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 deliver anti-inflammatory and antioxidant effects by protecting the heart.
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Did You Know
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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: -
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NUTRIENT |
UNIT |
1 CUP = 136.0G |
1 BEET (2″ DIA) = 82.0G |
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Water |
g |
119.11 |
71.82 |
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Energy |
Kcal |
58 |
35 |
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Protein |
g |
2.19 |
1.32 |
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Total lipid (fat) |
g |
0.23 |
0.14 |
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Carbohydrates, by the difference |
g |
13 |
7.84 |
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Fiber, total dietary |
g |
3.8 |
2.3 |
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Sugars, total |
g |
9.19 |
5.54 |
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MINERALS DETAILS |
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Calcium |
mg |
22 |
13 |
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Iron |
mg |
1.09 |
0.66 |
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Magnesium |
mg |
31 |
19 |
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Phosphorus |
0mg |
54 |
33 |
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Potassium |
mg |
442 |
266 |
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Sodium |
mg |
106 |
64 |
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Zinc |
mg |
0.48 |
0.26 |
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VITAMINS DETAILS |
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Vitamin C, total ascorbic acid |
mg |
6.7 |
4 |
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Thiamin |
mg |
0.042 |
0.025 |
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Riboflavin |
mg |
0.054 |
0.033 |
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Niacin |
mg |
0.454 |
0.274 |
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Vitamin B-6 |
mg |
0.091 |
0.055 |
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Folate, DFE |
μg |
148 |
89 |
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Vitamin A, RAE |
μg |
4 |
2 |
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Vitamin A, IU |
IU |
45 |
27 |
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Vitamin E (alpha-tocopherol) |
mg |
0.05 |
0.03 |
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Vitamin K (phylloquinone) |
μg |
0.3 |
0.2 |
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LIPIDS DETAILS |
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Fatty acids, total saturated |
g |
0.037 |
0.022 |
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Fatty acids, total monounsaturated |
g |
0.044 |
0.026 |
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Fatty acids, total polyunsaturated |
g |
0.082 |
0.049 |
*values sourced from USDA
16 health benefits of Beetroot juice
Beetroot, also known as Chukandar in Hindi, delivers several health benefits to people. They are:
- Promotes heart health
- Has inflammatory properties
- Offers glowing skin
- Helps in losing weight
- Good for digestion and immunity
- Helps in treating erectile dysfunction
- Increase athletic performance
- Infuses rich potassium inside the body
- Can slow the progression of dementia
- Supports liver health
- Helps in boosting muscle power
- Prevents anaemia
- Reduces cholesterol
- Improves cognitive function
- May reduce the risk of cancer
- Balances energy intake
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.
Also read:
- Sugarcane juice benefits with other facts
- Pineapple juice benefits and uses
- Apple juice uses and benefits
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.
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.
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 shed inflammation.
Furthermore, beetroot is also high in fibre which improves satiety levels and prevent overeating.
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.
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.
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.
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.
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.
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.
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.
Prevents anaemia
The benefits of beetroot juice include the prevention of anaemia. Packed with iron and folate, they promote the synthesis of red blood cells and aid in the prevention of iron deficiency anaemia. Beets' vitamin C also improves the absorption of iron from plant-based sources. Including beets in your diet will help you keep your iron levels in check, which will benefit your general health and vigour.
Reduces cholesterol
Its high fibre content lowers LDL (bad) cholesterol levels by binding to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. Because beets cut cholesterol and lower the risk of cardiovascular disease, they help improve heart health.
Improves cognitive function
Nitrates found in beets have the potential to enhance brain function by encouraging blood vessel dilatation, which would increase blood flow to the brain. Beets are high in folate, which promotes healthy cell growth and function, preventing blood vessel damage and lowering the risk of stroke. According to the expert, beet also has a high concentration of copper, a crucial mineral needed for the synthesis of several neurotransmitters and the production of energy.
May reduce the risk of cancer
Abundant in antioxidants and anti-inflammatory substances, they aid in shielding cells from harm resulting from free radicals and inflammation, both of which are connected to the beginning of cancer. Furthermore, special phytonutrients found in beets, such as betalains, have the ability to inhibit the formation of cancer cells. A diet rich in beets may help lessen your chances of developing several cancers.
Balances energy intake
Juice made from beetroot is a great way to keep your energy levels steady throughout the day. It is made up of natural sugars, fibre, and complex carbs that release energy gradually and help you feel fuller for extended periods of time without experiencing the crashes that come with eating sugary snacks.
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 intakes 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 flavour to the juice, you can mix healthy ginger or lime.
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. Overall, this juice offers positive results to pregnant women as it is a good source of folate, which is highly recommended during pregnancy.
How to use Beetroot juice?
The uses of Beetroot juice are as follows: -
- Traditional medicine may make use of beetroot juice.
- Beetroot can be consumed fresh or prepared in several forms such as baking, boiling, canning, or roasting. It's processed into salad dressings, pickles, juices, and other culinary creations.
For health reasons, one should always consult an Ayurvedic doctor before ingesting substantial quantities of beetroot juice. However, a glass of beetroot juice is safe.
Prior to taking any herbal supplements, you should speak with a medical professional. Consult a skilled physician before starting an ayurvedic or herbal preparation in place of a current modern medical treatment.
Precautions to take with Beetroot juice
Following are the basic precautions you must take while taking beetroot juice. They are: -
- Moderate consumption of beetroot juice may have either positive or negative impacts on health. Should a health concern arise, speak with your Ayurvedic doctor. Consequently, never stop taking your medication or self-medicate.
- Children's immune systems are still developing and are quite weak. Nonetheless, allergies to beetroot have been documented in young children; therefore, special care must be taken to prevent beetroot in young children. Speak with your Ayurvedic doctor to help stop these issues in kids.
- Beetroot juice should not be consumed by those with poor metabolisms as it may alter urine patterns and result in beeturia. But if such a problem arises, get in touch with your Ayurvedic doctor right away and have it resolved.
Please take note that using beetroot juice as medication or in excess without first consulting an Ayurvedic doctor is not advised. Please refrain from self-medicating, substituting, or stopping any type of treatment on your own since it may have unidentified side effects.
Interactions with other drugs
Beetroot juice may interact with medications, resulting in unwanted events during the metabolic process. For example, the contact may cause some drugs to become more active.
- Nitrates included in beetroot juice may interact adversely with some blood pressure medications, causing a sharp drop in blood pressure.
- Because beetroot juice is red, it is employed in medication compositions. When paired with anti-cancer medications, this red pigment functions as a colorant and lessens the negative effects of the medications.
You should speak with your doctor and let them know about the medications you take. Do not attempt any modifications by yourself.
Conclusion
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. Is it good to drink beetroot juice daily?
In certain research, taking nitrate capsules or consuming roughly two cups of beet juice per day reduced blood pressure in healthy adults. When you workout, beet juice may also improve your stamina. One study found that participants who consumed beet juice for six days were more sustained during vigorous exercise.
2. How much beetroot per day is safe?
Because beets contain oxalates, which raise uric acid levels, eating too much beets can cause gout. Limit your daily intake of beets to no more than one half-cup portion to prevent this.
3. Who should not drink beetroot juice?
Before introducing beets or beetroot juice into their diet, anyone with low blood pressure or who is taking blood pressure medication should consult a healthcare provider. High amounts of oxalates found in beets can create kidney stones in those who are more susceptible to developing this illness.
4. Does beetroot make skin glow?
Yes, beetroot has a lot of vitamin C, which improves skin tone.
5. Does beetroot burn belly fat?
Beetroot does not appear to have any direct fat-burning properties. Beets are nutrient-dense and healthful. However, no single diet may reduce body fat in a particular location. It is imperative to maintain a healthy, calorie-restricted diet and get frequent exercise.
6. 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.
7. 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.
8. 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.
9. Is beetroot juice good for eyesight?
No doubt! The dietary nitrates present in the beetroot protect the eyes from age-related macular degeneration.
10. Do beetroots have some side effects?
Yes, beetroots have side effects on the body, like kidney stones, stomach upset, etc.
References
- One research published in 2015 also states that beetroot is a powerful dietary source of health-promoting agents that deliver anti-inflammatory and antioxidant effects by protecting the heart. (https://www.researchgate.net/)
- But if you talk about athletic performance, this juice improves stamina and endurance by raising energy levels. (https://www.researchgate.net/)
- This is highlighted in one of the studies, which states that the substance called betaine protects the liver against fatty deposits and toxins. (https://www.researchgate.net/)
- Abundant in antioxidants and anti-inflammatory substances, they aid in shielding cells from harm resulting from free radicals and inflammation, both of which are connected to the beginning of cancer. (https://www.researchgate.net/)
- It's processed into salad dressings, pickles, juices, and other culinary creations. (https://www.researchgate.net/)
