Introduction:
Beet juice, also known as beetroot juice, is a global health drink and a common beverage that is consumed throughout the world by many individuals. The popularity of beet juice is because of the presence of several micronutrients that are naturally present in the vegetable beetroot itself. Beetroot is known to be a primarily rich source of essential nutrients such as vitamin B9 or folate, potassium, and immune-boosting vitamin C.
Because beet juice tends to have strong flavors, it is often mixed with commercial blends like other juices such as carrot, apple, or lemon to improve the taste or flavors. Even though commercial beet juice possesses nutritional content, it may still be intermixed with elements like added sugars, preservatives, or other mixed blends and flavors that would lessen the nutritional impact of beets considerably. One can easily opt for these commercially available juices that are low on added sugars or may opt for fresh homemade preparation for themselves to avail the nutritional benefit of beets.
What Are the Nutrition Contents of Beet Juice?
The nutrition information listed below is as provided by the USDA (United States Department of Agriculture) for an eight-ounce serving of commercial beet juice :
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Fiber: 0 ounces.
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Sugars: 0.776 Ounces.
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Protein: 0.105 Ounces.
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Potassium: 0.024 Ounces.
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Fat: 0 Ounces
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Sodium: 0.031 Ounces.
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Carbohydrates: 0.846 Ounces.
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Total Calories: 110 Kilocalories.
Beet juice does not contain any fat at all. Since some of the vitamins in beet juice are fat-soluble as well, one would want to consume this juice with some healthy fats to promote absorption.
A single serving of beet juice comprises 0.105 ounces of protein, meaning it is a low-protein food overall. Beet juice is also composed of smaller amounts of sodium, phosphorus, calcium, magnesium, copper, iron, zinc, and manganese.
What Are the Health Benefits of Beet Juice?
From a single serving of beet juice, one would be consuming around 0.775 ounces of natural sugar. This means that almost all of the carbohydrates that are yielded by this juice come only from natural sugars. In comparison even to other natural fruit juices, beet juice is one of the unique drinks that is hailed by current-day nutrition experts to be useful in diabetics and prediabetic patients. This is because of its potent ability to delay the glycemic response as well as decrease the blood sugar spike soon after consuming it. Because of the positive effect of beet juice on glycemic and insulin responses as per current nutrition research and research studies and due to its high nitrate content that enhances blood circulation, beet juice is considered a recommended health drink globally. The possible health benefits are the following;
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According to a 2015 research study that was published in the International Journal of Hypertension, individuals who consumed around 8 ounces or approximately one cup of beet juice daily had much lower blood pressure readings than the group that did not consume beet juice regularly. Potassium is one of the major nutrients that can regulate blood pressure and promote cardioprotective for individuals.
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According to current medical research, individuals like athletes, bodybuilders, or fitness enthusiasts who work out moderately or on a high-intensity level can benefit by drinking beet juice before their workouts as it is likely to increase their aerobic energy and boost bodily endurance. It is even suitable for individuals who work in high altitudes. The excess oxygen demand (owing to a reduced oxygen supply to the active muscles) of the body of those individuals is fulfilled by the increased blood supply following the consumption of beet juice.
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Nitric acid which is naturally absorbed by the body and which tends to promote blood flow is present in beet juice. The nitrate compounds present in beet juice hold great potential in boosting cardioprotective immunity - as per current preliminary medical research.
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Current medical research demonstrates the potency of nitrates to stimulate blood flow to the muscles. Consuming beet juice regularly can certainly be capable of boosting cellular health and immunity. Further, because of the bioactive polyphenol content present in beets, it would help rejuvenate and boost immunity.
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A 2014 medical research study conducted on athletes and fitness trainers showed the gaining of significantly higher bodily stamina and performance after consuming beet juice. According to the research, there is a nearly 16 percent boost in their stamina after regular consumption of beet juice for a few months. Research studies further demonstrate the efficacy of beet juice consumption in boosting aerobic energy needs for athletes from different fields such as cyclists, swimmers, runners, and triathletes. That is why, it helps to boost their performance naturally.
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Some preliminary research studies indicate that individuals who have a greater BMI (body mass index) or who are overweight (more than 30 pounds) are usually at a much greater risk of developing chronic diseases, cancers, and type 2 diabetes. The presence of polyphenol antioxidants as well as nitrates found naturally in beets would prevent the harmful free radicals that cause disease progression in individuals and further prevent cellular deaths. Also, it helps boost cognitive functions as per recent scientific investigations.
What Are the Contraindications of Beet Juice?
Individuals with kidney disease should ideally refrain from consuming beet juice as it might promote oxalate formation or kidney stones. Individuals with allergies to specific veggies like spinach, rhubarb or greens, almonds, and cocoa that may be high in oxalates should also refrain from consuming this juice. It is important to note that regular consumption of beet juice can give the urine or the stools a slightly red tinge. This is absolutely nothing to worry about as it is the natural beet color that is excreted.
How to Consume It?
One can store the homemade natural beet juice for ideally up to two days in the fridge. One can consume fresh beet juice for a rejuvenating day ahead or even experiment by adding the juice to pasta, veggie sauces, smoothie bowls, yogurts, oat meals, or fortified breakfast cereals.
Conclusion:
Beet juice can be enjoyed in versatile ways. Beet juice can be a great source of systemic growth and endurance. It helps to enhance blood flow by boosting nitrate compounds with several common nutrients. Additionally, it is full of bioactive antioxidants and nutrients.
