Beetroot Juice Can Benefit Your
Muscles
October 02, 2015
Story at-a-glance
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Beets are a good source of naturally occurring nitrates,
which are converted into nitric oxide (NO) in your body
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People with heart failure who consumed nitrates-rich
beet juice had a 13 percent increase in muscle power
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Previous research showed people who drank beet juice
prior to exercise were able to exercise for up to 16
percent longer
By Dr. Mercola
Beetroots, also known simply as beets or table beets in the US,
are a sweet, surprisingly concentrated source of nutrition. The
first clue they’re loaded with nutrition is their bright red color,
which indicates the presence of powerful phytonutrients called
betalains.
Betalains include reddish-purple betacyanin pigments and
yellowish betaxanthin pigments. Many of the betalain pigments in
beets have been shown to provide antioxidant, anti-inflammatory,
and detoxifying effects.
Newer research suggests that, in addition, compounds in beets may
improve muscle performance, offering allure not only for athletes
but also for maintaining muscle function as you age.
Naturally Occurring Nitrates in Beets May Boost Muscle Health
Beets are a good source of naturally occurring nitrates, which
are converted into
nitric oxide (NO) in your body. Nitric oxide is perhaps most
well-known for its benefits to heart health. As noted by
cardiologist Dr. Stephen Sinatra:1
“Adequate NO production is the first step in a chain
reaction that promotes healthy cardiovascular function, while
insufficient NO triggers a cascade of destruction that
eventually results in heart disease…
NO promotes healthy dilation of the veins and arteries so
blood can move throughout your body. Plus, it prevents red blood
cells from sticking together to create dangerous clots and
blockages.”
Your heart, of course, is a muscle, so it makes sense that
boosting NO production would also lead to improvements in other
muscles in your body.
Researchers from Washington University School of Medicine in
Missouri have previously found dietary nitrates improve muscle
performance in elite athletes, and they wanted to determine if such
nitrates would also benefit patients with heart failure, whose
weakened hearts make them prone to fatigue and shortness of breath
with everyday activities.
Senior study author Dr. Linda R. Peterson, associate professor of
Medicine at the Washington University School of Medicine, told
Medical News Today:2
"A lot of the activities of daily living are power-based
- getting out of a chair, lifting groceries, or climbing stairs.
And they have a major impact on quality of life… We want to help
make people more powerful because power is such an important
predictor of how well people do, whether they have heart
failure, cancer, or other conditions."
Beet Juice May Increase Muscle Power By 13 Percent
For the latest study, participants with heart failure drank beet
juice, either with the naturally occurring nitrates or with the
nitrate content removed. Two hours after consuming the juice, those
who consumed the nitrates-containing beverage had a 13 percent
increase in power in muscles that extend the knee.3
Andrew R. Coggan, PhD, assistant professor of Radiology at the
Washington University School of Medicine, told Medical News Today:4
"I have compared the beet-juice effect to Popeye eating
his spinach. The magnitude of this improvement is comparable to
that seen in heart failure patients who have done 2 to 3 months
of resistance training."
Past research has also found that beet juice may boost your
stamina, as those who drank beet juice prior to exercise were able
to exercise for up to 16 percent longer.5
This benefit is also thought to be related to nitrates turning into
nitric oxide, which may reduce the oxygen cost of low-intensity
exercise as well as enhance tolerance to
high-intensity exercise.
A separate study similarly revealed that consuming a concentrated
beet juice supplement increases whole-body NO production as well as
muscle speed and power in healthy men and women.6
Beet Juice May Lower Your Blood Pressure and Benefit Brain Health
Your blood pressure may also benefit from the nitrates in beet
juice, with benefits occurring within in a matter of hours. One
study found that drinking one glass of beet juice lowered systolic
blood pressure by an average of 4 to 5 points.7
A separate study found consuming beet juice daily for four weeks
lead to reductions in blood pressure, improvements in endothelial
function, and reduced arterial stiffness. The researchers concluded:8
“This is the first evidence of durable BP [blood
pressure] reduction with dietary nitrate supplementation in a
relevant patient group. These findings suggest a role for
dietary nitrate as an affordable, readily-available, and
adjunctive treatment in the management of patients with
hypertension.”
Aside from the blood pressure benefits, drinking beet juice may
also be good for your brain. The nitrates, and resulting NO, help
increase blood flow to the brain in elderly people. As you age,
blood flow to certain areas of your brain decreases, which is
associated with dementia and poor cognitive function.
When adults aged 70 and over ate a high-nitrate breakfast
including beet juice, they had increased blood flow to their brain’s
white matter, which is an area associated with dementia.9
Beets Are Antioxidant-Rich, Inflammation-Fighting Superstars
If you enjoy beets, there’s good reason to add them to your meals
regularly. You can grate them raw over salads, marinate them with
lemon juice, herbs, and
olive oil as a side dish, or steam them, whichever you prefer.
Nutritionally, beets are high in immune-boosting vitamin C,
fiber, and essential minerals like potassium (essential for healthy
nerve and muscle function) and manganese (which is good for your
bones, liver, kidneys, and pancreas). Beets also contain the
B-vitamin folate, which helps reduce the risk of birth defects.
The betalain pigments in beets support your body’s Phase 2
detoxification process, which is when broken down toxins are bound
to other molecules so they can be excreted from your body.
Traditionally, beets are valued for their support in detoxification
and helping to purify your blood and your liver.
Research has even shown that beetroot extract reduced multi-organ
tumor formations in various animal models when administered in
drinking water, while beetroot extract is being studied for use in
treating human pancreatic, breast, and prostate cancers.10
Beets are also a unique source of betaine, a nutrient that helps
protects cells, proteins, and enzymes from environmental stress.
It’s also known to help fight inflammation, protect internal organs,
improve vascular risk factors, enhance performance, and likely help
prevent numerous chronic diseases.11
As reported by the World’s Healthiest Foods:12
“[Betaine’s]… presence in our diet has been associated
with lower levels of several inflammatory markers, including
C-reactive protein, interleukin-6, and tumor necrosis factor
alpha. As a group, the anti-inflammatory molecules found in
beets may eventually be shown to provide cardiovascular benefits
in large-scale human studies, as well as anti-inflammatory
benefits for other body systems.”
Beets Are a High-Sugar Veggie
Although the benefits of beet juice appear well established, keep
in mind that beets are a very high-sugar vegetable. In fact, beets
have the highest sugar content of all vegetables, although they also
contain a wealth of vitamins, minerals, and
antioxidants.
For this reason, I recommend adding beets (in whole, non-juiced
form) to your diet a few times a week to benefit from their
nutrition without overdosing on their high amounts of sugar. The
sugar will be even more concentrated in beet juice, without any of
the fiber to somewhat moderate its effects, so you have to be
cautious when consuming beets in juiced form.
If you struggle with high blood pressure or heart failure, you
may want to experiment with beet juice and see how it impacts you.
If you notice improvements in your blood pressure or stamina after
drinking the juice, it may be a good fit for you. If you have
diabetes or are insulin resistant, carefully monitor how beet
juice affects your overall health and factor that in to how often
you choose to consume it. Typically, moderation is best.
Keep in mind that this article is referring to the red beets most
people add to salads and side dishes; they are not the same variety
as
sugar beets, which are actually white, commonly
genetically modified, and used in the production of sugar. Also, if
you’re solely interested in the benefits of nitrates in
beet juice, you might also try consuming other nitrate-rich (but
lower-sugar) vegetables (or juicing them), such as celery, lettuce,
parsley, and
spinach.
Beet greens are also a good source and contain
additional important nutrients like protein, phosphorus, zinc,
fiber, vitamin B6, magnesium, potassium, copper, and manganese. Beet
greens also supply significant amounts of vitamin A,
vitamin C, calcium, and iron. For reference, here are some
examples of vegetables you can juice, along with the level of
nitrates they contain.13
Arugula |
480 |
Cilantro |
247 |
Butter leaf lettuce |
200 |
Spring greens |
188 |
Beet greens |
177 |
Swiss chard |
151 |
Beets |
100 |
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