The Dazzling Beet Juice Benefits and How It Lowers Blood Pressure (and Extends Your LifeSpan!)

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Cardiovascular health issues are some of the most common and deadly conditions in today’s society. According to the CDC, heart disease is the leading cause of death among all people throughout the U.S. of every gender or ethnic group.

With statistics like this, it’s no wonder that more people are interested in finding new and effective ways to manage their blood pressure, as high blood pressure is one of the primary risk factors for heart disease. 

Though many medical interventions are available for those suffering from high blood pressure, you can help prevent this risk factor through lifestyle changes, such as managing your stress levels, getting regular exercise, and eating nutritious, balanced foods.

For busy people, finding foods linked to lower blood pressure and other health benefits can be a quick and easy way to support their heart health without too much extra hassle. One of the most popular of these heart-healthy foods is beet juice.  

Table of Contents: 

What Is Beet Juice?

Beet juice is usually made from raw beets. Whole beets are blended, strained, and diluted with water. Some people like to include other fruit and vegetable juices with beet juice, while others prefer to enjoy their beet juice plain.

No matter how beet juice is consumed, it packs a host of health benefits even in small servings and can be an extremely effective part of a heart-healthy diet. Additionally, beet juice can be an optimal form of consumption if you don’t like to eat beets in their whole form or don’t have access to fresh beets where you live.

Is Beet Juice a Superfood?

Generally, a superfood is any food item that is considered to be especially nutrient dense and has a long list of studied health benefits. According to that description, beet juice is certainly a superfood due to its wide variety of nutrients and incredible health benefits seen over many generations.

Though beet juice, as it is sold in stores today, is a relatively new creation that’s only a few decades old, the beet (known as “beetroot” in many countries) has been a part of the diets of many cultures for hundreds of years.

Historical Significance of the Beet Root

beet juice benefits
Beets are members of the Amaranthaceae-Chenopodiaceae family of plants. These vegetables grow to ripeness deep in the ground, which gives them an earthy taste with a hint of sweetness. 

Before the beet was included in any culture’s diet, its leaves were consumed by many civilizations. The root itself would be discarded, and the leaves would be harvested for their many naturopathic health benefits, though beet leaves have a naturally bitter taste that the root typically doesn’t have.

The practice of eating beets is thought to have begun in Africa before historical records began, and it quickly spread to Asian and European cultures. By the 16th and 17th centuries, the eating of beets was a widespread practice, and the roots began to be used in different ways altogether.

For example, some cultures used brightly colored beet juice to dye other foods or clothing. Beet extracts are sometimes even used in beauty products for their antioxidant and anti-inflammatory properties. Additionally, the sugar extracted from beets was found to be a naturally concentrated source of sweetness, and many countries began to use beet sugar as a sweetener in food products. 

By the 19th century, people around the world were even using beets to extract and refine sugar from other sources.

The Role of the Beet Root in Ancient Civilizations

Throughout its history, beet roots, leaves, and juice have been a regular part of the diets of numerous cultures for the many known health benefits. Beets were also believed to have medicinal properties in some areas, particularly throughout Europe in the Middle Ages.

Beets were used to treat many different conditions, including digestive issues and blood disorders. Though beets and beet juice are not generally used by medical doctors today, it’s clear to see that beet and beet juice benefits were recognized and celebrated even in ancient times.

Why Is Beet Juice Used in Cleanses?

A cleanse is an effective way to reset your health if you’ve gotten off track with your routine. Cleanses are designed to give your digestion a break. During a cleanse, you will consume mostly liquids for a period of time, but that doesn’t mean you’ll be lacking in nutrients.

Cleansing juices are packed with a variety of fruits and vegetables, and each one is designed with a specific blend of ingredients to provide key health benefits. Therefore, it’s no surprise that beet juice is commonly included in juice cleanses. When used in a juice cleanse, beet juice is often combined with other nutrient-rich ingredients to create a powerful cleansing and revitalizing effect on the body.

Not only does beet juice help to keep blood pressure regulated, but it also has many other health benefits to offer, in addition to its delicious, earthy taste. 

All About Beet Juice: Taste, Texture, and Pairings

Ripe beets have a naturally high sugar content. That’s why plain beet juice has a mildly sweet taste. This natural sweetness makes it an easy addition to any juice blend or smoothie.

When eaten raw, beets have a similar taste as well as a firm and crunchy texture. If you don’t love the taste of plain beet juice right away, you can always combine it with other juices to enhance the flavor while still enjoying all of the health benefits.

Beet juice and beet powder are both popular options for incorporating beets into your diet. Beet juice is made by pressing or blending fresh beets, while beet powder is made by dehydrating and grinding beets into a fine powder. While both beet juice and beet powder contain the same nutrients and health benefits, they differ in terms of convenience and versatility.

Beet juice is a convenient and delicious way to consume beets, and is particularly popular as a pre-workout supplement due to its ability to improve endurance and reduce fatigue during exercise.

On the other hand, beet powder can be easily added to smoothies, juices, and other recipes to boost their nutritional content. Additionally, beet powder has a longer shelf life than fresh beets or beet juice, making it a convenient option for those who want to incorporate beets into their diet regularly.

Ultimately, the choice between beet juice and beet powder depends on personal preference and individual needs.

Other Superfoods to Combine with Beet Juice

You should decide which superfoods to combine with your beet juice according to your personal flavor preferences. But you should also consider health benefits; some superfoods pack a particular punch when combined with beet juice.

Ginger is a popular choice to add to juices, smoothies, and other foods for its tangy taste and known health benefits. If you’re looking to up your vitamin intake, kale would be a great superfood to mix with beet juice. Plus, it’s high in fiber! If you’d prefer a healthy addition that won’t affect the flavor too much, celery juice can also be added to beet juice to create a cleansing concoction.

If you want something a bit sweeter to make your juice, smoothie, or bowl even more enjoyable, acai is a yummy superfood to combine with beet juice and other flavors. 

Health Benefits of Beet Juice

Now that you’ve learned about the history of the beet and some details about beet juice, you’re ready to learn about some more beet juice benefits that you could enjoy with regular consumption.

Lower Blood Pressure

beet juice benefits
It’s difficult to discuss beet juice benefits in detail without mentioning its effects on blood pressure first and foremost. As beet juice has grown in popularity over the last few decades, more studies have been conducted to find just how much of an impact this superfood can have on blood pressure.

When you look at the extensive research on beet juice benefits, you can easily see that beet juice is openly connected to lower blood pressure. While beet juice may improve blood pressure levels across the board, it’s been shown to specifically reduce systolic blood pressure, which is the pressure that your heart exerts when it contracts.

The high concentration of dietary nitrates in beets is likely the main catalyst for these beet juice benefits. Those who enjoy beet juice regularly are more likely to have healthy blood pressure levels and are therefore at a lower risk of heart disease, the number one cause of death in Americans.

Increased Potassium Levels

Potassium is an essential mineral that supports proper muscle and nerve function, and its high level of potassium is just one of the many beet juice benefits.

When potassium levels dip, you can experience muscle cramping, physical weakness, and fatigue. Low potassium can even cause heart arrhythmia if it lasts for a long period. Consuming foods with lots of potassium, like beet juice, can help keep your levels normal.  

Better Energy While Exercising

a woman running after experiencing beet juice benefits.

The foods you eat will always affect how much energy you have for exercise, but did you know some foods can help boost physical performance during athletic activity?

According to a small study, cyclists who drank beet juice regularly over a period of time improved their performance in a timed trial by a significant margin. Because beets are high in nitrates, which the body converts into nitric oxide, beet juice increases the amount of oxygen that can be delivered to muscles.

When you exercise, your muscles require more oxygen to produce energy. By increasing the amount of oxygen that can be delivered to muscles, beet juice can help to improve endurance and reduce fatigue during exercise. Additionally, beet juice may help to improve the efficiency of mitochondria, which are the “powerhouses” of cells that produce energy.

Though more research is needed in this area, improved exercise performance and energy are promising beet juice benefits that could have a positive effect on many people.

Great Source of Minerals

Most people know that consuming the proper amounts of vitamins and minerals every day is an important part of overall health. That’s why many people rely on vitamin and mineral supplements to make sure they meet their quota.

However, meeting your micronutrient needs without pricy supplements is much easier when you include superfoods like beet juice in your diet regularly. 

High vitamin and mineral content are among the most important beet juice benefits, and this superfood is packed with crucial compounds like the following:

  • Magnesium
  • Iron
  • Vitamin C
  • Potassium
  • Phosphorus
  • Zinc
  • Folate

Beet juice contains all of these nutritional compounds and more at only around 60 calories per cup.

Improved Liver Function

Many of the toxic compounds entering your body every day are cycled through your liver in order to be flushed out. This means that over time, your liver can potentially develop issues like nonalcoholic fatty liver disease from the consistent stress of toxic compounds, an unbalanced diet, or a lack of regular exercise.

Beet juice contains an antioxidant called betaine, which can help to reduce or even prevent fatty liver deposits. This antioxidant can also help to prevent toxins from damaging your liver.

Reduced Inflammation

Chronic inflammation is one of the most common root causes of a variety of health issues, including heart disease, liver disease, obesity, and cancer.

Though more research is needed, some studies have shown that betalains — natural substances found in beets and beet juice — could help to reduce inflammation. This is one of the most significant beet juice benefits, considering the dangers of chronic inflammation.

Clearer Skin

Many factors are important when it comes to having clear skin, but a proper diet is essential.

Beet juice contains high levels of vitamin C and folate, which are known to support healthy skin. That’s because vitamin C and folate are antioxidants. This means that they help prevent damage from free radicals from the inside out.

Ways to Include Beet Juice in Your Diet

The list of beet juice benefits for health and wellness could go on and on, but how do you include this nutrient powerhouse in your diet without changing your routines too much?

If you already drink fresh fruit and vegetable juice or smoothies regularly, it’s easy to add in some freshly juiced beets or bottled beet juice from your local grocery store. If you make your own acai bowls at home with acai purée, try mixing some beet juice into your base to add even more health benefits and richer flavor.

Are There Any Dangers Associated with Drinking Beet Juice?

You’ve heard about the beet juice benefits, but are there any health risks related to this superfood? One thing you should be prepared for while introducing beet juice into your diet is a reddish tinge to your urine. This is completely harmless — but it can be alarming to new beet juice drinkers if they aren’t expecting it.

Due to the high sugar content, beet juice can cause spikes in blood sugar when consumed in large quantities. Additionally, there may be some correlation between the overconsumption of beet juice and kidney stones.

Where to Find Beet Juice

You can start enjoying beet juice benefits as soon as today by picking up a bottle from your local health food store. Major grocery chains may even carry it in some areas.

Are you having trouble finding beet juice near you? Try out a healthy and delicious juice packed with all the vitamins and minerals that beets can offer, or try a cleanse or cold-pressed juice to kick-start your health! Contact us today at Clean Juice to learn more.


Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications. 

If you’re unsure whether beetroot would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make beetroot unsafe for you.