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Beet Juice: Benefits, Recipe, Side Effects, Where to Buy & More
In the past few years the health benefits of juicing have taken hold around the world, with people juicing fruits and vegetables in a variety of different combinations. Recently, beets have joined the lineup, with numerous studies being done showing the health benefits of beet juice. Step into any juice shop or look through any book on juicing and you’ll find beet juice.
What is beet juice good for? Research shows that beet juice may be helpful for a variety of health concerns, such as reducing inflammation, lowering blood pressure, and improving overall health.
Whether you have a specific health issue you’re dealing with or just want to add juice to your diet, let’s take a closer look at what beet juice is all about, including its benefits and side effects, beet juice nutrition facts, and where you can buy it. You’ll also find out how to make beet juice with a simple recipe to get you started.
What Does Beet Juice Taste Like?
Beet juice has a strong flavor that is slightly bitter, particularly when using older beets. To improve the taste, other juices are typically added to make it more palatable, such as apple, carrot, or lemon juice. When consumed on its own, beet juice is often heated without reaching the boiling point – boiling will lower the nutritional value of the juice. The heated juice can be sipped like tea, adding a bit of honey as a sweetener if desired.
When used in smoothies, beet juice is best consumed chilled or at room temperature.
Beet Juice Powder
An alternative to drinking beet juice is to use beet juice powder. Made from beet root that has been ground into a powder form, beet powder is just as easy to consume as drinking beet juice and can easily be added to diets that are following specific macros. When it comes to beet root powder vs juice, beet juice powder benefits are much the same as beet juice, being rich in calcium, iron, fiber, and antioxidants.
Beet root powder can be added to water to drink on its own or it can be added to other juices and smoothies. Other ways to consume beet juice powder are by sprinkling it on salads or using in soups.
Beet Juice Benefits
Juicing is extremely popular and is done using almost any fruit or vegetable, including beets. But is beet juice good for you? Research shows that beet juice may provide a wide variety of health benefits. This may be because it contains ample amounts of antioxidants, minerals, and vitamins. If possible, use organic beet juice to reduce the consumption of toxins. Here are some of the benefits of beet juice:
Lower High Blood Pressure – When drinking beet juice, blood pressure may be significantly lowered if consumed on a regular basis. Research shows that beet juice contains high levels of nitrates. These nitrates are converted by the body into nitric oxide, which studies show may help to lower both diastolic and systolic blood pressure in both men and women.1
Reduce Cancer Risks – When regularly consuming beet juice, cancer risks may be lowered. Beets are high in betalains, a natural pigment found in many plants. There’s evidence that these betalains may be able to break down cancerous and diseased cells in the body, reducing the risk of cancer.2
Beet Juice For Weight Loss – Beet juice is low in calories and high in nutrients. This makes it ideal to add to your daily diet for weight loss or weight loss maintenance. Although not proven but anecdotal, beets are also high in insoluble fiber which can make you feel full and satisfied and improve digestion.3
Beet Juice To Boost Energy – Research has been done on the effects of beet root juice to increase energy and improve stamina for exercise. Twelve athletes were chosen for a clinical test. High in nitrates that increase plasma blood levels, after 15 days of consuming beet juice, the distance runners showed an increase in their performance.4
Beet Juice For ED – Beet juice may help men who are dealing with erectile dysfunction (ED) that is caused by high blood pressure. Using beet juice is not proven, so men suffering from ED may want to first consider using a natural testosterone supplement, such as HexoFire Delta Prime. If a natural supplement fails to help, the next step is consulting a doctor.5
Reduce Inflammation – Beets are rich in belatains, the nutrient found in plants. This element has been shown to lower the risk of inflammation. Evidence of recent studies indicate that beets, which have high levels of antioxidants and inflammatory properties can significantly reduce inflammation. They may also be able to lower oxidative stress that can cause chronic inflammation.6
Beet Juice Recipe
Making your own beet juice at home is easy. Here’s how to juice beets using a quick and easy recipe. The recipe calls for beets and other ingredients that make a naturally sweet juice. Making beet juice is best done using a juicer. There are several different brands on the market to choose from.
Here’s how to prepare beets for juicing:
For added nutrition, leave the peels on the beets but remove any brown or bruised sections of the peel. Scrub the beets under cool running water to clean. Trim the tops off the beets and cut into pieces that will fit into your juicer. Prepare the cucumber and ginger used in this recipe in the same way, leaving on the peel for added nutrition.
Ginger Lemon Beet Juice
Recipe makes two 8-ounce servings.
- 2 medium beets, cleaned and sliced
- English cucumber, washed and sliced into chunks
- piece of 1-inch fresh ginger root, cleaned and chopped
- 1 small lemon, peeled, sliced, and seeds removed
- Put aside ½ the lemon.
- Turn on the juicer and push through the beets, cucumber, and ginger root – alternate between all three when juicing.
- Stir to taste, checking for tartness. If not too tart, juice the remaining lemon.
- If the beet juice is too tart, juice a small apple and add.
Serve immediately or chill for 30 minutes.
Beet Juice Nutrition
Drinking beet juice is an excellent way to boost your daily nutrition. A one cup serving of beet juice contains the following nutrients:
- Beet juice calories – 98
- Carbohydrates – 23g
- Potassium – 497mg
- Cholesterol – 0mg
- Dietary fiber – 4.2g
- Sugars – 19g
- Protein – 2.8g
- Total fat – 0.03g
- Iron – 12%
- Calcium – 5%
- Vitamin A – 2%
- Vitamin C – 16%
Beet Juice Side Effects
When drinking beet juice, dangers are few if any. Most people can drink beet juice daily without any negative side effects. Regular consumption of beet juice can turn urine and feces to a pink or purple pigment however this is natural and expected.
The nitrates in beet juice can lower blood pressure, therefore anyone with low blood pressure should consult their doctor before adding beets to their diet every day. Beets also contain high amounts of oxalates, which may cause kidney stones in those people at high risk.7
Where To Buy Beet Juice
If you’re unable to make your own beet juice, you can still add this juice to your diet. Where can you buy beet juice? Beet juice is available at your local grocery store, at juice shops and health food stores, and online.
There are slightly higher levels of nutrients in fresh beet juice and it’s more cost efficient to make your own. But bottled beet juice is just as effective and also high in nutrition.
- 1Coles, LT. & Clifton, PM. (2012). Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutr J. 11: 106. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545899/
- 2Gandia-Herrero, F. & Garcia-Carmona, F. (2014). Biological Activities of Plant Pigments Betalains. Critical Reviews in Food Science and Nutrition. 56(6). Retrieved on June 25, 2019 from https://www.researchgate.net/publication/264796181_Biological_Activities_of_Plant_Pigments_Betalains
- 3Henning, SM. & Yang, J. (2017). Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Sci Rep. 7: 2167. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/
- 4Balsalobre-Fernandez, C. & Romero-Moraleda, B. (2018). The effects of beetroot juice Supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study. PLoS One. 13(7): e0200517. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040767/
- 5Lee, JKC. & Tan, RBW. (2017). Erectile dysfunction treatment and traditional medicine—can East and West medicine coexist? Transl Androl Urol. 6(1): 91-100. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313309/
- 6Clifford, T. & Howatson, G. (2015). The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients. 7(4): 2801-2822. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
- 7Massey, LK. & Roman-Smith, H. (1993). Effect of dietary oxalate and calcium on urinary oxalate and risk of formation of calcium oxalate kidney stones. J Am Diet Assoc. 93(8): 901-6. Retrieved on June 25, 2019 from https://www.ncbi.nlm.nih.gov/pubmed/8335871