Beetroot juice (BRJ) has become increasingly popular amongst athletes aiming to improve sport performances. BRJ contains high concentrations of nitrate, which can be converted into nitric oxide (NO) after consumption. For more information watch the video in hindi and do not forget to like share and subscribe the channel.
NO has various functions in the human body, including a vasodilatory effect, which reduces blood pressure and increases oxygen- and nutrient delivery to various organs. These effects indicate that BRJ may have relevant applications in prevention and treatment of cardiovascular disease. Furthermore, the consumption of BRJ also has an impact on oxygen delivery to skeletal muscles, muscle efficiency, tolerance and endurance and may thus have a positive impact on sports performances. Aside from the beneficial aspects of BRJ consumption, there may also be potential health risks. Drinking BRJ may easily increase nitrate intake above the acceptable daily intake. Hence it becomes important for us to talk about the benefits, side effects and safe dosage of Beet Root Juice
- GOOD NUTRITIONAL PROFILE
Beetroot juice contains a wide range of essential vitamins and minerals. Drinking this vegetable juice regularly can help prevent deficiencies in these nutrients. Beetroot juice also contains antioxidants. Antioxidants reduce oxidative stress, which research has linked to Trusted Source the development of cancer, inflammatory conditions, and heart disease. Beetroots are a rich source of essential vitamins and minerals, including folate, vitamin B6,calcium,iron,magnesium,manganese,phosphorus, copper and Zinc.
- IMPROVING BLOOD PRESSURE
A growing body of research suggests that beetroots can help lower a person’s blood pressure. Researchers believe that this is due to their nitrate content. Beets naturally contain large quantities of nitrates, which the body converts into nitric oxide. This compound dilates the blood vessels, which improves blood flow and lowers overall blood pressure
Another small-scale study Trusted Source showed that drinking 250 ml of beetroot juice every day for 4 weeks lowered blood pressure among people with hypertension. However, people who are already taking medication to lower their blood pressure may not notice the same benefit.
- REDUCING INFLAMMATION
Beetroot juice contains anti-inflammatory compounds called betalains. According to a 2015 review Trusted Source, betalains inhibit specific signaling pathways that play a role in inflammatory diseases.
- PREVENTING ANEMIA
Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.
The symptoms of iron deficiency anemia include:
-fatigue
-dizziness
-shortness of breath
-headaches
-rapid heartbeat
- PROTECTING THE LIVER
Beetroot juice contains antioxidants, vitamin A, vitamin B-6, and iron. These compounds help protect the liver from inflammation and oxidative stress while enhancing its ability to remove toxins from the body.
- BOOSTING ATHELIC PERFORMANCE
Certain compounds in beetroot juice, such as nitrates and betalains, may improve athletic performance. According to a 2017 systematic review Trusted Source, nitrates can boost a person’s athletic efficiency by increasing blood flow and oxygen to the muscles.
A 2018 study looked at the effects of betalain on 28 trained male cyclists. The cyclists received 100 mg of either beetroot concentrate or placebo every day for a week. Compared with the placebo group, the beetroot concentrate group had higher exercise efficiency and increased blood flow. Beets are healthy no matter how you prepare them. However, juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional value.
SIDE EFFECTS
1-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.
2-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.
3-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.
4-Pregnancy and breast-feeding: There isn’t enough reliable information to know if beet is safe to use as a medicine when pregnant or breast-feeding. Stay on the safe side and stick to food amounts.
DOSAGE
Currently, there are no official dosage recommendations for beetroot juice
For athletic performance: Beetroot juice 70-140 mL daily has been used, often taken a few hours before exercise. Baked beetroot 200 grams taken 75 minutes before exercise has also been used. Beetroot concentrate 50 mg twice daily for about 6 days has been used.
For muscle soreness caused by exercise beetroot juice (Love Beets Beetroot Juice) 125 or 250 mL per serving has been used for a total of 7-8 servings over approximately 2 days following exercise.
Drishti is an avid fitness enthusiast and helped innumerous number of people in reaching their fitness goals. She is here to make a difference to your health and fitness.
