Benefits of Brilliant Beet Juice
Table of contents:
- A Brief History of Beets in Diet
- Nutritional Profile and Health Benefits of Beet Juice
- Clean Juice Recommendations
Beets, those vibrant reddish purple roots tucked beneath the soil, are not just a colorful addition to the plate; they’re a superfood powerhouse packed with health benefits, especially in their ability to help lower blood pressure.
Rich in dietary nitrates, beets are processed naturally by the body into nitric oxide, which helps widen blood vessels and improve blood flow, thereby reducing blood pressure effectively.
But the benefits of beets also contribute to enhancing athletic performance, supporting liver health, and providing a myriad of essential nutrients.
A Brief History of Beets in Diet
Beets have been a part of global diets for centuries. Their use stretches back to ancient civilizations where they were revered not just for their nutritive content but also for their medicinal properties. The first mention of using beet roots in cooking was in a fifth century A.D. cookbook written by Marcus Gavius Apicius, a Roman gourmet. The Greeks called beets teutlion, which may mean “squidlike” because the leaves resembled squid tentacles.
In the mid-17th century, beets were used to color wine, and also used as a form of sugar. In 1747, a Berlin chemist named Andreas Sigismund Marggraf discovered how to create sucrose from beets. In 1813, Napoleon banned all sugar imports, which made beet sugar even more popular. To this day, beets account for about 20% to 30% of the world’s sugar production. (1)
Nutritional Profile and Health Benefits of Beet Juice
While the beet itself was historically consumed in various forms, the focus on juicing is relatively new, dating back only a few decades. This shift is largely due to growing awareness of the health benefits associated with dietary nitrates found abundantly in beets. These nitrates improve blood flow and lower blood pressure, making beet juice a natural and effective way to combat cardiovascular diseases, which are among the leading causes of death worldwide.
In addition, health benefits of the brilliant beet include:
🟣 Beet juice is low in calories yet high in valuable vitamins A, B6, and C, and minerals like iron, magnesium, potassium, and zinc.
🟣 Beets are a rich source of antioxidants and phytonutrients.
🟣 Beet juice has a high concentration of dietary nitrates, which the body converts into nitric oxide. This compound dilates blood vessels, which enhances blood flow and lowers blood pressure.
🟣 Cardiovascular Health: Numerous studies have demonstrated that beet juice can significantly lower blood pressure in a matter of hours, particularly systolic blood pressure. This effect is temporary, so regular consumption is recommended to maintain cardiovascular health.
🟣 Stamina and Energy: Beet juice increases the efficiency of mitochondria, which are responsible for producing energy in your cells. This makes it particularly popular among athletes who consume beet juice before competitions to boost endurance and performance.
🟣 Anti-inflammatory Properties: The betalains in beets provide powerful anti-inflammatory effects, which are beneficial in preventing chronic diseases like heart disease, cancer, and obesity.
🟣 Enhanced Brain Health: The increased blood flow from nitric oxide production also benefits the brain, leading to improved cognitive function and potentially lowering the risk of dementia. (2)
Potential Side Effects and Considerations
While beet juice is safe for most people, it can cause some to experience changes in urine or stool color, a harmless condition known as beeturia. Due to its high oxalate content, those with kidney stones should consult with a healthcare provider before adding beet juice to their diet. Additionally, the natural sugars in beet juice might affect blood sugar levels, so people with diabetes should monitor their response to juice intake. (3)
Boosting Your Diet with Beet Juice
Whether added to smoothies for a nutritional boost, mixed into dressings for a tangy twist, or consumed straight for a quick health shot, beet juice is a versatile ingredient. For those not too fond of beet juice’s earthy flavor, we recommend combining it with sweeter juices like apple or carrot.
Here are some practical tips on how to incorporate beet juice into your daily routine, as well as our favorite Clean Juice menu items featuring our beets-friend, the beet.
🌞 Morning Beverage:
Start your day with a glass of beet juice mixed with other juices like orange or carrot to cut through the earthiness and add a natural sweetness.
💪 Pre-workout Boost:
Drink a glass of beet juice an hour before your workout to enhance blood flow and reduce the amount of oxygen your muscles need. This can improve your endurance and delay fatigue.
🥗 Salad Dressings:
Use beet juice as the acidic base for homemade vinaigrettes. Mix it with olive oil, mustard, honey, and herbs for a nutritious and colorful salad dressing.
🥤 Smoothie Ingredient:
Add beet juice to smoothies for a nutrient boost. It pairs well with berries and bananas, and you can throw in some spinach for an extra health kick.
Beet juice isn’t just a tasty drink; it’s like a health-boosting powerhouse with benefits from improving cardiovascular health to boosting physical stamina. With a long history and plenty of research to back up its benefits, it’s no wonder it’s catching on. Whether you’re an athlete aiming to step up your game or just someone trying to stay on top of your wellness game, adding some beet juice to your routine could just be the splash of color and nutrition you need.
Clean Juice Recommendations:
- Red Cold Press: One of our favorite cold presses, the Red one contains Apple, Pineapple, Beet, Carrot & Lemon. A great blend of juices with the sweet apple and pineapple to help cut the earthy beet taste.
- The Balanced Bowl (with sliced beets added): A guest favorite salad that includes Mixed Greens, Hard-Boiled Egg, Avocado, Feta, Goji Berries, Hemp Seeds & Walnuts, and your choice of dressing, the Balanced Bowl is phenomenal with added sliced beets, for only $1 more!
- The Detoxifying One fresh juice helps you get back to basics with Apple, Beet, Celery, Cucumber, and Ginger. We love the added spice of ginger which also has its own anti-inflammatory properties.
- The Energy One is a fresh juice powerhouse that includes Apple, Beet, Carrot, Celery, Ginger, Orange. Beets and their complimentary root vegetables in carrot and celery. For recovery and an energy boost, The Detoxifying One can’t be BEET!
Sources:
- (1) Today’s Dietician: Beets — The History, Myriad Uses, and Health Benefits of These Beloved Roots
- (2) Draxe.com: Beetroot Juice Benefits
- (3) PubMed: Inorganic nitrate and beetroot juice supplementation
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 physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.