6 Major Health Benefits of Beetroot Juice

Let’s just get this out there: A tall glass of beetroot juice doesn’t inspire the same intense craving that a caramel macchiato does. Understood.

Nonetheless, beetroot juice is loaded with antioxidants and is one of the healthiest superfoods you can get your hands on. If the earthy taste leaves you cold, bear in mind that the flavor of beetroot is easily assimilated with other fruit juice flavors, apple being its most popular companion fruit. Beyond supplying the body with a startling array of nutrients, beetroot juice also has tangible positive effects on your cardiovascular health, blood pressure, and brain health.

We asked registered dietitians to give us the scoop on everything to know about beetroot juice.

1. Beetroot juice reduces inflammation.

If you’re looking to add more anti-inflammatory foods to your diet, beetroot juice is a good one to start with. Beets contain a type of polyphenol called betalains, which “have potent antioxidant properties,” says Avery Zenker, a registered dietitian with MyHealthTeam. (Betalains also give beets their bright color.)

Research suggests that betalains can help reduce inflammation, Zenker explains, as well as “lower cholesterol and triglycerides, decrease blood pressure, reduce arterial stenosis, and help combat atherosclerosis.”

2. It’s a natural multivitamin

The vitamin and mineral content of beetroot juice is impressive in general. In terms of vitamin content, it contains high levels of vitamin C, folic acid, beta carotene (vitamin A) and vitamins B1, B2 and B3. Mineral wise, beetroot juice boasts a long list of valuable nutrients: potassium, phosphorus, manganese, zinc, copper, selenium and iron. Additionally, beetroot juice contains protein in the form of a complete set of amino acids.

3. Beetroot juice helps lower blood pressure.

Thanks to their nitrate and potassium content, beetroot juice is also great for regulating your blood pressure. Nitrates, Zenker explains “help increase nitric oxide bioavailability. Nitric oxide is a potent vasodilator and helps support blood vessel health, which contributes to healthier blood pressure.” Potassium, meanwhile, helps to combat the blood pressure-increasing effects of dietary sodium.

4. Beetroot juice supports healthy levels of cholesterol.

If you’re conscious of keeping your cholesterol down, add a bottle of beetroot juice into your day. The polyphenols in beetroot juice (including betalain, as mentioned above, and flavonoids) “act as antioxidants to potentially protect against oxidation of LDL cholesterol, helping reduce risk of plaque buildup in the arteries,” Zenker says.

5. Beetroot juice enhances athletic performance.

Want to run or bike longer? Beetroot juice is known to help improve sports performance thanks to the nitrate content, which open up your blood vessels and allow improved oxygen delivery to the brain and muscles, Zenker says. “Beet juice is particularly helpful in endurance activities, and may help improve stamina and delay fatigue,” she explains.

6. Beetroot juice may help support brain health.

“Beet juice may promote cognitive function, focus, and mental clarity,” Zenker says, thanks to those vasodilating nitrates and antioxidants like betalains. This works “by increasing blood flow to the frontal lobe, the area responsible for higher-level thinking and working memory,” explains Nicolle Cucco, a registered dietitian at Muscle Booster. “It can help you stay sharp and focused throughout the day.”

“Beet juice also contains brain-supporting vitamins and minerals like potassium, folate, iron, magnesium, manganese, and vitamin C,” Zenker adds.

Best ways to get beetroot juice

Aside from growing your own beets, the cheapest way to get fresh, organic beetroot juice is to juice them yourself. Organic beets can be picked up at your local farmers market (when in season), or in the organic produce section of a supermarket.

If you don’t have a juicer, pre-packaged beetroot juice is also available from brands like Pressed Juicery.