Beetroot Juice: Top 11 Benefits, Side Effects & Nutrition Details

When winter is around the corner, most people love to eat or drink beetroot juice. Though numerous people don't like this superfood but you must drink this juice to remain fit and healthy as it is full of all the essential nutrients and minerals. Beetroot is basically the root of a beet plant and is a purple root vegetable with an earthy and slightly bitter taste.

People intake this vegetable in various forms, like juices, salads, and stews. It is a super-healthy food that easily gets absorbed by the body. One of the studies shows that beetroot juice can lower blood pressure levels. 

One research published in 2015 also states that beetroot is a powerful dietary source of health-promoting agents that delivers anti-inflammatory and antioxidant effects by protecting the heart.

Nutrition Facts About Beetroot Juice

According to health experts, the best time to drink beetroot juice is early morning before having breakfast. Some of the nutrition facts of beetroot vegetable for every 100 grams are: -

NUTRIENT

UNIT

1 CUP = 136.0G

1 BEET (2″ DIA) = 82.0G

Water

 g

119.11

71.82

Energy

 Kcal

58

35

Protein

 g

2.19

1.32

Total lipid (fat)

 g

0.23

0.14

Carbohydrates, by the difference

 g

13

7.84

Fiber, total dietary

 g

3.8

2.3

Sugars, total

 g

9.19

5.54

MINERALS DETAILS

Calcium

mg

22

13

Iron

mg

1.09

0.66

Magnesium

mg

31

19

Phosphorus

0mg

54

33

Potassium

mg

442

266

Sodium

mg

106

64

Zinc

mg

0.48

0.26

VITAMINS DETAILS

Vitamin C, total ascorbic acid

mg

6.7

4

Thiamin

mg

0.042

0.025

Riboflavin

mg

0.054

0.033

Niacin

mg

0.454

0.274

Vitamin B-6

mg

0.091

0.055

Folate, DFE

μg

148

89

Vitamin A, RAE

μg

4

2

Vitamin A, IU

IU

45

27

Vitamin E (alpha-tocopherol)

mg

0.05

0.03

Vitamin K (phylloquinone)

μg

0.3

0.2

LIPIDS DETAILS

Fatty acids, total saturated

g

0.037

0.022

Fatty acids, total monounsaturated

g

0.044

0.026

Fatty acids, total polyunsaturated

g

0.082

0.049

*values sourced from USDA

11 Health Benefits of Beetroot Juice

Beetroot juice   
Beetroot, also known as chukandar in Hindi, delivers several health benefits to people. They are:

1.  Promotes Heart Health

Beetroot is undoubtedly a powerful source of nitrates that dilate the heart's blood vessels by lowering blood pressure. On top of that, this juice also reduces the overstimulation of the sympathetic nervous system, which also elevates the BP and results in heart disease.

Regards to this, one of the studies shows that people who have started taking beetroot juice saw a significant decrease in blood pressure levels in just half an hour. 

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Moreover, beetroot juice also improves the overall health of the individual suffering from heart failure.

2.  Has Inflammatory Properties

A number of studies show that beetroot juice can also prevent chronic inflammation. But till now, it is not fully proven as the research is still going on. 

Although inflammation is a healthy immune response, chronic inflammation in the human body can contribute to many ailments like cancer, obesity, and heart diseases. 

3.  Offers Glowing Skin

An individual’s skin reflects overall health and well-being. Regards to this, if you are suffering from dry or dull skin or suffer from acne, beetroot juice can do wonders.

The reason is beetroot is rich in anti-inflammatory properties because it helps in preventing acne and pimples. On top of that, this juice is also a good blood purifier as it is rich in vitamin C and also helps in removing blemishes.

Moreover, evens out the skin tone along with offering naturally glowing skin.

Glowing skin

4. Helps in Losing Weight

Beetroot also assists in losing weight. That means this juice improves nitric oxide production, which directly affects the individual’s heart and muscles. With this process, overall stamina, performance, and recovery improve, which aids in weight loss. 

Moreover, beetroot has the ability to decrease inflammation as it is high in antioxidant content. If your weight gain is related to inflammation, having beetroot juice will help you to shed inflammation weight.

Furthermore, beetroot is also high in fiber which improves satiety levels that prevent overeating. 

5. Good for Digestion and Immunity

Most people advise diabetic patients not to eat or drink beetroot juice as it is sweet. But according to health experts, it is just a myth. Chukandar is undoubtedly a great source of fiber and also the host of many essential minerals for the body.

Apart from that, it also contains vitamin C, fiber, and folate that help in boosting tissue growth, digestive functions, and immunity.

6. Helps in Treating Erectile Dysfunction

There is very strong evidence that shows beetroot juice can easily treat erectile dysfunction, and there are several men who seem to swear by it. Beetroot contains nitric oxide, which plays an essential role in treating this disease.

This important compound relaxes the blood vessels by improving blood flow and enhancing penile blood flow. This disease occurs due to a lack of proper blood flow to the penile muscles and beetroot juice helps in treating this issue.

7. Increase Athletic Performance

Beetroot juice improves the cardiovascular system of the human body. But if you talk about athletic performance, this juice improves stamina and endurance by raising energy levels.

However, it will offer the best result if the athlete consumes it before 90 minutes.

Athelete

8.  Infuses Rich Potassium Inside the Body

The human body needs appropriate potassium for proper functioning and beetroot juice is the right remedy. It helps in the smoother functioning of both nerves and muscles.

So, if your body has a low potassium level, problems like weakness, fatigue, muscle cramps, etc., may crop in the body. However, if the potassium level is extremely low, then abnormal rhythms of the heart and various other severe conditions can also occur.

 9.  Can Slow the Progression of Dementia

According to a study, nitrates help increase blood flow directly to the brain, especially in older people, which slows down cognitive decline. Besides that, after consuming beetroot juice regularly, the brain blood flow increases in the frontal lobes.

10. Supports Liver Health

Beetroots are rich in betaine because it supports the liver health of the human being. This is highlighted in one of the studies, which states that the substance called betaine protects the liver against fatty deposits and toxins.

11. Helps in Boosting Muscle Power

For people who are suffering from heart failure or any of the related ailments, this beetroot juice can do wonders. That means, it enhances muscle power and acts as a tonic for bodybuilders.

Muscle manPhoto by Anastase Maragos on Unsplash

7 Side-Effects of Beetroot Juice 

Some health experts suggest that there are several side effects of having beetroot juice regularly. Although they are rare and can be seen only in a few individuals. Some of them are: -

1. Low Blood Pressure

It is true that having beetroot juice lowers blood pressure, but its excessive consumption can be dangerous. So, always keep an eye on the intake of beetroot juice.

2. Kidney Stones

Beetroot is highly rich in one of the nutrients called oxalate, which can cause kidney stones because it increases the excretion of urinary calcium oxalate. 

3. Pink or Red Urine

Pink or red urine is also called beeturia, which comes due to excessive drinking of beetroot juice. Although it is not a serious health issue, all of a sudden, if any of the individuals see it can be an alarming situation.

4. Gout

Beetroot contains a high level of oxalates because of, which can alter adverse effects on gout, which occur due to the build-up of uric acid.

5. Allergic Reaction

If the person has a food allergy, then beetroot juice can also cause allergic reactions. 

6. It can Damage the Liver

Beetroot has all the primary nutrients and minerals which the body needs for a healthy mind and soul. But if you take these minerals in excess quantities, it will damage the liver and pancreas. 

7. Digestive discomfort

If the individual intake a high nitrate level in their body, it will lead to abdominal cramps and vomiting.

How to Make Beetroot Juice at Home?

Well, you can buy beetroot juice from the market, which is a convenient option and mess-free. But you can also make this juice at home in just a few steps. 

  • First remove all the leaves and tips of the beetroot.
  • Now wash the beetroot to remove the soil.
  • Next, chop the beetroot roughly.
  • Finally, pop it in the juicer and serve it. 

However, if you don't have a juicer at home, you can also use a blender. But for that, you have to roast the chopped beetroot gently for an hour. After that, simply blend, strain, and enjoy. To add some extra flavor to the juice, you can mix healthy ginger or lime.

Beetroot juice

Is Beetroot Juice Suitable for Every Individual?

Several people enjoy beetroot juice in moderation as part of their diet. However, if you are already suffering from kidney stones or any of the metal-accumulating diseases then avoid this juice. 

Moreover, to pregnant women, it can also show some side effects. But overall, this juice offers positive results to pregnant women as it is a good source of folate which is highly recommended during pregnancy. 

The Bottom Line

In recent years, beetroot juice has gained popularity as it is rich in nutrient content. Apart from that, its anti-inflammatory and anti-oxidative properties help your body in many ways to remain healthy. So add beetroot juice to your daily diet to get the above benefits and live longer.

But ensure not to take this in excess quantity otherwise it will offer a negative impact on the health. 

FAQs

1. Who should not have beetroot juice?

People suffering from stone-related problems must not take beetroot juice. The reason is it contains sizable oxalate, which increases kidney stone-related issues within no time.

2. What is the best time to drink beetroot juice?

Well, there is no hard and fast rule to having beetroot juice, but to avail of maximum benefits, have it in the morning. The reason is it helps in a better absorption process.

3.What are the disadvantages of having beetroot juice?

Beetroot juice can also cause some types of allergies, like skin rashes, chills, itching, or fever. Apart from that, if the individual is taking some type of medication, then also it may lead to reactions. 

4. Is beetroot juice good for eyesight?

No doubt! The dietary nitrates present in the beetroot protect the eyes from age-related macular degeneration. 

5. Do beetroots have some side effects?

Yes, beetroots have side effects on the body, like kidney stones, stomach upset, etc. 


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Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
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