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You’ve probably heard the buzz: “Beets are a superfood!” While that label gets tossed around a lot, beets really do deserve the hype. Packed with antioxidants, nitrates, fiber, and folate, they offer real benefits for your heart, brain, and even exercise performance.
The Beet Upgrade: What Really Happens When You Eat Beets
Let’s cut through the marketing and look at what science actually says about beets—and what’s just hype.
7 Evidence-Based Benefits of Beets
- 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).
- 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.
- 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.
- Reduces Inflammation & Oxidative Stress
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