Beetroot juice is one of the most popular drinks among athletes because it improves your performance. There are many reasons why beetroot juice may improve your workout. First of all, beetroot contains high amount of vitamins A, C and K which are essential for brain health. Secondly, it contains antioxidants such as anthocyanins which have been shown to reduce oxidative stress in the body and thus protect against neurological diseases like Alzheimer’s disease or Parkinson’s disease. Finally, it contains flavonoids which have been found to prevent cancer, lower cholesterol levels and even fight off diabetes.
What Is Beetroot?
Beetroot is a member of the cruciferous family (Brassicaceae) and belongs to the same plant family as cabbage. Its scientific name is Brassica oleracea var. krusei. Beetroots contain high amounts of vitamin C, potassium and fiber which are necessary for good health. Beetroot juice is rich in potassium, calcium and magnesium.
Benefits Of Beets For You And Your Body
The main reason why beetroot juice is so beneficial for your body is its high content of vitamins A, C and K2 which are known to protect against various types of chronic diseases. Vitamin C plays an important role in fighting off infections; it helps fight off colds, flu, bronchitis, pneumonia and other respiratory illnesses. It helps the body form collagen which is essential for repairing wounds. It is also essential for the proper functioning of the immune system since it protects the cells from oxidative stress and removes toxic metals.
Vitamin A is essential for your retina, it helps you to see in dim light. It is also necessary for maintaining healthy mucous membranes which line your respiratory, urinary and digestive systems. It helps you to fight off infections in these areas. Vitamin K is essential for blood coagulation and the formation of proteins which are essential for bone health.
Beetroot juice contains good amounts of potassium, magnesium and iron. These minerals are important for your heart and your nervous system since they help to relax the muscles. They also help to prevent conditions like hypertension and keep your heartbeat at a normal levels. Magnesium is also essential for building proteins and DNA and as such it is essential for the healthy development of your body.
Beetroot juice also contains nitrates which are a natural substance and can be found in many vegetables like broccoli, spinach, lettuce and celery. When we eat these vegetables our saliva converts these nitrates into nitric oxide which reduces the blood pressure, improves blood flow and helps to prevent hardening of the arteries.
Beetroot juice has an earthy taste and it is a low calorie food which makes it especially popular among athletes. It contains only 53 calories per 100ml and its high nitrate content improves your endurance during aerobic activities like running or cycling. It also helps to improve muscle recovery after exercise.
How To Make Beetroot Juice At Home
Making beetroot juice at home is very easy and it is ready in just a few minutes.
1 large beetroot
2 sticks of celery
some ice cubes (optional)
If you want to add more flavor and sweetness to this juice blend honey into it. Also, if the juice is too strong for you, you can always dilute it with some water as well.
Wash all ingredients and chop them up.
Put all ingredients into a powerful blender and blend them until you have your juice.
Sip and enjoy your refreshing and healthy beetroot juice!
I hope I have convinced you to take up drinking beetroot juice on a regular basis. It is easy to make, packed with nutrients and above all it tastes delicious.
So what are you waiting for?
Go get yourself some beetroot and start juicing!
Sources & references used in this article:
Is beetroot juice more effective than sodium nitrate? The effects of equimolar nitrate dosages of nitrate-rich beetroot juice and sodium nitrate on oxygen consumption … by JL Flueck, A Bogdanova, S Mettler… – Applied Physiology …, 2016 – NRC Research Press
Beetroot juice supplementation speeds O2 uptake kinetics and improves exercise tolerance during severe-intensity exercise initiated from an elevated metabolic rate by BC Breese, MA McNarry, S Marwood… – … Journal of …, 2013 – journals.physiology.org
Dietary nitrate supplementation improves reaction time in type 2 diabetes: development and application of a novel nitrate-depleted beetroot juice placebo by M Gilchrist, PG Winyard, J Fulford, C Anning, AC Shore… – Nitric Oxide, 2014 – Elsevier
Impact of dietary nitrate supplementation via beetroot juice on exercising muscle vascular control in rats by SK Ferguson, DM Hirai, SW Copp… – The Journal of …, 2013 – Wiley Online Library
Beetroot juice supplementation reduces whole body oxygen consumption but does not improve indices of mitochondrial efficiency in human skeletal muscle by J Whitfield, A Ludzki, GJF Heigenhauser… – The Journal of …, 2016 – Wiley Online Library
Acute Effects of Beetroot Juice Supplements on Resistance Training: A Randomized Double-Blind Crossover by A Ranchal-Sanchez, VM Diaz-Bernier… – Nutrients, 2020 – mdpi.com