Beetroots are a root vegetable which is a rich source of numerous nutrients and acts as a natural source of carbs for fueling energy in the body.
This vegetable is abundant in vitamins A, C, and B, as well as folate, iron, calcium, manganese, and potassium ( 259 mg per ½ cup serving, or about 5.5 percent of the DV). Its high amounts of antioxidants fight disease and prevent cell damage.
- Vitamin C is a powerful antioxidant that boosts the immune function and improves skin health
- Folate (vitamin B9) is crucial for normal tissue growth and cell function and is particularly necessary for pregnant women
- Iron is an essential mineral which has numerous important functions in your body and is necessary for the transport of oxygen in red blood cells.
- Calcium is an essential mineral needed for bone growth and strength
- Manganese is an essential trace element, which contributes to the regulation of metabolism and blood sugar levels
- Potassium lowers blood pressure levels and prevents heart disease
Beetroots also contain other beneficial compounds like phytochemicals, betalains, and nitrates.
They are high in betaine, a compound that stimulates liver cell functions and lowers homocysteine levels, which is a non-protein amino acid that raises the risk of cardiovascular disease.
Even though beets are high in nutrients, they are low in calories, and the United States Department of Agriculture (USDA) estimates that a ½-cup serving of sliced beets provides:
- Calories: 35
- Protein: 1 gram (g) (2 percent daily value, or DV)
- Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g (4 percent DV)
- Sugars: 6 g
- Iron: 0.4 milligrams (mg) (2.22 percent DV)
- Sodium: 250 mg
Therefore, its regular consumption improves health in numerous ways. Beetroot juice is one of the best ways to lower high blood pressure and improve heart health.
High blood pressure affects about 75 million American adults (32%), according to the CDC, and it contributes to thousands of deaths annually.
High blood pressure forces the heart to pump harder, in order to boost the blood flow through the arteries, and this leads to hardened, damaged and narrowed arteries. The damaged arteries are prone to rupture that leads to life-threatening internal bleeding, aneurysm, and other heart diseases.
However, the long-term use of hypertension medications can quietly damage the body and lead to serious adverse effects. Yet, beetroot juice can be a natural way to control it.
One study has found that participants lowered their blood pressure three hours after drinking 17 ounces of beetroot juice, this decrease lasted up to 24 hours. Researchers concluded that the inorganic nitrate and beetroot juice supplementation led to a significant reduction in systolic blood pressure.
Raw beetroot is rich in nitrate (NO3), that the body turns into biologically active nitrite (NO2) and nitric oxide (NO) when needed. Nitric oxide is a key molecule produces to help the communication of 100 trillion cells by transmitting signals throughout the entire body.
It enters the underlying muscles and acts as a potent vasodilator that relaxes the arteries, and thus lowers blood pressure, fights oxidative stress and inflammation, and boosts blood circulation.
Furthermore, the nitrates in this juice lower the uptake of oxygen, and thus make exercise less tiring, especially during aerobic exercise, when breathing is increased to draw more oxygen into the body.
Beetroot juice has also been found to boost the efficiency of mitochondrial respiration and increase energy levels and stamina.
Here is how to prepare your homemade beetroot juice:
Beetroot Juice Recipe
- 5-6 medium-sized raw beetroots
- 1 lemon with peel (cut off both ends)
- 1-inch of ginger root
- 1 cucumber (optional)
Wash the ingredients, and cut them in smaller pieces. If the beetroots have smooth skin, just scrub them clean with a vegetable brush, you do not need to peel them.
Mix all the ingredients in the juicer, juice them, and then pour the juice in the pitcher.
Drink a glass of this healthy drink daily, to lower blood pressure, fight muscle inflammation, and boost your stamina. Enjoy!