5 Benefits of juicing Beets

Beets are a rooted vegetable that have maintained the status of a superfood over the past few decades…..but why? In today’s post we are going to be looking into the benefits of beets, what you need to juice, and a beet juice recipe you’re sure to love! 

Beets are packed with essential nutrients and vitamins making them a superfood and great addition to your diet. Beets are a good source of:

• Vitamin C
• Folates 
• Potassium 
• Iron
• Vitamin A
• Calcium
• Phosphorus
• Magnesium
• Zinc
• Copper 
• Selenium

Boost athletic performance and stamina:

Research shows beet juice may improve athletic performance and boost stamina. There was a study where 12 cyclists drank beet juice every day resulting in improved performance overall.¹ The improved performance can be credited to the nitrates beet juice contains, they increase the amount of oxygen a person can use during exercise. 

Swapping pre-workout drinks for beet juice has completely changed my workouts. I have more energy and I don’t crash afterward. Trying different natural pre-workout alternatives is something I couldn’t recommend more. Honey with a sprinkle of sea salt has been a natural pre-workout trend that went viral on TikTok a couple of months ago. I thought it did work but nowhere near as good as beet juice does.

Lowers blood pressure:

Researchers found that people who drank 250 ml of beet juice daily lowered their diastolic and systolic blood pressures.² It’s thought the nitrites in beets convert to nitric oxide in the blood which helps widen and relax blood vessels. Making beet juice a great natural remedy option for high blood pressure. 

Reduced signs of aging:

Beet juice is thought to reduce signs and slow down aging (wrinkles) due to the high contents of anti-oxidants they contain which reduce oxidative stress damage. Making beet juice your new best friend for natural anti-aging skincare remedies. It has also been thought that consuming beet juice can aid in pigmentation issues, acne, and reduce the appearance of dark circles. More research is needed to back beets and their skincare abilities but it won’t hurt to try beet juice out. 

Anti-inflammatory:

Beets’ high contents of ​​betalains and nitrates are responsible for their anti-inflammatory properties. Making them useful for people suffering from inflammatory diseases like rheumatoid arthritis or fibromyalgia. 

One study was done where cooked beets vs. raw beet juice were monitored for the effects each had on the body. Raw beet juice showed more improvement in systemic inflammation than cooked beets.³

Supports the liver:

Beet juice helps support the liver thanks to the compound betaine. It is known to prevent the accumulation of fatty deposits in the liver supporting the body’s natural detoxification process. Along with the high amounts of antioxidants in beets which help prevent and fight free radical damage to cells. Aiding in the body expelling excess toxins and fat.⁴

What you need to juice

All you need to juice is either a juicer or a blender and some cheesecloth. I prefer using a juicer because it is easier but for the first few months, I started incorporating fresh-pressed juices into my diet. I used the blender and cheesecloth combo. I have linked the juicer I have and love. It’s affordable, gets the job done, and is easy to clean. Other than that you will need a cutting board and a vegetable peeler. 

Juicing has become part of my weekly meal prep. The benefits you can receive from juicing are endless. My favorite juices are beetroot juice and carrot juice. Both offer anti-aging properties and increased energy benefits. I specifically like beetroot juice because it has replaced my pre-workout keeping me energized and feeling better during and after. 

Beet juice recipe

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Ingredients

• 6 Beets
• 2 Apples
• 1 1/2 knubs Ginger
• 1 Lemon

Instructions

• Wash and dry all ingredients
• Chop all ingredients into pieces that will fit your juicer then put them into the juicer mouth one at a time
• Stir your juice and enjoy! (I like to let mine sit in the fridge for 20-30 minutes before drinking)

I am going to share my mom and my favorite beet juice recipe that is cheap and provides benefits you 100% notice. There are a handful other other ingredients you can choose to add to your beet juice. It depends on what benefits you’re looking for. I add ginger, apple, and lemon for inflammation reduction, hydration, and vitamin C. Check out our TikTok for more beet juice recipes! 

Citations:

1. Cermak, Naomi M et al. “Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists.” International journal of sport nutrition and exercise metabolism vol. 22,1 (2012): 64-71. doi:10.1123/ijsnem.22.1.64
2. Kapil, Vikas, et al. Dietary Nitrate Provides Sustained Blood Pressure Lowering In …, www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.114.04675. Accessed 24 Aug. 2023. 
3. Asgary, S et al. “Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study.” Journal of human hypertension vol. 30,10 (2016): 627-32. doi:10.1038/jhh.2016.34
4. Phase II Enzyme-Inducing and Antioxidant Activities of Beetroot (Beta vulgaris L.) Extracts from Phenotypes of Different PigmentationMahinda Wettasinghe, Bradley Bolling, Leslie Plhak, Hang Xiao, and Kirk ParkinJournal of Agricultural and Food Chemistry 2002 50 (23), 6704-6709DOI: 10.1021/jf020575a