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- 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.
3. 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.
4. Reduces Inflammation & Oxidative Stress
- How: Betalains, the pigments that give beets their red color, act as antioxidants.
- Evidence: Betalains may lower chronic inflammation markers linked to arthritis, heart disease, and some cancers.
- ✅ Tip: Raw, roasted, or juiced beets retain the most betalains—overcooking can reduce them.
- How: One cup of beets contains 3.4 g of fiber, which feeds beneficial gut bacteria.
- Evidence: A healthy microbiome supports immunity, metabolism, and even mood.
- ✅ Bonus: Fiber also helps regulate blood sugar and promotes fullness.
6. Supports Natural Detoxification
- How: Betalains help liver enzymes process and remove toxins.
- Evidence: Animal studies show improved liver function; human research is still limited.
- ✅ Reality check: Beets support your body naturally—no fancy “cleanse” needed.
7. Provides Key Nutrients
- Folate (B9): 37% of daily value
- Manganese: 22%
- Potassium: 11%
- Iron: 6%
What Beets Can’t Do
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