Beetroots are a root vegetable which is an abundant source of various nutrients and acts as a natural source of carbs for fueling energy in the body.
This vegetable is rich 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 great amounts of antioxidants fight disease and prevent cell destruction.
- Vitamin C is a potent antioxidant that boosts the immune function and improves skin health
- Folate (vitamin B9) is essential for normal tissue growth and cell function and is especially necessary for pregnant women
- Iron is an indispensable mineral which has numerous important functions in your body and is required for the transport of oxygen in red blood cells.
- Calcium is a vital mineral needed for bone growth and strength
- Manganese is a crucial trace element, which contributes to the control of metabolism and blood sugar levels
- Potassium lowers blood pressure levels and prevents heart disease
Beetroots also carry other beneficial compounds like phytochemicals, betalains, and nitrates. They are high in betaine, a compound that revives liver cell functions and lowers homocysteine levels, which is a non-protein amino acid that increases the risk of cardiovascular disease.
Even though beets are abundant 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 proper consumption improves health in various ways. Beetroot juice is one of the greatest ways to lower high blood pressure and improve heart health.
High blood pressure influences about 75 million American adults (32%), according to the CDC, and it contributes to thousands of deaths annually.
High blood pressure makes 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 disorders.
However, the long-term treatment of hypertension medications can quietly weaken the body and lead to serious adverse effects. Yet, beetroot juice can be a natural way to manage it.
One study has discovered that participants lowered their blood pressure three hours after drinking 17 ounces of beetroot juice, this reduction lasted up to 24 hours. Researchers assumed that the inorganic nitrate and beetroot juice supplementation led to a notable reduction in systolic blood pressure.
Raw beetroot is abundant in nitrate (NO3), that the body turns into biologically active nitrite (NO2) and nitric oxide (NO) when needed. Nitric oxide is a key molecule and it helps in the communication of 100 trillion cells by transmitting signals throughout the entire body.
It enters the underlying muscles and works as a potent vasodilator that relaxes the arteries, and thus lowers blood pressure, combats oxidative stress and inflammation, and promotes normal blood circulation.
Moreover, the nitrates in this juice decrease the uptake of oxygen, and thus make exercise less tiring, particularly during aerobic exercise, when breathing is increased to draw more oxygen into the body.
Beetroot juice has also been discovered to boost the efficiency of mitochondrial respiration and improve 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.
Combine all the ingredients in the juicer, juice them, and then pour the juice in the pitcher.
Drink a glass of this natural drink daily, to lower blood pressure, fight muscle inflammation, and boost your stamina. Enjoy!