Commonly known and very popular in western cuisine, we associate red beet mainly with beetroot soup or a vegetable addition to the main course. What about beetroot juice, though? Few people are aware of the amazing health benefits of fresh beetroot juice. And they are really impressive.
Health properties of beetroot juice
Beet juice is pressed from raw red beetroots. It has an intense red-pink color, which is due to a large number of dyes called betacyanins. These are very strong flavonoids, thanks to which beetroot juice has such an intense color, but also a lot of valuable benefits.
Flavonoids are compounds with anti-inflammatory, antioxidant, anti-cancer, and detoxifying properties found in fruits and vegetables. Their regular supply to the body with food is extremely important. Red beet juice can be one of the products that will ensure the presence of these valuable compounds in the diet.
Beets provide us with the necessary elements and minerals that are extremely valuable for our health. Those are:
Beetroot also contains B vitamins, including vitamin B9, i.e. folic acid, as well as vitamins A, C, E, and K. In addition, beetroot is rich in organic acids, polyphenols, carotenoids, and glycosides, as well as precious fiber.
Red beets have a very special composition. In addition to water and natural simple sugars, they also contain huge amounts of beet dye. It is one of the strong antioxidants – compounds that prevent the formation of free radicals. Additionally, beetroot juice is full of iron as well as other vitamins and trace elements. The glycemic index of red beet is unfortunately quite high, amounting to 64. In fact, beet juice has an even higher GI due to being stripped of most fiber. So, despite its many valuable properties, diabetics should mostly avoid it or eat it in small amounts. Due to its low calorific value, it is worth including it in the diet of people who are trying to lose weight.
What is beetroot juice good for?
The nitrates found in beetroot help lower blood pressure. They also have a positive effect on the circulatory system, thanks to the content of folic, oxalic, citric, and tartaric acids. Beet juice can therefore be helpful in the prevention of cancer. Phytosterols, on the other hand, will help maintain an adequate level of cholesterol and homocysteine, which too high levels can lead to atherosclerosis. It will also have a good effect on our immune system.
Drinking beetroot juice is especially recommended for pregnant women. It is a very rich source of folic acid, which has a positive effect on the development of the fetus and is essential, among others. for the proper development of the child’s cerebral cortex.
1. Beet juice has endurance-increasing properties
Do you need more energy? Or maybe you want to be more efficient while exercising? There is an easy way to do this. Beet juice. Scientists from Washington University School of Medicine decided to investigate the benefits of beetroot juice on the body’s performance. People who drank beet juice saw a significant increase in energy by an average of 13% within just 2 hours of drinking the juice. According to Professor Andrew Coggan, co-author of the study, these results are obtained after about 3 months of endurance training.
Another study from the University of Exeter in the UK confirms that beetroot juice can significantly extend the training by as much as 16%. Do you want to be tougher? Drink beetroot juice!
2. Beetroot juice like the elixir of youth
Beets contain betanin, which is a very strong antioxidant. In combination with other phytochemicals provided by its juice, it protects the body against the harmful effects of free radicals. Therefore, it can prevent atherosclerotic changes, slow down the aging process, improve the condition of the skin and even the quality of reproductive cells.
3. How beetroot juice can help you get slimmer
Losing weight is most effective when it’s combined with a high dose of daily physical activity. Beet juice can help a lot with this. Due to the high content of iron, it makes the muscles better supplied with blood and oxygenated. Thanks to this, even intensive training becomes easier, and you can also prevent unpleasant soreness after training. Many athletes use this trick – a glass of beetroot juice before training and a glass of juice after training. Due to its low calorific value and high fiber content, beet juice becomes a great ally in the fight for a slim figure.
4. Beetroot juice and hypertension
Research has shown that drinking beetroot juice regularly helps lower blood pressure. Combined with a rational daily diet, beetroot juice can help you get rid of persistent ailments related to hypertension. It will also prevent ischemic heart disease, atherosclerosis, and heart attacks. Thanks to all of this, beetroot juice is greatly loved by people who are in the so-called risk group who are at risk of having heart problems.
5. It slows the progression of dementia.
The nitrates in the juices can help increase blood flow to the brain in the elderly and accelerate the cognitive process. Those who consumed a high-nitrate diet, including beetroot juice, had increased blood flow in the frontal lobes. More research is needed in this area, but the potential of a high-nitrate diet to prevent or slow dementia is promising.
6. Beetroot juice in the fight against anemia
Dietary treatment is of paramount importance in the presence of anemia. Too little hemoglobin in the blood is bad for your health, and it’s best to take iron in its most absorbable form – that is, with your diet. Beetroot juice is a valuable source of iron because it contains a lot of it in a relatively small volume. In addition, it also contains vitamin C, which facilitates the absorption of iron from food. By drinking beetroot juice every day, you can effectively cure anemia without having to swallow iron tablets.
7. Great for cough and sore throat
The strong anti-inflammatory benefits of beetroot juice make it a great natural remedy for coughs and sore throats. When autumn is approaching, the fair is full of fresh, juicy beets, which you can squeeze into juice to strengthen the natural immunity and heal during periods of the increased disease.
8. Beetroot juice for constipation
Due to the high fiber content of beetroot juice, drinking beetroot juice is a very effective remedy for persistent constipation. Fiber helps to loosen the fecal masses and makes the intestinal peristalsis better, which speeds up the metabolism and facilitates defecation.
9. Beetroot juice for the liver
It facilitates detoxification of the body, supports metabolic processes in the liver, and thus enables more effective detoxification of the body. This is mainly due to the high content of antioxidants in beets. Regular consumption of this juice helps to reduce fatty liver, and thus support the efficiency of its work.
Don’t worry about the red color of urine
Your urine may appear red when consuming beetroot juice. However, it’s not a disturbing symptom and does not require consultation with a doctor. It is only a result of the beet pigment getting into the urine, which is a result of metabolic changes.
How to start drinking beetroot juice?
What’s the best way to start drinking beetroot juice and, above all, how to start? Since beetroot juice has a rather intense flavor, but also a strong effect, the body needs to get used to it. Therefore, I recommend introducing it gradually into the diet, so you can increase the dosage every day. Drinking pure beetroot juice is not a good idea, not only because of the lack of a distinct flavor. When you drink it without additives, it can sometimes make your throat scratch and even burn your stomach. There are two ways to get used to the specific taste of this juice:
• dilute beetroot juice with other vegetable or fruit juice. Let’s start with a mixture of 20% beetroot juice and 80% juice from other products (e.g. carrot, apple, banana, parsley, ginger, etc.). Let’s observe the body’s reaction and if we have no side effects, we can gradually increase the amount of beetroot juice in our drink,
• dilute beetroot juice with water – fill the glass with the juice up to 1/5 of its capacity, and fill the rest of the vessel with water. With each passing day, increase the dose of beetroot juice and reduce the amount of water. Watch the body’s reaction.
• The beetroot goes well with citrus fruits such as grapefruit or orange. Pomegranate fruit and beetroot are also very tasty duo.
How much beetroot juice can I drink?
Can you drink beetroot juice daily? Yes, you can! A glass of beetroot juice consumed every day increases our immunity and provides a ton of benefits. When we are on a diet and our dietitian or GP does not report any contraindications, we can increase the amount of juice consumed up to 3 glasses a day. Also, what time of the day is it best to drink beetroot juice, in the morning or the evening? Due to the stimulating effect of the juice, it is worth drinking it in the morning, but drinking it at night will in no way diminish its healing properties.
Contraindications to drinking beetroot juice
Eating large amounts of beetroot is not recommended for people suffering from kidney stones, glomerulonephritis, and pyelonephritis. This is due to the high oxalate content of these vegetables. People struggling with low blood pressure should also exercise caution, since drinking beetroot juice can cause hypotension. Undesirable side effects that can occur with the cyclical consumption of beetroot juice include excessive fermentation in the digestive tract that can lead to diarrhea. For this reason, beetroot juice is also not recommended for people with chronic diarrhea or flatulence. Drinking beetroot juice will also not be a good idea for people suffering from rheumatoid arthritis.
It is also not recommended for people suffering from diabetes to drink large amounts of beetroot juice. Beetroot contains a lot of simple sugars, raw it has a relatively low glycemic index (IG = 30), but after cooking its value increases (IG = 65), therefore drinking beetroot juice should be moderate, keeping in mind blood glucose levels.
How to make home-made beetroot juice
Red beet is a tuberous vegetable, very hard if it is not cooked. As the raw beetroot juice is the most valuable for health and provides the most benefits, the beet should be crushed thoroughly. This can be done on a fine vegetable grater and then filtered through clean gauze. However, buying a special juicer is a good solution if you are looking for a method to consume freshly squeezed juice every day. Before the beetroot is subjected to mechanical processing, it should be thoroughly washed and peeled.
In a juicer
If we have a juicer, we can easily squeeze out of the beet what is most valuable in it. The peeled beetroot should be cut into pieces and passed through the machine. Low-speed juicers are the best solution, as they allow to obtain a clear filtrate without excessive loss of raw material. A kilogram of beetroot doesn’t cost a lot, so making it yourself is very economical and satisfying. It is good to add a little lemon, juice from freshly squeezed apples or oranges to the ready-made beetroot juice. This will strengthen its effect, as well as improve the taste and make such a juice a tasty snack, perfect for autumn days. Some people also prefer to add ground cloves or cinnamon to their juice – for this, it’s a good idea to try your favorite flavors.
Thermomix is a modern device that is worth having in your kitchen. With its help, we can squeeze out the wonderful, nourishing juice of raw beetroot. We can also use it to heat the beet, thanks to which it will be easier to digest, and the juice obtained in this way will be better absorbed by people struggling with certain digestive system ailments. As in the case of a fruit juicer or juicer, Thermomix offers a good-quality, clear beetroot filtrate, which will serve as a base for red borscht or a nourishing cocktail with apples, grapefruit, or ginger.
Other ways to include beetroots in your diet
Beet juice has a specific taste that for some people is unmistakable, so an alternative for people with sensitive taste buds may be consuming beetroot juice in capsules or powdered form They are available in pharmacies, and the price we have to pay for a monthly treatment is usually around 10 bucks.
Preserves are also a great way to include beetroot in your diet. You can easily prepare various salads for the winter by adding beetroots to paprika, zucchini, or cabbage and pasteurizing them.
What about those who want to enjoy all the benefits of beetroot juice but don’t have a juicer? Without a beetroot juicer, we can prepare a smoothie, for example. In this case, the blender itself is enough. Here’s the perfect beetroot smoothie recipe with cleansing properties.
- 1 medium beet,
- 1 apple,
- juice of half a lemon,
- 1 liter of water,
- optional: sugar, honey, or xylitol to sweeten the cocktail.
Recipe: Wash the beetroot, peel it and cut it into smaller pieces. Wash the apple, cut it into quarters and hollow it out. Place all ingredients in a blender and blend. You can optionally sweeten it if the blend is a bit too sour for your taste.
In summary, beetroot juice has some incredible health benefits and is a very valuable component of our diet. Apart from a few contraindications to its consumption, you can drink it almost all year round. It’s worth taking advantage of its beneficial properties to improve your health or support the treatment of certain ailments. Also, it’s a very cheap and easily available raw material, so purchasing more beets from a proven source, squeezing their juice, and bottling them seems to be a great way to lose weight, improve immunity, fight anemia or hypertension.