Photo: Anouk Doe

Can you take too much SuperBeets?

Side effects of eating too many beets at once include gas, gut discomfort, and red urine or stool. Taking too high a dose of a beet supplement can cause lowered blood pressure – watch out, if you already have low blood pressure.

resyncproducts.com - The Good & The Not-So-Good Truth About Beets: Benefits & Side Effects

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Why Are Beets Good For You

Beets are an immensely powerful bioactive. The first documented use of beets in Germany and Italy was for medicinal purposes in the middle ages1 You'll see from this list of benefits that beets still hold the title of a therapeutic plant today. Although many of the benefits are thanks to the heart-healthy nitrates they provide, the other components of beets also contribute to their health effects. Here are just a few of the benefits of beets supported by research:

•Makes cardio exercise easier by decreasing your "ventilatory threshold"2

•Support recovery thanks to improved oxygenation and nutrient delivery4

•Sharpen cognition due to better brain oxygenation5

•Improve energy because of more efficient mitochondria6

•Increase dietary fiber, which fosters a healthy microbiome and promotes metabolism

•Improve immune power, meaning fewer and shorter cold symptoms7

Beetroot is truly a superfood, but if you want the health benefits seen in research, you have to make sure you're getting the right amounts at the right time. Of course, that's most easily accomplished with a supplement, but again not all supplements are created equal! supplements are created equal!

How Beets Work

Like other nitrate-rich veggies, beets increase nitrate levels in our saliva, which gets converted into nitrates then into nitrites by oral bacteria. Once in your bloodstream and other tissues, those nitrites are converted to nitric oxide, the principal beneficial effect of consuming beets. Beets boost nitric oxide by providing nitrates. Unlike L-arginine or citrulline amino acids, the amount of nitric oxide you get from plant-based nitrates doesn't have a cap — one reason why plant-based nitrates outperform arginine in head-to-head studies8. Being a critically important molecule, having healthy nitric oxide levels is essential for the health of many of your bodily systems.

Beets for Brain Function

Oxygenation is critical for brain function, and that's one thing that higher levels of nitric oxide do for your brain. Brain scan studies show that when you supplement with nitrates, they appear to increase the blood flow to areas of your brain9 that control decision-making and executive function. When combined with exercise, the benefits may be even more significant; Howard University research shows that nitrates seem to increase blood flow in your entire brain.10

Beets to Support Immune Function

Your immune cells harness nitric oxide to deliver a targeted burst of damaging inflammation to fend off pathogens11. Your immune system's stopping power is due in part to nitric oxide. In fact, clinical research12 has even shown the positive effects of a nitrate supplement on immune function. For example, supplementing with beet juice was shown to reduce the severity of a typical cold by 26%. In addition, study subjects with baseline low nitric oxide due to asthma saw an even greater benefit!

Beets for Daily Energy

Nitric oxide's primary function is to open up blood vessels to allow for greater blood flow. That's a huge advantage in athletics — it essentially lets you do more with less oxygen.13 That extra blood flow could also help your daily energy levels as well. Additionally, the benefits of nitrates for your mitochondrial efficiency — your ability to turn calories into work — is another energy-enhancing benefit of beets. Having a better functioning immune system and better cognitive function certainly doesn't hurt your daily energy either!

Possible Side Effects Of Beets

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Is it OK to drink the juice from a jar of pickled beets?

Nutrients aren't compromised either—canned beets are a good source of vitamins, nutrients (potassium, folate), and antioxidants as well as fiber (via WebMD). Because the liquid that beets are packed in also contains juices directly from the beets, there are benefits of keeping the beet brine.

tastingtable.com - Why You Should Never Get Rid Of The Liquid From Canned Beets

Why You Should Never Get Rid Of The Liquid From Canned Beets

Deliciously sustainable, beet juice is seriously underrated. While not as popular as other canned vegetables like corn or green beans (via USA Today), canned beets are an honorable underdog, and so is their liquid. Plain or salted, you should never get rid of the liquid from canned beets because it is completely edible! Canned beets are an easy alternative to fresh beets but boast a longer shelf life and are convenient to eat without the hassle of peeling and cooking. Nutrients aren't compromised either—canned beets are a good source of vitamins, nutrients (potassium, folate), and antioxidants as well as fiber (via WebMD). Because the liquid that beets are packed in also contains juices directly from the beets, there are benefits of keeping the beet brine. The liquid also stores incredibly well. Leftover canned beet liquid can be kept for up to seven days in the refrigerator (via USDA), or you can even transfer the liquid into freezer trays and use them later to give your recipes some oomph!

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