Beetroot Juice: Nutrition, Benefits, and Side Effects

Beetroot juice has been gaining popularity as one of the healthiest drinks you can include in your diet. With its deep red color and slightly sweet, earthy taste, this juice is not just refreshing but also packed with essential vitamins, minerals, and plant compounds that provide incredible health benefits.

From boosting heart health and stamina to improving brain function and reducing inflammation, beetroot juice is a true powerhouse of nutrition.

Whether you are looking to enhance your athletic performance, support your immune system, or simply improve your overall well-being, drinking beetroot juice regularly can be a game-changer.

In this article, we explore the science-backed benefits of beetroot juice and how you can incorporate it into your daily routine for optimal health.

Nutritional Value

A single cup (237 mL) of beetroot juice contains following nutrients:

• Calories: 62 kcal
• Protein: 1.79 g
• Carbohydrates: 14.7 g
• Fiber: 2.73 g
• Total Sugars: 12 g
• Iron: 1.41 mg (8% DV)
• Magnesium: 34.7 mg (8% DV)
• Potassium: 317 mg (7% DV)
• Zinc: 0.521 mg (5% DV)
• Copper: 0.218 mg (24% DV)
• Vitamin C: 6.2 mg (7% DV)
• Riboflavin (B2): 0.084 mg (6% DV)
• Vitamin B6: 0.124 mg (7% DV)
• Folate: 64.5 µg (16% DV)

Health Benefits

Following are the various health benefits you can get from drinking beetroot juice.

1. May Help Lower Blood Pressure 

One of the most well-known benefits of beetroot juice is its ability to regulate blood pressure.

A review of seven clinical studies examined how nitrate-rich beetroot juice affects blood pressure in people with hypertension. The results showed it significantly lowered systolic blood pressure but had no clear effect on diastolic pressure.

Beetroot juice is rich in nitrates, which the body converts into nitric oxide. This helps relax and widen blood vessels, improving blood flow.

2. May Support Heart Health

Beetroot juice supports heart health by improving blood flow and reducing inflammation. It is rich in nitrates, which convert into nitric oxide, helping blood vessels function efficiently.

Beetroot juice is rich in phytochemicals like betalains, phenolic compounds, organic acids, and saponins. These powerful compounds help neutralize free radicals and fight oxidative stress, which is linked to heart disease.

A 2024 study tested how nitrate-rich beetroot juice affects heart function during exercise. Twelve healthy men cycled for 30 minutes after drinking either beetroot juice or a placebo. The results showed that beetroot juice improved endurance, enhanced blood vessel function, lowered blood pressure, and boosted overall heart performance more effectively than the placebo.

Betalains may also help lower LDL (bad) cholesterol, a key risk factor for heart disease.

A review of research on beetroot and cardio-metabolic diseases found that beetroot juice may improve lipid profiles, including total cholesterol, triglycerides, HDL, and LDL levels.

Additionally, this vibrant juice provides vitamin C and potassium, two nutrients that further support heart health and help lower the risk of heart disease.

3. May Enhance Athletic Performance and Stamina

If you’re looking for a natural pre-workout drink, beetroot juice is an excellent choice.

Beetroot juice boosts nitric oxide levels, which helps improve blood flow, oxygen delivery, energy production in cells, and muscle strength.  Many athletes consume beetroot juice before workouts to improve energy levels and reduce fatigue.

A review of 23 studies on athletes suggests that regular beetroot juice consumption enhances efficiency, extends performance, and improves oxygen use. However, results vary, and combining it with supplements like caffeine may reduce its benefits, especially in low-oxygen conditions.

Beetroot juice may also enhance athletic performance by supporting gut health.

Whether you are an athlete, fitness enthusiast, or someone who enjoys staying active, adding beetroot juice to your routine can help you push further and perform better.

4. May Boost Brain Health and Cognitive Function

As we age, blood circulation to the brain declines, which can affect memory, concentration, and cognitive abilities. The nitrates in beetroot juice can help by improving blood flow and supporting cognitive function.

Studies show that beetroot juice enhances working memory in both older adults and adolescents by increasing blood flow and oxygen levels in the brain.

Additionally, nitrate-rich diets like beetroot juice supports neuronal metabolism, reduces inflammation, and enhances overall brain function, potentially delaying age-related cognitive decline and reducing the risk of dementia.

However, findings are mixed, and more research is needed to confirm the long-term cognitive benefits.

5. May Promote Gut Health

Beetroot juice may benefit gut health by influencing nitrate metabolism, which involves both oral and gut bacteria.

These bacteria help convert nitrates into nitrite and nitric oxide, which play a role in maintaining gut integrity, regulating blood flow, and reducing inflammation.

Studies suggest that dietary nitrates may protect against gastrointestinal diseases by supporting gut microbiota balance and aiding recovery after antibiotic treatments. Additionally, nitrate metabolism may help preserve the intestinal lining and prevent bacterial overgrowth.

While these findings highlight potential gut health benefits, more research is needed to fully understand the long-term effects of beetroot juice on the microbiome​.

Additionally, though juicing removes most of the fiber, beetroot juice still provides about 2.7 grams per cup, contributing to digestive health by supporting bowel regularity and gut-friendly bacteria.

6. May Have Liver-Protecting Properties 

Beetroot juice may benefit liver health by aiding detoxification, reducing inflammation, and protecting against oxidative stress. It contains betalains and antioxidants, which help the liver neutralize toxins and support cellular repair.

Additionally, beetroot juice has been studied for its potential to reduce fat accumulation in the liver, which may help prevent conditions like non-alcoholic fatty liver disease (NAFLD).

For instance, a 12-week study with 180 adults tested the effects of beetroot juice and a Mediterranean diet on liver health. Results showed that beetroot juice alone and with the diet reduced liver fat, improved cholesterol, and lowered ALP and ALT levels, suggesting it may help manage NAFLD.

Higher alkaline phosphatase (ALP) and alanine transaminase (ALT) levels indicate liver damage.

Regular consumption may support overall liver health and function.

7. May Help in Weight Management

Beetroot juice may aid in weight management due to its low calorie content and metabolism-boosting nitrates.

A small study tested how caloric restriction (CR) with beetroot juice (BRJ) affects metabolism, blood flow, and brain function in overweight and older adults. While both groups had similar weight and blood pressure changes, CR + BRJ improved blood vessel function, cognitive performance, and reduced oxidative stress more than CR alone.

More research with larger, well-designed studies is needed to confirm these promising early results.

8. May Help Reduce Cancer Risk

Beetroot juice contains betalains and other antioxidants, which help combat oxidative stress and inflammation, both linked to cancer development.

Cellular studies show that betanins and beetroot juice have anti-cancer effects against colorectal and breast cancer by inhibiting cancer cell growth and inducing cell death.

While promising, more research, particularly in animals and humans, is necessary.

Furthermore, it may offer chemoprotective benefits, potentially helping to reduce chemotherapy-related side effects like fatigue. However, more research is needed.

9. A Good Source of Folate

Folate is an essential B vitamin that plays a key role in cell division, production of DNA and other genetic material.

Folate is particularly essential for pregnant women as it supports fetal development and helps prevent neural tube defects, premature birth, and other birth defects.

While beetroot juice provides a good amount of folate for pregnant women—about 11% of the daily value per cup—it should be part of a varied diet rich in other folate sources to meet daily nutritional needs.

How to Include Beetroot Juice in Your Diet

If you’re new to beetroot juice, start with small amounts to see how your body reacts. Here are some easy ways to enjoy it:

• Drink it fresh: Pure beetroot juice is highly nutritious but can have a strong earthy taste.
• Mix with other juices: Blend with carrot, apple, orange, or lemon juice for a delicious, nutrient-packed drink.
• Have it before workouts: For a stamina boost, drink beetroot juice 30-60 minutes before exercise.
• Use it in smoothies: Combine it with yogurt, bananas, or berries for a refreshing and creamy smoothie.

Are There Any Side Effects?

While beetroot juice is generally safe, excessive consumption may cause:

• Beeturia: A harmless condition where urine or stool turns pink/red.
• Low blood pressure: Since it naturally lowers blood pressure, people with low BP should drink it in moderation.
• Kidney Stones: If you’re prone to kidney stones, it’s best to limit or avoid beetroot juice, as it’s high in oxalates—compounds that may contribute to stone formation.

Final Thoughts

Beetroot juice is a powerhouse of nutrition, offering benefits like improved heart health, brain function, stamina, and gut health. Its nitrates enhance blood flow and energy, making it a great daily wellness boost.

While highly beneficial, moderation is key, especially for those with kidney stones or low blood pressure.

Enjoy it fresh, in smoothies, or as a pre-workout drink to maximize its health benefits while maintaining a balanced diet.

 

 

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