Beetroot juice is a bright red beverage made from the root of the beet plant, Beta vulgaris. It is rich in vitamins, minerals, and antioxidant compounds.
Beetroot may lower blood pressure, boost exercise performance, and improve blood sugar levels. It may help improve brain health, protect kidney and liver health, and reduce inflammation.
1. Lowers Blood Pressure
Beets are high in nitrate, which the body can convert into nitric oxide after consumption. Nitric oxide has many roles in the body, including helping blood vessels relax and widen, which in turn lowers blood pressure.
One review found that nitrates from beetroot juice can help lower systolic blood pressure (the top number) in people with high blood pressure.
2. Improves Athletic Performance
The nitrates in beet juice help improve blood flow. This means more oxygen and nutrients can reach your muscles during exercise.
One research review found that beetroot juice, consumed as a single dose or over several days, may help improve performance during high-intensity exercise. It may also increase muscular power and prevent muscle fatigue.
3. Reduces Inflammation
Beets are a concentrated source of plant pigments called betalains. Betalains have strong antioxidant and anti-inflammatory properties. These compounds may help protect against damage from free radicals and reduce the risk of inflammation-related diseases, such as obesity, heart disease, and certain types of cancer.
A recent study found that beet juice may help reduce inflammation in people with long COVID. However, it didn’t lead to significant outcomes.
4. Supports Heart Health
Beet juice contains an amino acid called betaine, which may support heart health. Betaine helps lower levels of homocysteine, another amino acid used by your body to make proteins. High levels of homocysteine in the body have been associated with an increased risk of heart disease and stroke.
Other studies have found that drinking beet juice may help improve cholesterol and triglyceride levels, which are key indicators of heart health.
5. Promotes Liver Health
Betaine in beet juice may support liver health by preventing fat buildup. A study in adults with non-alcoholic fatty liver disease (NAFLD) found that those who drank 250 milliliters of beet juice daily for 12 weeks showed improvements in liver health. Greater benefits were seen in those who paired beet juice with the Mediterranean diet.
6. Boosts Brain Function
Many people with cognitive disorders, like Alzheimer’s and dementia, experience reduced blood flow to the brain. In one study, 75-year-olds who drank beet juice had better blood flow in brain areas linked to thinking and memory, likely due to the nitrates present in beet juice.
The betanine in beet juice may prevent reactions in the brain associated with the progression of Alzheimer’s disease. More research is needed to understand the benefits of beet juice for brain health fully.