Beetroot juice may lower blood pressure and decrease inflammation. This bright red beverage is rich in antioxidants, vitamins, and minerals that offer benefits for heart and liver health.
Beets are high in nitrates, which the body can convert into nitric oxide after you consume them. Nitric oxide helps the blood vessels relax and widen, which lowers blood pressure.
What the Science Says: A 2022 review found that nitrates from beetroot juice can help lower systolic blood pressure (the top number) in people with high blood pressure.
Beets are a concentrated source of plant pigments called betalains. Betalains have strong antioxidant and anti-inflammatory effects.
These compounds may protect against cell damage and lower your risk of inflammation-related diseases. Examples include obesity, heart disease, and certain cancers.
What the Science Says: A 2024 study found that beet juice helped decrease inflammation in people with long COVID. However, it did not lead to significant outcomes.
The nitrates in beet juice help improve blood flow. This means more oxygen and nutrients can reach your muscles during exercise.
What the Science Says: A 2018 review found that beetroot juice, consumed as a single dose or over several days, may improve performance during high-intensity exercise. It may also increase muscular power and prevent muscle fatigue.
Beet juice contains an amino acid called betaine, which may support heart health. Betaine helps lower levels of homocysteine, another amino acid your body uses to make proteins.
High homocysteine levels have been associated with an increased risk of heart disease and stroke.
Drinking beet juice may also improve cholesterol and triglyceride levels, key indicators of heart health.
Betaine in beet juice may support liver health by preventing fat build-up.
What the Science Says: A 2023 study in adults with non-alcoholic fatty liver disease (NAFLD) found that those who drank 250 milliliters of beet juice daily for 12 weeks had improved liver health. Greater benefits were seen in those who paired beet juice with the Mediterranean diet.
Many people with cognitive disorders, like Alzheimer’s disease and dementia, have decreased blood flow to the brain.
What the Science Says: In a 2020 study, 75-year-olds who drank beet juice had better blood flow in brain areas linked to thinking and memory, likely due to the nitrates.
The betanine in beet juice may prevent reactions in the brain linked to the progression of Alzheimer’s disease. More research is needed to fully understand the benefits of beet juice for brain health.
Eight ounces (1 cup) of 100% beet juice contains:
- Calories: 62
- Fat: 0.1 grams
- Sodium: 47 milligrams
- Carbohydrates: 14.7 grams
- Fiber: 2.7 grams
- Protein: 1.8 grams
- Copper: 0.2 milligrams, or 24% of the Daily Value (DV)
- Folate: 64.5 micrograms, or 16% of the DV
- Magnesium: 34.7 milligrams, or 8% of the DV
- Iron: 1.4 milligrams, or 8% of the DV
Beet juice is a source of copper and folate, with over 15% of the DV for each nutrient. Copper is important for connective tissues, while folate helps with cell growth and red blood cell development.
One cup of beet juice also provides some magnesium and iron. Magnesium is important for energy production and muscle function.
Your body uses iron to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to the rest of your body.
Beet juice is thought to be safe when you consume it in moderate amounts.
Beet juice may cause your urine to turn pink or red. This is not a cause for concern. It happens when your body does not fully break down betalain pigments.
Beet juice contains oxalates. High levels of oxalates in the body may increase the risk of kidney stones. Kidney stones are mineral clusters that can be painful to pass through the urinary tract.
Note: Some experts have warned against nitrate consumption due to its potential to form cancer-causing compounds. No strong human research has linked the nitrates found in plant foods, such as beets, to health concerns.
Ways to get the most benefits out of beet juice include:
- Blend beet juice into smoothies or protein shakes.
- Choose 100% beet juice without added sugars.
- Mix beet juice with juice from berries, apples, and other vegetables to enhance its flavor.
- Store fresh beet juice in an airtight container for 2-3 days.
- Use a juicer or blender to make your own beet juice.
Tip: If you are new to beet juice, start with a small amount to avoid digestive upset.
