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Beetroot is a vegetable rich in various health-promoting substances. Among them, we certainly find many valuable vitamins and minerals. Therefore, it's not surprising that the juice extracted from it can also be extremely beneficial for us. Interestingly, its properties have been unknown for a long time. It's worth noting that it has found widespread use in sports, but not only. It's also classified as a Category A food supplement. This means it has a beneficial effect on our body and is safe to use. What else is hidden in beetroot juice? We invite you to read on.
A brief history of beetroot juice
Beetroot was not truly studied until the 19th century. It was then that people began to appreciate its flavor, as well as its health-promoting properties. Therefore, it began to be used more extensively in dishes, and the first attempts were made to extract juice from it. Originally, it served only to impart a suitable and more expressive color to wine. However, to this day, it is simply extracted by pressing raw or pickled beets. Currently, concentrated beetroot juice or various purees based on it are very commonly used, especially in industrial production. It should also be added that the juice itself has a slightly earthy flavor. Therefore, apple, carrot, celery, and even orange juices are added. To enhance the flavor, the addition of salt, pepper, or parsley is recommended. This not only makes it more drinkable but also increases its nutritional value.
Nutritional value of beetroot juice and what substances it contains
Beetroot juice is low in calories, containing about 34 kcal per 100 grams. In the same amount, we also find 0.8 grams of protein, 0.2 grams of fat, 7.6 grams of carbohydrates, and 0.5 grams of fiber. As for micronutrients, beetroot juice is rich in B vitamins, including folic acid (vitamin B9), which is extremely valuable for fetal development. But the good news doesn't end there. It also contains vitamins A, C, K, and E. Its strength is also its high mineral content, including iron, magnesium, potassium, calcium, phosphorus, zinc , copper, fluorine, and lithium. Keep in mind, however, that the iron it contains is not heme. This means its bioavailability is much lower than that of heme, which is found in animal products. We can't forget various organic acids, among which malic, citric, and oxalic acid are the leaders. Beetroot juice also contains a variety of polyphenols, glycosides, and carotenoids. Of particular note is betanin, or beetroot red, which also has powerful antioxidant properties. It gives the beets their beautiful color and determines their health-promoting effects.
Beetroot juice and nitric oxide – what do they have in common?
At the beginning, we mentioned that beetroot juice is used in sports. This was not without reason, as it is a precursor to nitric oxide (NO). More precisely, it consists of inorganic nitrate, better known as NO3-. This is very important because around 25% of this chemical compound is broken down in our mouths. The NO3 reductase process is responsible for this, leading to the formation of another compound – nitrogen dioxide (NO2). In the stomach, it is then reduced to nitric oxide, or NO. The most important property of this oxide is its vasodilating effect. This significantly increases blood flow to the muscles, thereby increasing their performance. This is especially important during prolonged physical exertion. It also improves gas exchange, which also affects the efficiency of the entire system. Therefore, beetroot juice is recommended for athletes, but also for physically active people. Numerous studies have shown that it has the greatest effect on type II, or fast-twitch, muscle fibers. This means that the greatest effects of its use are certainly noticeable during short-term, but intense physical activity. However, this does not mean that it does not increase our performance during moderate, albeit longer, training.
Properties of beetroot juice
Beetroot juice has a broad range of nutritional benefits for our bodies. Its main properties include:
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Lowering blood pressure – thanks to the content of nitrates, which are then reduced to nitric oxide, it can affect both systolic and diastolic pressure.
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Effects on the prevention or significant delay of the onset of neurodegenerative diseases – this property of beetroot juice is also closely related to the nitrates it contains. This is most likely due to the facilitation of blood flow through the frontal lobe of the brain. This significantly improves the oxygen supply to the nerve cells there, which in turn increases their efficiency.
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Lowering LDL cholesterol levels in the blood – by reducing the amount of bad cholesterol, it can have a significant impact on preventing the formation of atherosclerotic plaques, thus reducing the risk of atherosclerosis and other diseases of the cardiovascular system and heart.
- Accelerates wound healing – Thanks to its high vitamin C content, it can influence the speed of wound healing and is involved in collagen formation. This has a positive effect on the condition of our skin and gives it firmness.
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It can support the process of losing excess body weight —thanks to its high nutrient content, it can slightly speed up our metabolism. Furthermore, it's low in calories, which weight-loss enthusiasts will certainly appreciate.
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Antioxidant effect – Beetroot juice contains antioxidants, including betanin. Regular consumption can therefore help limit the activity of free oxygen radicals, which are responsible for many diseases, including cancer.
- Anti-inflammatory effect
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Protective effect – Beetroot juice can protect the liver from excessive toxins
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The measure is to reduce the risk of anemia – although beetroot juice contains non-heme iron, i.e.
How to make homemade beetroot juice?
Beetroot juice made at home can be of much better quality than that available in various stores. To enjoy it, use a juicer or a high-speed juicer. Next, wash the raw beets and cut them into large cubes for later squeezing the juice. However, if you don't have such equipment, nothing is wasted. Do the same with beets and sprinkle them with sugar. After about 24 hours, they will release their own juice, which you can then strain through a sieve. You can also make a slightly thicker version in a blender. Just mix it with a little water to prevent the resulting solution from becoming too thick. The taste of pure juice may not be satisfactory for many, so there's nothing stopping you from adding something extra. Salt, pepper, ginger, parsley, apple, or carrot are just a few suggestions. Use your favorite accessories and experiment to your heart's content.
Can beetroot juice be harmful?
Beetroot juice is extremely healthy and safe. However, this does not mean that it can be consumed by everyone. It contains high levels of oxalates, which can be harmful to the kidneys, especially in excess. Therefore, it should be avoided by people suffering from kidney stones and gout, as well as anyone prone to kidney stone formation. Due to the blood pressure-lowering properties of beetroot juice, it is also not recommended for patients with naturally low blood pressure, which can lead to dangerous drops in blood pressure. Interestingly, however, excessive consumption of this juice can manifest itself in the form of beetroot. It is nothing more than a red color in the urine. Although this effect is not permanent and is harmless to your health, it should subside naturally once you stop consuming the juice.
Summary
Beetroot juice is a relatively new product, but it's winning the hearts of many consumers and advocates of a healthy, natural lifestyle. And that's no wonder, since it has extremely positive effects on our bodies. Its high content of vitamins and minerals, as well as other health-promoting substances, are just some of its benefits. Moreover, it's simply delicious, especially when combined with our favorite spices or fruits. Let's not consider it a cure for all ailments. Yes, it can greatly support our body's functioning, but for certain conditions, it's best to simply consult a doctor.
