Red Beet Juice Power
September 23, 2011 Written by JP
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In the field of athletics, the term “performance enhancers” has taken on a negative connotation of late. The very mention of it frequently conjures up images of professional athletes “juicing up” on anabolic steroids or synthetic stimulants. Fortunately, in recent years, scientists have uncovered an all natural and much safer alternative that may just improve physical capacity and support cardiovascular health. According to several, peer-reviewed scientific studies, the solution may lie in the humble red beet (Beta vulgaris). Athletes who consume red beet juice, a rich source of naturally occurring antioxidants and nitrates, consistently find benefits in trial performance in a number of activities ranging from bicycling to knee-extensor exercises. The key to the greater stamina reported likely involves the ability of beet juice to improve circulation and increase peripheral tissue oxygenation. What’s more, beet root juice also supports cardiovascular health by reducing blood pressure, irregular blood clotting and, possibly, high triglycerides as well. If there is a down side to drinking red beet juice, it would be its high sugar content. The best way to derive the benefits of beet juice while limiting sugar intake is to supplement with beet root juice extracts or powders. For instance, one the most popular products on the market yields only 5 grams of sugar per concentrated tablespoon of beet juice powder. Finally, if you decide to try beet root juice and you find a distinct reddening when you use the bathroom, don’t worry. This is a well known reaction known as beeturia which affects approximately 14% of the population.
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Acute Dietary Nitrate Supplementation Improves Cycling Time … (link)
Study 2 - Dietary Nitrate Supplementation Enhances Exercise Performance … (link)
Study 3 - Dietary Nitrate Supplementation Reduces the O2 Cost of Walking … (link)
Study 4 - Acute and Chronic Effects of Dietary Nitrate Supplementation On … (link)
Study 5 - Dietary Nitrate Supplementation Enhances Muscle Contractile … (link)
Study 6 - All-Natural Nitrite and Nitrate Containing Dietary Supplement … (link)
Study 7 - Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet … (link)
Nitrate-Rich Beet Juice May Lower Blood Pressure
Source: Hypertension. 2010 Aug;56(2):274-81. (link)
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Tags: Circulation, Heart Health, High Blood Pressure
Posted in Exercise, Food and Drink, Nutritional Supplements
September 23rd, 2011 at 8:52 pm
Great article and some good research sources there my friend. Nice and simple for folks to understand. I use juicing therapeutically in my practice often and many people are amazed at how quickly their well being turns around from poor to great for them! Awesome stuff!
September 23rd, 2011 at 11:18 pm
Thank you for sharing your experience and success with us, Craig. In general, I recommend whole foods or even blended whole foods over juicing. But, the research supporting the benefits of red beet juice seem quite solid to me. Perhaps future inquiries will clarify whether similar or better results can be expected from the use of low-sugar versions of the actual juice (extracts, powders).
Be well!
JP
October 7th, 2011 at 11:04 am
In general,foods that are purple or cyanic will improve vascular endothelial call production of nitric oxide. These cells and other epithelial cells get damaged by fungal overgrowth and the subsequent process of inflammation. The cynanic color in produce is due to phenolics,anthocyanidins and other antifungals plant make to protect themselves. Cranberry and pomegranite will have the same effect. These not only lower blood pressure,by increasing vascular endothelial cell production of nitric oxide,erectile function is also improved. Indeed,erectile dysfunction is many times an early indicator of vascular disease that later manifest as coronary or carotid artery disease.
October 10th, 2011 at 1:04 pm
Good day, Roby.
I agree that richly pigmented fruits and vegetables tend to benefit endothelial function and health. However, it appears that red beets impart added support due to their naturally occurring nitrate content. I’m also a big fan of cranberries and pomegranate extracts. I certainly think they’re health promoting for the cardiovascular system and beyond. Excellent foods and supplements.
Be well!
JP
October 6th, 2012 at 2:46 pm
JP, what’s the difference between Nitrites in beets and nitrites in hot dogs. Why is one good for you and one bad for you. Thank you for any light you may be able to shed on this.
October 7th, 2012 at 1:32 pm
Hi Coffeecup,
Beets and various vegetables (green leafy veggies in particular) contain naturally occurring nitrates – which appear to enhance circulation, physical performance, etc. Isolated sodium nitrate is included in some processed foods to maintain product integrity.
Hot dogs contain a chemically-related, synthetic preservative called sodium nitrite – a suspected carcinogen.
Most refined foods with added nitrites (spelled with an ‘i’) *may* have harmful effects. On the other hand, vegetables that contain nitrates (spelled with an ‘a’) tend to possess a multitude of anti-cancer components (carotenoids, fiber, phytochemicals, etc.).
My advice: 1) Don’t worry about vegetables that are rich in nitrates. In fact, these may be worth seeking out under certain circumstances. 2) Avoid processed foods that contain sodium nitrate and nitrite.
Be well!
JP
October 7th, 2012 at 4:17 pm
Yes, I am into the vegetables, not the hot dogs. Thanks so much.