolism, while others consume it before exercise to improve their performance or 30 minutes before a meal. Try drinking it at different times of the day and see how your body reacts.”

Beet juice: are there any contraindications?

Beet juice can have contraindications on our health: if you are diabeticsuffer fromurinary infections or follow a food rebalancing particular. A warning is also necessary for people suffering from hypotensionand those at risk of kidney stones. “Also, if you feel any side effects during the cure, stop her immediately,” recommends Shana Sarfati.

In any case, it is better to consult a health professional before consuming this food or before starting any treatment. “ Without forgetting that this cure must be accompanied by a healthy, varied and balanced diet,” she adds.

Should beets be eaten raw or cooked?

“It is better to consume it raw or lightly cooked to preserve its nutrients. Overcooking can reduce vitamin and antioxidant content. Be sure to wash it thoroughly to remove any dirt or residue before consuming it,” says the naturopath.

His little practical advice : If your fingers remain red after cutting beetroot and the color does not go away, using lemon juice can be an effective solution to eliminate this stubborn coloring.

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