Beets are a top performer for regulating blood pressure & boosting exercise performance.
They’re a great source of beneficial compounds not found in other produce. Namely? Dietary nitrates.
Molly Knudsen M.S., RDN and editor at Mindbodygreen breaks it down here:
“What are dietary nitrates?
Dietary nitrates are naturally occurring compounds found in some vegetables. When consumed, the body converts these nitrates into nitric oxide, as a vasodilator. Nitric oxide helps relax and widen blood vessels.
The body does produce nitric oxide on its own, but consuming foods rich in dietary nitrates helps to increase the body’s concentration, therefore increasing its overall effect.
Please note: These dietary nitrates should not be confused with the nitrates we often talk about in processed foods. Those nitrates are synthetic and added during processing. They become dangerous when ingested (especially after cooking at high temps) and are converted into a potentially carcinogenic compound in the body.
How does it impact blood pressure?
Vasodilator properties are especially intriguing for those with hypertension. High blood pressure is characterized by restricted blood flow—so widening blood vessels equals less pressure.
Numerous studies show that drinking beet juice in particular is beneficial in lowering high blood pressure when taken consistently.
What about exercise performance?
Improved blood flow is also a huge bonus for athletes and fitness enthusiasts, as it improves the circulation of oxygen and nutrients to cells while clearing metabolic waste. And studies show beets can improve endurance performance, muscle power, and strength.
How much do you need to reap the benefits?
- Beet juice: Beet juice is widely available and it also has the most research behind it when it comes to blood pressure and performance. Studies suggest that drinking ½ -1 cup of beet juice daily is an effective dose.
- Fresh beets: Not as many studies have looked at fresh beet consumption and blood pressure, but one study shows that eating around ¾ cup of beets daily for 8 weeks is beneficial.”
