{"id":978,"date":"2022-10-09T20:45:22","date_gmt":"2022-10-09T20:45:22","guid":{"rendered":"https:\/\/nutritionistmeetschef.com\/?p=978"},"modified":"2022-10-09T20:47:58","modified_gmt":"2022-10-09T20:47:58","slug":"beetroot-juice-benefits","status":"publish","type":"post","link":"https:\/\/nutritionistmeetschef.com\/beetroot-juice-benefits\/","title":{"rendered":"Beetroot Juice Benefits + Recipe"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\">Beetroots have been used to treat different ailments for centuries. The romans used the roots for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23751216\">medicinal purposes<\/a> such as treating indigestion.<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">In recent years there have been a lot of research done on beetroot juice and its possible blood pressure lowering effects, performance enhancing capabilities and brain boosting abilities!<\/h4>\n\n\n\n<p>One food that\u2019s been studies a lot in recent years is beetroot, or to be more precise, beetroot. It\u2019s been shown to lower blood pressure, improve athletic performance and also have a positive effect on cognitive health.<\/p>\n\n\n\n<p>The beneficial effects of beetroots are believed to be due to their high concentration of nitrates.<\/p>\n\n\n\n<p>When consuming food containing nitrates such as beetroots, the nitrates are transformed to nitrites and finally into nitric oxide. Nitric oxide is the compound that\u2019s been prescribed the powerful beneficial effects on the body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beetroot Juice Benefits<\/h2>\n\n\n\n<ul><li><strong>Beetroot Juice and Blood Pressure<\/strong> \u2013 Consuming nitrate rich food such as beetroot juice and leafy greens can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23596162\">lower blood pressure<\/a>! It\u2019s believed that the dietary nitrates found in beetroots can widen the blood vessels and thus reduce blood pressure. Other good sources of nitrates are leafy greens (e.g. kale, rocket and spinach). These are good to include in your diet anyways as they\u2019re packed with nutrients!<\/li><li><strong>Athletic Performance<\/strong> \u2013 Supplementing with beetroot juice is popular among endurance athletes as it may improve performance. It\u2019s believed that beetroot juice improves the blood flow in the body, makes oxygen utilisation more efficient and may improve power output. although it\u2019s not established if beetroot juice actually <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5295087\/\">improves athletic performance<\/a>, as there are conflicting results from various studies. There may also be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23640589\">individual differences<\/a> in the response to supplementing with beetroot juice and nitrates.<\/li><li><strong>Boost cognitive function<\/strong> \u2013 Consuming foods rich in nitrates such as beetroot juice and leafy greens (kale, rocket, spinach) may improve cognitive function! A shot of beetroot juice in combination with exercise was shown to improve brain function<a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article-abstract\/72\/9\/1284\/2452303\"> among elderly!<\/a> Another study showed that beetroot juice, in combination with exercise, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26037632\">improved cognitive function<\/a>.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">The link between oral bacteria and the metabolism of nitrates<\/h3>\n\n\n\n<p>Did you know that bacterias in your mouth plays a big role in the metabolism of nitrate in your body?<\/p>\n\n\n\n<p>What happens is that when consuming nitrate rich foods such as <a href=\"http:\/\/web.archive.org\/web\/20200814071846\/http:\/\/hyper.ahajournals.org\/content\/65\/2\/320?sid=d035f044-cb63-40b3-b3ae-6a2b2a9fc018\">beetroot juice<\/a>, nitrates are absorbed in the small intestine and then transported to blood plasma. Once the nitrates are in the blood plasma, the salivary glands will absorb the nitrates and release them into the mouth. Bacterias in the mouth will reduce the nitrate into nitrite, which is released into the saliva. When the saliva is swallowed, the acidic environment in the stomach will reduce some of the nitrite to nitric oxide. And when nitric oxide is absorbed into the blood vessels it will cause them to relax.<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18793740\">study showed<\/a> that by using antibacterial mouthwash can eradicate the bacterias needed for the conversion of nitrates and thus hinder the effects of nitrate.<\/p>\n\n\n\n<p>Another<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2839282\/\"> study<\/a> showed that spitting during and 3 h after drinking 500 ml beetroot juice can reduce the amounts of nitrite in plasma and also didn\u2019t lower blood pressure compared to those that drank the juice without spitting, which supports the link between oral bacteria and the metabolism of nitrate in the body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">More Beetroot Juice Benefits<\/h2>\n\n\n\n<p>There is more beetroot juice benefits than just its nitrate content!<\/p>\n\n\n\n<ul><li><strong>Great source of folate \u2013<\/strong> Folate is a B-vitamin that\u2019s essential for the production of red blood cells. Folate is also a crucial for the production of new cells in the body and the synthesis of DNA. Women who plan to become pregnant are recommended to supplement with folate as to minimise the risk of neural tube defects.<\/li><li><strong>Anti-inflammatory \u2013<\/strong> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425174\/\">Betalain<\/a>, the pigment found in beetroots, have shown to have anti-inflammatory capabilites and may help to protect the liver against inflammation<\/li><li><strong>Anti-oxidative properties \u2013<\/strong> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425174\/\">Studies<\/a> have shown that the pigment betalain has strong antioxidant properties and can protect your cells against oxidative damage and prevent the development of disease.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Beetroot Juice Benefits- The verdict<\/h3>\n\n\n\n<p>Beetroot does seem to have promising health effects, with its blood lowering ability being the most established one. As for improving performance, there seem to be individual differences with some studies showing an effect from beetroot juice and others that don\u2019t. Beetroot juice may also improve cognitive function.<\/p>\n\n\n\n<p>The research is really interesting and looks promising, however, more research is needed before beetroot juice benefits can be fully established!<\/p>\n\n\n\n<p>Like most vegetables, beetroots have both anti-oxidative and anti-inflammatory capabilities and also provide a good dose of vitamins, minerals and phytonutrients.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beetroot Juice Recipe \u2013 How to<\/h2>\n\n\n\n<p>Making a beetroot juice is easy. First, you need to have a juicer and these days you can pick up a decent one for a good price. If your beetroots have little dirt on them, you may get away with just giving them a good scrub before juicing them otherwise you may have to peel them. Leaving the skin on will make the juice taste more earthy, so peel them for a less prominent earthy flavour.<\/p>\n\n\n\n<p>If you find the beetroot too earthy, you can add a piece of fruit such as apple, lemon or orange to your juice. Here at NmC we like to add apple, lemon and ginger to our beetroot juice!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">If you love beetroots, make sure you check out these recipes<\/h3>\n\n\n\n<ul><li><a href=\"https:\/\/nutritionistmeetschef.com\/beet-and-quinoa-burger\/\">Beetroot Burger<\/a> \u2013 A moreish veggie burger packed with flavour!<\/li><li><a href=\"https:\/\/nutritionistmeetschef.com\/beetroot-pumpkin-seed-pesto\/\">Beet Pesto<\/a> \u2013 Make this beetroot pesto next time you\u2019re making a pesto! It\u2019s a winner!<\/li><li><a href=\"https:\/\/nutritionistmeetschef.com\/beetroot-and-lentil-salad\/\">Beetroot and Lentil Salad with Basil Avocado Dressing<\/a> \u2013 A hearty, fresh and satisfying plant-based salad!<\/li><li><a href=\"https:\/\/nutritionistmeetschef.com\/beetroot-soup-with-garlic-chickpeas\/\">Beetroot Soup<\/a> \u2013 A earthy beetroot soup with garlicky chickpea croutons!<\/li><\/ul>\n\n\n\n<p>If you have any questions regarding beetroot juice benefits, leave a comment and I\u2019ll get back to you as soon as possible!<\/p>\n\n\n<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-822\" class=\"wprm-recipe-container\" data-recipe-id=\"822\" data-servings=\"2\"><div class=\"wprm-recipe wprm-recipe-template-compact\"><div class=\"wprm-container-float-right\">\n\t<div class=\"wprm-recipe-image wprm-block-image-normal\"><img loading=\"lazy\" decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"150\" height=\"150\" src=\"https:\/\/nutritionistmeetschef.com\/wp-content\/uploads\/2022\/10\/beetroot-juice-benefits-150x150.jpeg\" class=\"attachment-150x150 size-150x150\" alt=\"\" srcset=\"https:\/\/nutritionistmeetschef.com\/wp-content\/uploads\/2022\/10\/beetroot-juice-benefits-150x150.jpeg 150w, https:\/\/nutritionistmeetschef.com\/wp-content\/uploads\/2022\/10\/beetroot-juice-benefits-300x300.jpeg 300w, https:\/\/nutritionistmeetschef.com\/wp-content\/uploads\/2022\/10\/beetroot-juice-benefits.jpeg 320w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t<div class=\"wprm-spacer\" style=\"height: 5px\"><\/div>\n\t<a href=\"https:\/\/nutritionistmeetschef.com\/wprm_print\/822\" style=\"color: #444444;background-color: #ffffff;border-color: #777777;border-radius: 0px;padding: 5px 5px;\" class=\"wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-normal wprm-recipe-print-wide-button wprm-recipe-link-wide-button wprm-color-accent\" data-recipe-id=\"822\" data-template=\"\" target=\"_blank\" rel=\"nofollow\"><span class=\"wprm-recipe-icon wprm-recipe-print-icon\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" width=\"16px\" height=\"16px\" viewBox=\"0 0 24 24\"><g ><path fill=\"#444444\" d=\"M19,5.09V1c0-0.552-0.448-1-1-1H6C5.448,0,5,0.448,5,1v4.09C2.167,5.569,0,8.033,0,11v7c0,0.552,0.448,1,1,1h4v4c0,0.552,0.448,1,1,1h12c0.552,0,1-0.448,1-1v-4h4c0.552,0,1-0.448,1-1v-7C24,8.033,21.833,5.569,19,5.09z M7,2h10v3H7V2z M17,22H7v-9h10V22z M18,10c-0.552,0-1-0.448-1-1c0-0.552,0.448-1,1-1s1,0.448,1,1C19,9.552,18.552,10,18,10z\"\/><\/g><\/svg><\/span> Print Recipe<\/a>\n\t\n\t\n<\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-bold\">Beetroot Juice Recipe<\/h2>\n<div class=\"wprm-spacer\" style=\"height: 5px\"><\/div>\n<div class=\"wprm-recipe-summary wprm-block-text-normal\"><span style=\"display: block;\">A fresh beetroot juice recipe loaded packed with vitamin C, folate and magnesium!\u00a0<\/span><\/div>\n<div class=\"wprm-spacer\"><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-top-bottom wprm-recipe-table-borders-inside\" style=\"border-width: 1px;border-style: solid;border-color: #777777;\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container\" style=\"border-width: 1px;border-style: solid;border-color: #777777;\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-prep-time-label\">Prep Time<\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes\">5<span class=\"sr-only screen-reader-text wprm-screen-reader-text\"> minutes<\/span><\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes\" aria-hidden=\"true\">mins<\/span><\/span><\/div><\/div>\n<div class=\"wprm-spacer\" style=\"height: 5px\"><\/div>\n<div class=\"wprm-recipe-meta-container wprm-recipe-tags-container wprm-recipe-details-container wprm-recipe-details-container-inline wprm-block-text-normal\" style=\"\"><div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-course-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-tag-label wprm-recipe-course-label\">Course: <\/span><span class=\"wprm-recipe-course wprm-block-text-normal\">Drinks<\/span><\/div><div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-tag-container wprm-recipe-cuisine-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-tag-label wprm-recipe-cuisine-label\">Cuisine: <\/span><span class=\"wprm-recipe-cuisine wprm-block-text-normal\">Vegan<\/span><\/div><\/div>\n<div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-servings-container\" style=\"\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-servings-label\">Servings: <\/span><span class=\"wprm-recipe-servings wprm-recipe-details wprm-block-text-normal\">2<\/span><\/div>\n\n\n\n\n<div class=\"wprm-recipe-ingredients-container wprm-recipe-822-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before\" data-recipe=\"822\" data-servings=\"2\"><h3 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Ingredients<\/h3><div class=\"wprm-recipe-ingredient-group\"><ul class=\"wprm-recipe-ingredients\"><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"0\"><span class=\"wprm-recipe-ingredient-amount\">3<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">beetroots<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"1\"><span class=\"wprm-recipe-ingredient-amount\">1<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">apple<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"2\"><span class=\"wprm-recipe-ingredient-amount\">0.5<\/span>&#32;<span class=\"wprm-recipe-ingredient-name\">lemon (optional)<\/span><\/li><li class=\"wprm-recipe-ingredient\" style=\"list-style-type: disc;\" data-uid=\"3\"><span class=\"wprm-recipe-ingredient-name\">knob of ginger (optional)<\/span><\/li><\/ul><\/div><\/div>\n<div class=\"wprm-recipe-instructions-container wprm-recipe-822-instructions-container wprm-block-text-normal\" data-recipe=\"822\"><h3 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\" style=\"\">Instructions<\/h3><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-822-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Peel the beetroot if you wish.\u00a0<\/span><\/div><\/li><li id=\"wprm-recipe-822-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Place all ingredients in a juicer\u00a0<\/span><\/div><\/li><li id=\"wprm-recipe-822-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\"><div class=\"wprm-recipe-instruction-text\" style=\"margin-bottom: 5px;\"><span style=\"display: block;\">Enjoy!<\/span><\/div><\/li><\/ul><\/div><\/div>\n\n\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Beetroots have been used to treat different ailments for centuries. The romans used the roots for medicinal purposes such as treating indigestion. In recent years there have been a lot of research done on beetroot juice and its possible blood pressure lowering effects, performance enhancing capabilities and brain boosting abilities! One food that\u2019s been studies&#8230;<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/nutritionistmeetschef.com\/beetroot-juice-benefits\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[33],"tags":[],"_links":{"self":[{"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/posts\/978"}],"collection":[{"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/comments?post=978"}],"version-history":[{"count":1,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/posts\/978\/revisions"}],"predecessor-version":[{"id":979,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/posts\/978\/revisions\/979"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/media\/975"}],"wp:attachment":[{"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/media?parent=978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/categories?post=978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionistmeetschef.com\/wp-json\/wp\/v2\/tags?post=978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}