Beetroots are nutrient-rich root vegetables that provide natural energy and are packed with essential vitamins and minerals. These include vitamins A, C, and B, along with folate, iron, calcium, manganese, and potassium (with a ½-cup serving offering about 259 mg or 5.5% of the daily value). Their high antioxidant content helps protect cells and combat disease. Read along as we share an easy beetroot juice recipe.
Key nutrients in beetroots include:
- Vitamin C: An immune-boosting antioxidant that enhances skin health.
- Folate (B9): Vital for tissue growth and cell function, especially important for expectant mothers.
- Iron: Essential for oxygen transport within red blood cells.
- Calcium: Supports bone health and strength.
- Manganese: Regulates metabolism and blood sugar levels.
- Potassium: Helps control blood pressure and prevents heart disease.
Beetroots also contain beneficial compounds like phytochemicals, betalains, and nitrates. One standout component, betaine, supports liver health and reduces homocysteine, a risk factor for cardiovascular disease.
Despite being nutrient-dense, beetroots are low in calories. According to the USDA, a ½-cup of sliced beetroots provides:
- Calories: 35
- Protein: 1 g (2% DV)
- Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 1 g (4% DV)
- Sugars: 6 g
- Iron: 0.4 mg (2.22% DV)
- Sodium: 250 mg
Benefits for Blood Pressure and Heart Health
Approximately 32% of American adults experience high blood pressure, contributing to many deaths annually, according to the CDC. Elevated blood pressure forces the heart to work harder, leading to artery damage and increasing the risk of heart diseases, internal bleeding, and aneurysms. Long-term use of hypertension medications can have side effects, so natural alternatives like beetroot juice are beneficial.
A study revealed that participants who consumed 17 ounces of beetroot juice experienced a notable blood pressure drop within three hours, lasting up to 24 hours. This effect is due to the high nitrate content in beetroots, which the body converts into nitric oxide (NO). NO acts as a vasodilator, relaxing arteries, reducing blood pressure, combating inflammation, and improving blood flow.
Additionally, beetroot juice enhances exercise performance by reducing oxygen uptake, making activities less tiring. It also supports mitochondrial function, increasing energy and stamina.
Homemade Beetroot Juice Recipe
Ingredients:
- 5-6 medium beetroots
- 1 lemon with peel (trimmed ends)
- 1-inch piece of ginger root
- 1 cucumber (optional)
Instructions:
- Wash and cut the ingredients into smaller pieces. Scrub beetroots clean if the skin is smooth; peeling is optional.
- Add all ingredients to a juicer and blend.
Pour the juice into a pitcher and enjoy a glass daily for lower blood pressure, reduced muscle inflammation, and enhanced stamina.
Related post: This Miracle Beet Juice Prevents Cancer, Detoxifies Your Liver, and Lowers Blood Pressure!
