Can I Drink Beet Juice Every Day 6 Health Benefits
Beet juice, or beetroot juice, contains a variety of antioxidants, vitamins, and minerals, which may benefit your health. Over the years, beetroot has earned a place in the list of superfoods and consists of 88% water, 10% carbohydrates, 2% protein, and less than 1% fat.
Beet is linked to the improvement of a variety of conditions, especially for anemia. While there are no official guidelines on recommended daily intake, a cup of beet juice a day is typically harmless. According to a study, daily intake of 8.4 ounces of juice lowered both systolic and diastolic blood pressure.
Where Can You Find This Colorful Vegetable
- At your local grocery stores, farmers market, and even at Firelands Regional Medical Center! Most days of the week, the salad bar on main campus will offer sliced beetroots.
Also, be on the lookout for other vegetables high in nitrate content including spinach, arugula, kale, rhubarb, butterleaf lettuce, and cilantro.
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Stick To 8 Oz Per Serving 3 Times A Week
Nutritionists suggest keeping intake to under 8 ounces a serving, taken no more than thrice a week. Thats the equivalent of about 2 beets run through your juicer for each serving. If you find the flavor off-putting, combine beet juice with other sweeter or palate-pleasing fruit like oranges or apples.12 According to some health gurus, you can have beet juice daily without a problem. But the reality is you need to consult with your doctor before taking such large quantities of the juice. If you are already on blood pressure-lowering medication, this could jeopardize your health. Be sure that there will be no adverse reactions or side effects based on your medical history and other drugs you may be taking. And do not use this as a substitute for your prescribed medication without first checking with your doctor.
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Beetroot And Low Blood Pressure
High blood pressure has been on the rise in recent years. Its a major contributor to more serious chronic conditions like stroke, chronic heart failure, and heart disease and even kidney disease. If youre suffering from hypertension, you can drink 2 cups of beetroot juice daily to lower your blood pressure levels. Beetroot contains loads of dietary nitrates that your body converts into nitric oxide and nitrites. Nitric oxide helps to relax and dilate your blood vessels so that blood can flow more smoothly to your organs lowering your blood pressure in a couple of hours. On the other hand, there are times when taking beetroot juice can cause your blood pressure to drop too low.
Beetroot For High Blood Pressure
According to a study published in the Journal of Nutrition, drinking one glass of beetroot juice daily is enough to significantly reduce blood pressure in people with hypertension. The team of researchers conducted a placebo-controlled trial with many participants. In fact, a similar study published in Journal of Hypertension found that a glass of beetroot juice can lower blood pressure even in those patients where high blood pressure was not controlled by drug treatment. In another study, published in the Journal of Applied Physiology, beet juice benefited people aged 54 to 80 years who had peripheral vascular disease – a stiffening of the arteries that carry blood to the legs, arms, stomach, or kidneys.
The compound that makes beetroot a healthy veggie for high blood pressure is nitric oxide. Nitric oxide is a molecule that our body produces to help its cells communicate with each other by transmitting signals throughout the body. According to the book ‘Healing Foods’ by DK Publishing, its antioxidants lower cholesterol and blood pressure, while the B vitamins improve nerve function, helping maintain a strong regular heartbeat. Moreover, a combination of iron and antioxidants helps feed and purify the blood while improving its oxygen uptake, making beets a useful remedy for anaemia. A smooth blood flow is the key to keeping your blood pressure levels in check.
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How To Use Beetroot To Manage High Blood Pressure Or Hypertension
One of the best ways to manage hypertension through beetroots is to juice the veggie. The book âHealing Foodsâ suggests that the juice can lower blood pressure within an hour of drinking. Regular intake can lower the risk of heart disease. You could also toss the pink delight into healthy salads especially combine it with carrots to see more effective results.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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How Effective Is Beet Juice For Lowering Blood Pressure
Research involving 68 people with high blood pressure showed that drinking a glass of beet or beetroot juice every day lowered a high blood pressure by, on average, 7.7/5.2 mmHg, within four weeks. These reductions were recorded using 24-hour ambulatory blood pressure monitoring, and were compared with the effects of drinking a placebo beetroot juice from which the nitrates were removed. This proved that the blood pressure lowering effect was due to the nitrates rather than other beetroot components.
In those drinking the whole beet juice, the ability of blood vessels to dilate improved by around 20% and arterial stiffness significantly reduced in other words, drinking beet juice can improve the elasticity of arterial walls.
The benefits were seen quickly, within one hour, reached their maximum effect after four hours, and were still evident 24 hours later. The table below shows the average effect of drinking beetroot juice for lowering systolic blood pressure compared with prescribed medications.
Drug Class Versus beetroot juice |
Average fall in systolic blood pressure when used alone |
Good Source Of Potassium
Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal.
If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms.
Your body cant function properly without essential minerals. Some minerals boost your immune system, while others support healthy bones and teeth.
Besides potassium, beet juice provides:
- iron
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Effects On Intervention Measures
To analyze the clinical relevance in reducing blood pressure as a result of BRJ consumption, it is important to note that a decrease between 5 and 12 mmHg of SBP and between 5 and 6 mmHg of DBP is associated with a 1438% risk reduction in stroke, from 9 to 16% risk reduction of mortality from coronary heart disease, 21% risk reduction of mortality due to coronary disease, and 7% risk reduction in mortality from all causes . It is important to note that, after consumption of BRJ, there were no side effects or adverse interactions reported in the subjects included in the studies of this systematic review in fact, Kapil et al. 2015 suggested a role for dietary NO3 as an adjuvant therapy.
4.1.1. Age
4.1.2. Gender
4.1.3. Nutritional Status
Studies like that of Jajja et al. and Ashor et al. where patients with some degree of obesity or being overweight obtained positive effects on their blood pressure with BRJ intervention. In this way, BRJ supplementation had a greater effect on SBP compared to DBP, which agrees with the research of Bahadoran et al. , who found in their meta-analysis that overweight subjects experienced a greater reduction in SBP than subjects of normal weight . It could be taken as a preventive strategy to reduce the risk of cardiovascular diseases for this type of population that is more predisposed and at risk of cardiovascular events .
4.1.4. Baseline Blood Pressure
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How Does Beetroot Juice Affect The Nervous System
In the trial, healthy young people drank either high-nitrate beet juice or a look-alike, taste-alike placebo. The scientists measured sympathetic nerve activity in their muscles during both activity and rest periods. It was lower after the volunteers had drunk beetroot juice than after they had consumed the placebo beverage.
The authors concluded that beetroot juice lowers the activity of the sympathetic nervous system, which in turn leads to cardiovascular benefits. Although these volunteers were healthy and young, the investigators predict that beet juice could someday benefit people with heart disease.
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How Does Beetroot Juice Reduce High Blood Pressure
Beetroot juice reduces high blood pressure, because it contains high amounts of nitrate. The digestive system automatically converts nitrate NO3 to nitric oxide and biologically active nitrate . The role of nitric oxide in the body is to relax and widen the blood vessels, which in turn makes it easy for blood to flow through the body and reduces hypertension.
The study carried out at Queen Mary University of London involved 64 participants, aged 18 to 85. The participants spent four weeks consuming beetroot juice. They were also monitored two weeks prior to the experiment, as well as two weeks after.
Two groups were split randomly. One group took 250 ml of inorganic beetroot juice daily and the other group, the placebo group, took 250 ml of nitrate-free beetroot juice.
Blood pressure levels were reduced by 8/4 mmHg for participants in the group taking inorganic beetroot juice. They also saw a 10 to 20% increase in their artery stiffness, dilation capacity and blood vessel widening. Unlike the placebo group, where there were no changes to the blood pressure, artery stiffness and blood vessel function.
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