1. Can Help Lower Blood Pressure
- How: Beets are high in nitrates, which your body converts into nitric oxide to relax blood vessels.
- Evidence: A 2013 study found that 250 ml (8 oz) of beet juice lowered systolic blood pressure by 4–10 mmHg within 3–6 hours.
- ✅ Best for: People with high or slightly elevated blood pressure (as a complement to, not a replacement for, medication).
2. May Boost Athletic Performance
- How: Nitric oxide improves muscle oxygen efficiency.
- Evidence: Cyclists who drank beet juice before a time trial rode 2.8% faster and used less oxygen. Similar results are seen in runners, swimmers, and older adults.
- ✅ Tip: Consume beets 2–3 hours before exercise for best results.
3. Supports Brain Health
- How: Nitric oxide increases blood flow to the frontal lobe, improving memory and decision-making.
- Evidence: Older adults drinking beet juice showed brain activity patterns closer to younger adults during cognitive tests.
4. Reduces Inflammation & Oxidative Stress
- How: Betalains, the pigments that give beets their red color, act as antioxidants.
- Evidence: Betalains may lower chronic inflammation markers linked to arthritis, heart disease, and some cancers.
- ✅ Tip: Raw, roasted, or juiced beets retain the most betalains—overcooking can reduce them.
5. Improves Digestion & Gut Health
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