Beet juice is a regular in my diet, so I can vouch for the unique benefits and taste of this super nutritious and delicious health drink, packed with vitamins, minerals, and antioxidants. Drinking beet juice is a great way to support overall health and well-being, plus it’s way cheaper than taking vitamins and supplements.
It helps with detox, heart health by lowering blood pressure, glucose control, has strong anti-inflammatory properties, supports cancer prevention, plus it improves athletic performance by increasing endurance and reducing fatigue.
There are many reasons to consider adding beet juice to your diet, so please read below, where I share all its excellent health benefits, plus a special recipe that will transform its potential into a detox and weight loss power drink.
Vitamins and Minerals
Beet juice is rich in Vitamin C, which is an antioxidant that helps to protect the body against damage from free radicals. It is a good source of folate, which is vital for cell growth and development. It also has iron, which is essential for the formation of red blood cells.
Beet juice contains compounds such as antioxidants and electrolytes that may support cardiovascular and brain health, among other benefits. It is also a good source of calcium, magnesium and potassium, essential for maintaining healthy bones and teeth, optimum blood pressure levels, and muscle tonus.
Beet juice is relatively low in calories, making it an excellent choice if you watch your weight.
One cup of raw beets has 58 calories and 13 grams of carbohydrates. A cup of beet juice is usually around 100 calories and 25 grams of carbohydrates. It also contains a small amount of protein and fat.
Beet juice is also a good fiber source, essential for maintaining digestive health. It contains soluble and insoluble fiber, which helps regulate bowel movements and prevent constipation.
While raw beets are a healthy addition to any diet, they can be challenging to digest and may not be as palatable as beet juice. Beet juice is easier to consume and provides a concentrated source of nutrients that are easily absorbed by the body.
Health Benefits of Beet Juice
If I still need to convince you, here are a few reasons to consider adding beet juice to your diet:
Beet juice is rich in nitrates, which can help improve blood flow and lower blood pressure. According to a meta-analysis published in 2022, nitrates derived from beetroot juice lowered systolic blood pressure in adults with hypertension. The nitric oxide produced from nitrates can also help improve endothelial function, which is crucial for cardiovascular health.
Beets carry a unique combination of phytonutrients called betalains, giving us potent antioxidant and anti-inflammatory protection. Betalains are also involved in Phase II of the natural detoxification of your body, the metabolic step related to activating glutathione-S-transferase enzymes, which carry the water-soluble metabolized toxins throughout the system and excrete them in the urine. These phytonutrients give the red-violet or yellow color of beet roots.
The same betalains can help reduce inflammation throughout the body, which is essential for overall health. Chronic inflammation has been linked to a variety of health issues, including heart disease, cancer, and autoimmune disorders.
Beet juice may have cancer-fighting properties. The betalains in beet juice can help reduce oxidative stress, which has been linked to the development of cancer. Additionally, beet juice contains other compounds that have anti-cancer properties, including folate and betaine.
Exercise and Stamina
Drinking beet juice can also help improve athletic performance. Nitrates can help increase endurance and stamina, allowing you to exercise for longer periods of time. This is because nitrates help enhance the efficiency of mitochondria, which are responsible for producing energy in cells. Additionally, beet juice can help improve recovery time after exercise, which makes it an excellent all-around drink for athletes.
Glucose levels control
Beet juice may help manage blood sugar levels in individuals with type 2 diabetes. A study published in the Journal of Clinical Endocrinology & Metabolism found that consuming beetroot juice improved insulin sensitivity and reduced postprandial glucose levels in individuals with type 2 diabetes. This is likely due to the high nitrate content in beet juice, which has been shown to improve glucose uptake in muscle cells.
Potential Risks and Side Effects
As with any food or drink, there are potential risks and side effects associated with consuming beet juice.
One of the main concerns with consuming beet juice is the presence of oxalates, which can contribute to the formation of kidney stones in some people. Patients with kidney problems or those at high risk of developing kidney stones may be better off avoiding beetroot juice, although recent findings show insufficient evidence to support this claim. As always, it is best to consult with a healthcare professional if you have any concerns.
Another potential side effect of consuming beet juice is beeturia, a condition where urine turns pink or red after consuming beets. This is not harmful but simply a result of the betalain pigments in beets.
Some people may experience adverse effects from consuming beet juice, such as stomach upset or diarrhea. However, these effects are generally mild and uncommon.
Overall, beet juice is considered safe for most people to consume in moderation. But if you experience any adverse effects after drinking beet juice, it may be best to avoid it in the future.
How to Make Beet Juice at Home
There are two simple ways to make beet juice at home. Before anything else, I must warn you that beet juice can badly stain clothing and surfaces, so be sure to handle it carefully and clean up any spills right away!
Using a Juicer
Using a juicer is the easiest way to make beet juice. Begin by washing and peeling the beets, then chop them into smaller pieces. Feed the beet pieces through the juicer, collecting the juice in a glass or pitcher. Discard the pulp or save it for use in other recipes.
Using a Blender
If you don’t have a juicer, you can still make beet juice using a blender. Begin by washing and peeling the beets, then chop them into smaller pieces. Add the beet pieces to a blender with a small amount of water and blend until smooth. Strain the mixture through a fine mesh sieve or cheesecloth to remove any pulp.
How to Store and Preserve Beet Juice (yes, you can freeze it!)
As with any fresh juice, beet juice has a limited shelf life. If you want to enjoy the maximum nutritional benefits, consuming it immediately after juicing is best. The longer you wait, the more nutrients and natural sugars will break down, and the less potent the juice will become. Fresh beet juice can last up to 24 hours in the refrigerator before it begins to lose its nutritional value.
If you want to store your beet juice for longer than 24 hours, there are a few things you can do to preserve its freshness.
First, make sure to store the juice in an airtight container in the fridge. This will help prevent oxidation and keep the juice from spoiling too quickly. Glass containers are the best choice for storing beet juice, as they are non-reactive and won’t affect flavor or quality.
Another way to extend the shelf life is to freeze it. You can freeze beet juice in ice cube trays or small containers, then thaw as needed. Frozen beet juice can last up to six months in the freezer, but it is important to note that freezing can alter the texture and flavor of the juice. When thawing frozen beet juice, it is best to do so slowly in the refrigerator to prevent any separation or loss of flavor.
How to Incorporate Beet Juice Into Your Diet – My Recipe
You can drink beet juice on its own or mix it with other fruits and vegetables to create a tasty and nutritious blend. Some popular combinations include beet and apple, beet and carrot, and beet and ginger.
My recipe includes ginger and pink grapefruit for maximum detox benefits. Plus, fresh tea made from detox plants to make it even tastier.
Inspired by one of Heidi’s Near and Far recipes, I loved the idea of spicing up this beet detox juice with ginger, mainly because of the anti-inflammatory and cancer-inhibiting properties of its active substance called gingerol.
I then added grapefruit, which is also a favorite, given its high concentration of the antioxidant vitamin C, polyphenols, and lycopene, and also for its tart and tangy taste and delicate flavor.
When combined, beet juice, ginger, and pink grapefruit create a synergy that amplifies their benefits, favoring enhanced absorption and full-body wellness.
Sometimes, I add a bit of lime juice for a refreshing twist and maybe to prove that a detox drink doesn’t have to feel overwhelmingly heavy but more like a treat for your body’s cells and taste buds.
Frequently Asked Questions
Can I drink beet juice daily?
Studies have shown that moderate daily consumption of beet juice can improve cardiovascular health by reducing blood pressure and increasing blood flow. Additionally, beet juice may improve liver function by reducing oxidative stress and inflammation. But it’s important to consider individual health conditions and consult with a healthcare provider if you have any concerns.
How much juice can I drink for benefits like lowering blood pressure?
The recommended daily intake of beet juice for lowering blood pressure is approximately 8 ounces (240 mL) per day. Once again, it is important to consult with a healthcare professional before adding beet juice to your diet, as it may interact with certain medications and medical conditions.
What are the skin benefits of consuming beet juice?
Beet juice is rich in antioxidants, which help to prevent cell damage caused by free radicals. The high levels of vitamin C in beet juice also promote collagen production, which can improve skin elasticity and reduce the appearance of wrinkles. Additionally, the nitrates in beet juice can improve blood flow, which can help to deliver nutrients and oxygen to the skin.
Does it help with weight loss?
While beet juice isn’t a magic solution for weight loss, it can be a healthy addition to a balanced diet. Its low-calorie and high-nutrient content can support overall health, which is beneficial for weight management.
Juice from beet powder or fresh juice?
Beet juice powder is an easy-to-use alternative to fresh juice. It is shelf-stable and can be easily added to smoothies, juices, and other recipes. It is often more concentrated than fresh juice, meaning that it may contain higher levels of nitrates and other beneficial compounds. However, I always advocate for the consumption of fresh, homemade juice.
Beet Juice for Maximum Health Benefits
- 1 medium beet peeled and cut into quarters
- 1 pink grapefruit peeled and cut into slices
- 1 inch ginger knob peeled
- 1/2 pomegranate seeds only
- 2 cups brewed detox tea I usually use a mix of horsetail and elderflower, warm
- Variation: add 1 tbsp freshly squeezed lime or lemon juice or the juice from half of a blood orange
- Juice all the ingredients and mix the liquid with the detox tea. Drink immediately to get the maximum benefits from the fresh nutrients.