Beetroot and carrot juice is a vibrant, nutrient-packed drink that not only delights the taste buds but also offers a wealth of health benefits.
Beetroot and carrots are both considered superfoods for their wide range of health benefits.
These two root vegetables, known for their rich color and unique flavors, are also full of essential vitamins, minerals, and antioxidants that can boost your overall well-being.
When combined, these vegetables offer a potent mix of nutrients that can help boost immunity, improve digestion, enhance skin health, and much more.
Whether you’re looking to enhance your workout recovery, support heart health, or simply enjoy a delicious and nutritious beverage, beetroot and carrot juice is a perfect choice.
Health Benefits
Blending beetroot juice with carrot juice can enhance its benefits. Here’s what you may gain from this nutritious combination.
1. Packed with Nutrients
Beetroot and carrots are both rich in a variety of nutrients that your body needs to function optimally. When combined into a juice, the benefits of both vegetables are amplified, providing a concentrated source of essential vitamins and minerals.
This is the nutritional value of one-cup (240 mL) serving of juice made by blending equal parts (120 mL each) of beetroot and carrot juice (1, 2):
- Energy: 39.5 kcal
- Protein: 1.0 g
- Carbohydrate: 18.6 g
- Fiber: 2.4 g
- Total sugars: 10.7 g
- Iron: 1.3 mg (7% of the Daily Value (DV))
- Magnesium: 34.2 mg (8% DV)
- Phosphorus: 68 mg (5% DV)
- Potassium: 509 mg (11% DV)
- Zinc: 0.48 mg (4% DV)
- Copper: 0.17 mg (19% DV)
- Vitamin C: 13.3 mg (15% DV)
- Thiamin (B1): 0.12 mg (10% DV)
- Riboflavin (B2): 0.11 mg (8% DV)
- Niacin (B3): 0.63 mg (4% DV)
- Vitamin B6: 0.32 mg (19% DV)
- Folate: 37 mcg (9% DV)
- Vitamin A: 1146 mcg (127% DV)
- Vitamin E: 1.44 mg (10% DV)
- Vitamin K: 18.7 mcg (16% DV)
Together, these vegetables create a juice that is rich in essential minerals like iron, magnesium, and potassium and vitamins A, C, K, and several B vitamins, making it an excellent option for those looking to fill nutritional gaps.
2. May Help Reduce Blood Pressure
Beetroot and carrot juice can contribute to heart health in multiple ways.
Beetroot juice contains nitrates, which the body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels, improving blood flow and reducing blood pressure.
A meta-analysis of seven studies indicates that nitrates from beetroot juice could reduce systolic blood pressure in patients with hypertension.
A single cup of carrot and beetroot juice provides 509 mg of potassium, which covers 11% of the DV, making it a good source of this essential mineral (1, 2).
Studies suggest that a higher potassium intake may help lower the risk of cardiovascular conditions, including high blood pressure, heart disease, and stroke and carrot juice is a good source of it.
Regular consumption of beetroot and carrot juice can improve circulation and reduce blood pressure, making it an excellent choice for those looking to maintain a healthy cardiovascular system.
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3. May Boost Immunity
The immune-boosting properties of beetroot and carrot juice are well-documented, making it a great option to add to your diet, especially during cold and flu season.
One cup of carrot and beetroot juice provides 15% of the DV of vitamin C, which boosts immunity by acting as an antioxidant and supporting the growth and function of lymphocytes (1, 2, 6).
Additionally, this juice is a good source of vitamin B6, with a single cup providing 19% of the daily recommended value.
Vitamin B6 boosts immunity by supporting antibody production, regulating inflammatory and anti-inflammatory cytokines, and reducing oxidative stress. A deficiency in vitamin B6 has been linked to increased inflammatory responses and weaker immunity (6).
Thus drinking beetroot and carrot juice regularly can help support a strong immune system, keeping you healthy and less susceptible to infections.
4. May Have Liver-protecting Properties
The liver plays a vital role in detoxifying the body, and beetroot juice is particularly known for its liver-supporting properties.
Beetroot contains betalains, which have been shown to protect the liver from oxidative stress and fat deposition.
An animal study found that betaine supplementation in mice on a high-fat diet improved liver health by enhancing fatty acid oxidation, supporting carbohydrate metabolism, and reducing liver fat through key enzyme and metabolic pathway activation.
Carrots also contribute to liver health, with their high content of carotenoids.
A review of studies suggests that dietary carotenoids may support liver health by reducing fat buildup, improving insulin sensitivity, lowering oxidative stress, and easing liver inflammation. Though more research is needed to determine an effective dose, they show promise for managing NAFLD.
Drinking carrot and beetroot juice regularly can support liver function and promote overall detoxification in the body.
5. May Enhance Athletic Performance
Beetroot juice can be used as a supplement to boost athletic performance, due to the high levels of nitrates found in beetroots.
Beetroot juice increases nitric oxide levels, improving blood flow, oxygen use, and muscle efficiency.
A review of 23 articles suggest that drinking beetroot juice (over 5-6 days) may enhance endurance, delay fatigue, and improve performance, but effects can vary, especially when combined with other supplements like caffeine.
Carrot juice, while not as widely recognized for performance benefits, is still valuable due to its thiamin (vitamin-B1) content, which supports energy production.
When combined with beetroot juice, the blend provides 0.12 mg of thiamine, covering 10% of the daily requirement.
Consuming a cup (240 mL) of carrot and beetroot juice before or after a workout can boost energy levels, enhance performance, and speed up recovery.
6. May Help with Weight Loss
Beetroot and carrot juice can be a great addition to your weight loss plan.
Its low-calorie content and virtually no fat make it an ideal choice for snacking and weight management, while still providing sufficient energy.
Incorporating this juice into your diet can help control calorie intake and support a healthy weight loss journey.
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7. May Support Eye Health
Beetroot and carrot juice can be an excellent remedy for maintaining good vision
Carrot juice is particularly well-known for its ability to support eye health due to their high carotenoid content (beta-carotene, lutein and zeaxanthin).
Beta-carotene is converted into vitamin A in the body, which is essential for maintaining good vision and preventing conditions like night blindness.
Research suggests that the consumption of fruits and vegetables that contain carotenoids (provitamin A, lutein and zeaxanthin) is linked to a decreased risk of blindness and age-related eye diseases.
Beetroot juice, while not as widely recognized for eye health, still might contribute to vision due to its antioxidant content, which may help protect the eyes from oxidative stress and reduce the risk of age-related eye conditions.
Drinking beetroot and carrot juice can help protect your eyes and support long-term eye health.
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8. May Help Reduce Cholesterol Levels
Beetroot and carrot juice can help reduce cholesterol levels due to their high content of antioxidants and vitamins.
Beetroot contains betalains, which support liver function and help detoxify the body, potentially improving cholesterol metabolism.
A 2020 review of multiple studies highlighted that drinking beetroot juice could positively impact both LDL (bad) and HDL (good) cholesterol levels.
And a study involving 17 participants found that drinking 16 ounces of fresh carrot juice each day for 3 months boosted antioxidant status and reduced harmful fat reactions in the body, which is beneficial for heart health. But no changes were observed in plasma cholesterol and triglyceride levels. However, more research is needed.
Together, the nutrients in beetroot and carrot juice can play a supportive role in cholesterol management and overall heart health.
9. Anti-Inflammatory Properties
Beetroot and carrot juice are renowned for their powerful anti-inflammatory properties.
Beetroot juice is rich in nitrates and antioxidants, which help reduce inflammation by suppressing pro-inflammatory enzymes.
A study in older adults found that drinking nitrate-rich beetroot juice improved blood pressure, reduced platelet activation, and lowered vascular inflammation markers within a few hours. These effects were not seen with nitrate-depleted beetroot juice.
Further research is needed to understand long-term benefits in aging-related vascular issues.
Carrot juice, on the other hand, is loaded with beta-carotene and vitamin A, both known to combat inflammation and oxidative stress.
Additionally, carrot juice is rich in polyacetylens falcarinol and falcarindiol, which has anti-Inflammatory properties.
A study on healthy people showed that drinking carrot juice (500 mL) helped reduce certain inflammatory markers (IL1α and IL16) in blood exposed to inflammation.
While it didn’t affect inflammation in unstimulated blood (control group), the juice may support the immune system in managing inflammatory conditions more effectively.
Together, these ingredients form a potent blend that supports overall health, lowers inflammation markers, strengthens the immune system, and reduces the risk of chronic conditions.
Incorporating this juice into your diet can be an effective way to manage chronic inflammation naturally.
10. Anticancer and Chemoprotective Properties
Beetroot and carrot juice contains powerful antioxidants like betalains, beta-carotene, and polyphenols, which may help combat cancer.
These compounds protect cells from oxidative stress, reducing DNA damage and abnormal cell growth.
Beta-carotene, an active compound in carrot juice and beetroot juice (from young shoots) have shown potential to promote cell death and inhibit the growth of colorectal, leukemia, and breast cancer cells (15, 16).
However, these promising effects have been observed only in cellular studies, and further clinical research is needed to confirm their anti-cancer properties.
Cancer patients often face challenging side effects, including extreme fatigue, insomnia, and depression, which can significantly impact their physical activity and overall quality of life.
Beetroot juice has been shown in studies to effectively combat fatigue and enhance physical performance. Additionally, it holds promise for helping manage chemotherapy-related side effects.
However, further research specifically on cancer patients is needed to fully confirm its potential benefits for alleviating fatigue and other chemotherapy-related challenges.
How to Make Beetroot and Carrot Juice
Making beetroot and carrot juice at home is simple and requires just a few ingredients. Here’s how you can prepare this nutritious drink:
Ingredients:
- 1 medium-sized beetroot (peeled and chopped)
- 2 medium-sized carrots (peeled and chopped)
- 1 tablespoon of lemon juice (optional, for added flavor)
- A small piece of ginger (optional, for extra zest)
- 1 cup of water (or adjust according to your desired consistency)
Instructions:
- Wash and peel the beetroot and carrots.
- Cut them into smaller pieces to make them easier to blend or juice.
- If you have a juicer, simply juice the beetroot and carrots together.
- If you’re using a blender, blend the beetroot and carrots with a cup of water until smooth. Strain the mixture using a fine sieve or cheesecloth if you prefer a smooth juice.
- Add lemon juice and ginger if desired for an extra burst of flavor.
- Serve the juice chilled for a refreshing drink.
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Precautions
Beetroot and carrot juice is generally safe for most people, but there are a few precautions to consider:
- Blood Pressure: Both beetroot and carrot juice can lower blood pressure. Beetroot juice, in particular, has been shown to have a significant effect. People already on blood pressure medication should monitor their levels to avoid excessive drops.
- Kidney Stones: Beetroot contains oxalates, which can contribute to the formation of kidney stones in people prone to them. People with a history of kidney stones should consume beetroot juice in moderation.
- Beeturia: Some people may experience pink or red-colored urine or stools after consuming beetroot juice, a harmless condition called beeturia. However, it’s important to note that this is not harmful.
- Carotenemia: Excessive consumption of carrot juice can lead to carotenemia, a condition where the skin turns yellowish due to an excess of beta-carotene. This is harmless but should be monitored.
- Blood Sugar Levels: While beetroot and carrot juice has a low glycemic index, they contain natural sugars, which may affect blood sugar levels. Diabetic patients should be cautious and consult with a healthcare provider before consuming large quantities.
The Bottom Line
Beetroot and carrot juice is more than just a delicious beverage—it’s a powerhouse of nutrients that can help improve your health in various ways.
From supporting heart health and liver health to boosting energy levels, this juice offers a wide range of benefits.
Incorporating beetroot and carrot juice into your diet regularly can promote overall well-being, making it a simple yet effective addition to a healthy lifestyle.
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Note: Most of the references above are used under open-access licences CC BY 2.0, CC BY 4.0.
