Most lists of nutritious super foods don't include beet juice, but according to recent research it belongs right up there with salmon and blueberries. Beet juice deserves a spot on the list because it may boost stamina to help you exercise longer, improve blood flood, and reduce blood pressure.
Emerging studies suggest that beet juice (also known as beetroot juice) is one of the richest dietary sources of antioxidants and nitrates that may improve blood pressure and blood flow throughout the body, including the brain, heart, muscles, and more.
Role of Dietary Nitrates
Like most fruits and vegetables, beets contain nitrates and antioxidants that can have a beneficial effect on health.
Beet juice research is in its infancy, says Wake Forest researcher Gary Miller, PhD. “We are starting to unravel the intriguing health benefits of beet juice primarily because of dietary nitrates and its impact on blood flow and blood pressure," Miller says.
Through a chain reaction, the body converts the nitrates in beet juice into nitric oxide, a compound that enhances blood flow throughout the body and helps lower blood pressure.
Beet Juice Promotes Heart Health and Blood Flow
A diet rich in beet juice may be a natural approach to help lower blood pressure and improve heart health. Nutrition experts have long recommended diets rich in fruits and vegetables to promote heart health and help lower blood pressure.
Although there is not a substantial amount of research on beets, a 2001 study showed the antioxidant nutrients may prevent oxidative processes that contribute to the onset of certain degenerative diseases, says John Cuomo, PhD, of Usana Health Sciences, which makes nutritional supplements. The study states that "red beet products used regularly in the diet may provide protection against certain oxidative stress-related disorders in humans."
In other studies, drinking about two cups of beet juice daily or taking nitrate capsules reduced blood pressure in healthy adults, suggesting that dietary nitrates have a beneficial effect on blood flow and could be a natural approach to reducing the risk of heart disease.
Nitrates Boost Exercise Performance
Beet juice can also have a positive effect on the body during exercise. A recent study showed six days of beet juice enhanced overall physical performance and heart functioning during exercise.
In a 2009 study, researchers found nitrates enabled people to exercise up to 16% longer because of nitrates' ability to reduce oxygen uptake, making exercise less tiring.
Beetroot Juice Nutrition
Eating beets won’t give you the same quantity of nitrates as beet juice because the cooking process deteriorates some of the nitrates, but it certainly is good for your health, says American Dietetic Association spokeswoman Marjorie Nolan, MS, RD.
Beets are a great source of nutrition. They're rich in folate, potassium, vitamin C, fiber, antioxidants, and nitrates. The active ingredient in beet juice is an antioxidant called betanin.
One cup of raw beets has 35 calories and 8 grams of carbohydrates. A cup of beet juice is usually around 100 calories and 25 grams of carbohydrates because of added sugar.
Lots of fruits and vegetables are rich sources of antioxidants but not necessarily good sources of nitrates. In addition to beets, other good sources of dietary nitrates include spinach, radishes, lettuce, celery, and Chinese cabbage.
Nitrates are not routinely evaluated as part of a food's nutrient composition. Therefore, the nitrate quantity of foods may be difficult to find in most nutrient databases.
Who Should Drink Beetroot Juice?
From athletes to the elderly, the benefits of beet juice could result in improved blood flow and enhanced performance. Part of the ongoing research is designed to determine who would benefit most from more beet juice and nitrates. Miller and colleagues at Wake Forest showed that blood flow to the brain improved in healthy elderly people, as measured by MRI.
“Healthy individuals are not likely to see tremendous benefits if they start adding beet juice to their diets, but foods high in nitrates are healthy foods and it might improve blood pressure and blood flow to key tissues like skeletal muscles, especially as you get older,” Miller says.
Nolan says as little as one cup of beet juice has dramatic effects and may be a natural alternative to blood pressure medication for some people and just 2-3 ounces per day can be a natural approach to preventing constipation.
Increasing blood flow to muscles benefits athletes but could be a huge advantage in the elderly to help improve muscle strength which in turn will reduce falls, fractures, and impairment associated with muscle weakness, Miller says.
Finding Beetroot Juice
Available at specialty stores, a 16-ounce bottle costs about $7. It has a distinctive flavor, much like beets, and tastes a little earthy. Nolan recommends blending the juice to make it more palatable.
If you start adding beet juice to your diet be prepared for the potentially alarming side effects of drinking ruby red beet juice. The powerful red dye is excreted in urine and stools, giving both a reddish appearance.
Further research is needed before experts recommend drinking large quantities of beet juice each day. In the meantime, a diet rich in fruits and vegetables has been shown to be a potent weapon against disease.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Give it a try! Buy some beets, carrots & oranges at your local grocery store & use a juicer to make a healthy and delicious drink!
No comments:
Post a Comment