How long does it take to see the benefits of beet juice?

Dosage: One of the great things about beet juice is that you can feel the effects in as little as three hours. For the best results, drink one to two cups. And if you're looking for sustained reduction in blood pressure, drink at least that much on a daily basis.

healthline.com - Beet Juice: 11 Health Benefits From Blood Pressure to Cholesterol

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Overview The beet is a bulbous, sweet root vegetable that most people either love or hate. It’s not new on the block, but it’s risen to superfood status over the last decade or so. Research shows drinking beet juice, also known as beetroot juice, may benefit your health. Here’s how. 1. Helps lower blood pressure Beet juice may help lower your blood pressure. Researchers found that people who drank 250 milliliters (or about 8.4 ounces) of beet juice daily lowered both systolic and diastolic blood pressure. Nitrates, compounds in beet juice that convert into nitric oxide in the blood and help widen and relax blood vessels, are thought to be the cause. 2. Improves exercise stamina According to a small 2012 study , drinking beet juice increases plasma nitrate levels and boosts physical performance. During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output. 3. May improve muscle power in people with heart failure Results of a 2015 study suggest further benefits of the nitrates in beet juice. The study showed that people with heart failure experienced a 13 percent increase in muscle power 2 hours after drinking beet juice. 4. May slow the progression of dementia According to a 2011 study , nitrates may help increase blood flow to the brain in older people and help slow cognitive decline. After participants consumed a high-nitrate diet that included beet juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior. More studies are needed, but the potential of a high-nitrate diet to help prevent or slow dementia is promising. 5. Helps you maintain a healthy weight Straight beet juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie. It’ll give you a nutrient and energy boost as you start your day.

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6. May prevent cancer Beets get their rich color from betalains, which are water-soluble antioxidants. According to a 2016 study , betalains have chemo-preventive abilities against some cancer cell lines. Betalains are thought to be free radical scavengers that help find and destroy unstable cells in the body. 7. Good source of potassium Beets are a good source of potassium, a mineral and electrolyte that helps nerves and muscles function properly. Drinking beet juice in moderation can help keep your potassium levels optimal. If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life threatening abnormal heart rhythms. 9. Good source of folate Folate is a B vitamin that helps prevent neural tube defects, such as spinal bifida and anencephaly. It may also decrease your risk for having a premature baby. Beet juice is a good source of folate. If you’re of childbearing age, adding folate to your diet can help you get the daily recommended amount of 600 micrograms . Precautions Your urine and stools may turn red or pinkish after eating beets. This condition, known as beeturia, is harmless. However, it may be startling if you don’t expect it. If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low. Monitor your blood pressure carefully. If you’re prone to calcium oxalate kidney stones, don’t drink beet juice. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.

healthline.com - Beet Juice: 11 Health Benefits From Blood Pressure to Cholesterol

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