Daily Beet Juice: Unlocking Health Benefits

The Amazing Benefits of Beetroot

Did you know that a cup of beet juice has more dietary fibre than 2 tablespoons of rice? What if I told you that a cooked beet contains more potassium than a banana and three times more magnesium than a cooked potato? Surprised? Wait till you discover the incredible health benefits of beetroot! Keep watching because we'll give you eight reasons to drink beetroot juice every day, don't miss the fantastic recipe we'll share at the end.

This tuber, commonly found in many people's daily diets, has roots that trace back to prehistoric times and served as sustenance for countless civilizations throughout history. In ancient times, beets were employed for their use in dyes, teas, and medicinal purposes, addressing issues such as constipation, fevers, skin disorders, and circulation. This powerful vegetable is highly rich in antioxidants, vitamins, minerals, and fibre.

Known for its stunning reddish-purple colour, and earthy and sweet aroma, beetroot was initially valued for its leaves. The potential of its roots was later revealed, which not only nourished but also delighted the palate. The natural sweetness of the beet was a remarkable discovery, as it came to be used as a source of sugar. Interestingly, it was Napoleon, the French Emperor, who popularized it as an alternative sweetener when the British army restricted sugar cane access. Today, white beet is widely cultivated in cold climates for sugar production, while red beet is more commonly consumed in the daily diet.

The Nutritional Powerhouse

Beyond its sweetening role, beetroot is appreciated for its nutrient richness and flavour. Scientific studies underscore its benefits for enhancing physical performance and promoting overall health. What makes beets so nutritious? Beets are low in calories, but on the other hand, they are rich in sugar, proteins, vitamins A, B1, B2, B5, and C, potassium, sodium, phosphorus, calcium, zinc, iron, and manganese, making them an excellent source of nutrients as well as a great option for pregnant women who have a higher need for folic acid during pregnancy. These characteristics also make beets an excellent food to combat anaemia.

Contrary to the myth that beet can be harmful to people with diabetes, its effect is quite the opposite. This root has a high fibre content, which slows down the body's absorption of nutrients, thus providing better control of glucose levels after meals, which we will discuss further. Not to mention, it is a valuable ally for our eye health due to its richness in vitamin A. This vitamin plays a crucial role in maintaining the cornea, eye lubrication, and improving vision in low-light conditions. Furthermore, beet helps prevent cataracts, combats dryness of the eyes and contributes to maintaining overall eye health.

8 Reasons to Drink Beet Juice Every Day

Now that you're familiar with this superfood, and if all the reasons so far haven't convinced you, here are eight reasons to drink beet juice every day. Stay with us until the end for a delightful beetroot juice recipe that's simple, delicious, and packed with rich nutrients. Get ready to discover all the beetroot juice benefits for your overall health!

1. Beetroot Reduces Blood Pressure

Did you know that beetroot can help lower blood pressure within a few hours, making it a good ally for the heart? There's a fascinating story behind the daily consumption of half a litre of beet juice and its ability to significantly reduce blood pressure, as revealed by recent British research published in the renowned journal Hypertension. At the heart of this discovery is nitrate, a substance of great importance that we can not only find in beetroot but also a variety of green and leafy vegetables. Scientists concluded that in healthy individuals, blood pressure drops an hour after consuming the juice. However, what was most striking was that this beneficial effect intensified after 3 to 4 hours and remained noticeable up to 24 hours after consumption. This success story from Queens University and the University of Exeter could be the key to an accessible and effective treatment against hypertension. Keeping blood pressure under control is essential to reducing the risk of heart attacks and strokes.

2. Great for Digestion

The large amount of fibre in this tuber (10% of our daily requirement) is beetroot's major advantage for our digestion. That's because these fibres normalize the intestinal tract, which is essential for digestive health. Moreover, a substance called betaine normalizes the stomach's acid secretion, which enhances nutrient absorption and prevents issues such as heartburn and reflux. Additionally, when ingested, fibres proceed to the colon, where they serve as food for the gut's beneficial bacteria, promoting healthy bowel movement. This process contributes to the prevention of issues like constipation and inflammatory bowel diseases.

3. Fights Inflammation

In addition to all the benefits previously mentioned, beetroot combats inflammation as it is a rich source of betaine, a nutrient that plays an essential role in protecting cells, proteins, and enzymes against environmental stress. By safeguarding these microscopic structures, they contribute to preserving internal organs, reducing cardiovascular risk factors, and, as a result, preventing various chronic diseases.

4. Weight Loss Ally

Including fibre in the diet aids in increasing the feeling of fullness, which consequently results in reduced calorie intake. Moreover, beetroot is rich in water and low in calories. Whether consumed raw or used in unstrained juices, beetroot can be an ally in the weight loss process. Thanks to its antioxidants, beetroot plays a significant role in reducing blood glucose levels as it increases insulin sensitivity, which is beneficial for people with diabetes. Beetroots have a glycemic index (GI) score of 61, which is considered medium. On the other hand, the glycemic load of beetroots is only five, which is very low.

5. Anti-Cancer Properties

Beetroot contains antioxidants that are beneficial in combating cancer. Research on animals documented by the National Library of Medicine demonstrates that an extract derived from beetroot was effective in restricting the proliferation of cancerous cells. Moreover, lab investigations confirmed that beetroot extract reduced the proliferation of malignant cells related to prostate and breast cancer.

6. Enhances Brain Function

Research suggests that including beetroot in one's diet can enhance brain performance and cognitive skills. The nitrates present in beetroot promote the expansion of blood vessels, increasing blood flow to the brain and thus improving its function.

7. Detoxifies the Body

Beetroot is a true ally for health and beauty, rich in antioxidants such as betalains and vitamin C, which help neutralize free radicals (toxic substances that can cause cellular damage). It also acts as a natural detoxifier, purifying the blood. Beetroot juice has proven to be effective in combating boils and pimples, reducing skin inflammation, and acting as an ally in the anti-ageing process. Beetroot is also an excellent source of lycopene, which helps preserve skin suppleness and protects it against damage caused by sun exposure. Moreover, consuming beetroot juice can be beneficial for liver health, as indicated by a study conducted and published by the Faculty of Pathology, National Post-graduate Medical College of Nigeria, on rats with liver injuries. According to the research, animals that were given beetroot extract showed less liver damage compared to the others. It also aids in reducing cholesterol. A study demonstrated that beetroot extract reduced total cholesterol and triglyceride levels while increasing HDL cholesterol, which is considered beneficial. This benefit, according to the researchers, is attributed to the phytonutrients, such as the flavonoids, present in this food.

8. Boosts Athletic Performance

The spotlight on its nutritional composition in the sports community is undoubtedly due to the abundance of vitamins and minerals, but also because of a specific component: nitrate. This compound is converted into nitrite and subsequently into nitric oxide in the bloodstream. Nitric oxide is a gas that promotes the dilation of blood vessels, thus improving blood flow. In a 2013 study published by the Journal of Applied Physiology, evidence was presented showing that beetroot contains a compound that can boost the body's nitric oxide production. This process results in reduced oxygen consumption during physical activity, contributing to a remarkable increase of up to 16% in the physical performance of exercise practitioners. Furthermore, the study participants reported greater fatigue resistance, extending the time until they felt exhausted.

Potential Side Effects of Beetroot

Like any other meal, beetroot can have some negative consequences if taken in excess. On the other hand, excessive consumption raises the risk of kidney stone formation because of its high oxalate content. Beets may cause discomfort in the digestive system, therefore people with sensitive stomachs or irritable bowel syndrome (IBS) should also use them with caution.

What is the Best Way to Consume Beetroot?

Although it can be prepared in various ways, the best way to consume it is raw. This is because betalaine is sensitive to heat and can lose its beneficial properties when subjected to cooking. For example, while the results are very favourable for daily beet consumption, it's important to remember that varying your intake of other vegetables is crucial. Beets are a significant source of carbohydrates, hence their use as sugar. Therefore, do not exceed its consumption more than three times a week or until you seek the help of a nutritionist.

Choose small and medium-sized beets, as they are softer and more flavorful. Opt for those with smoother skins without blemishes or cracks. If you can, buy those that come with the leaves; don't waste them! They are rich in nutrients and can be prepared like spinach, sautéed, or added to soups. Beets can generally be consumed in salads, juices, omelettes, and cooked in beans, among other options.

Easy Beetroot Juice Recipe to Drink Every Day

We've set aside a recipe that can be used either as a pre or post-workout or even consumed for breakfast to give you energy.

Beet, Apple, and Fennel Juice

Caloric value preservation: 65 calories

Ingredients:

1/2 cup of fennel, chopped
1/2 beet, chopped (including the leaves)
2 apples, seeds removed
1 cup of water

Instructions: Combine all ingredients in a blender. For an extra touch, add some ice cubes and enjoy immediately, ensuring the absorption of all nutrients.

In addition to this, juices made by combining the root with another fruit or vegetable also have effective actions for those who want to enjoy their benefits.
If you are already familiar with the benefits of beetroot fruit, please let us know. In what way do you consume it? Please tell us about your experience in the space provided for comments below!
Remember, this article is for educational purposes only. Always consult with your doctor regarding health concerns. If you found this information helpful, give this article a thumbs up and share the link with your family and best friends so they also know all the benefits of drinking beet juice daily.