Often hailed as the emperor of vegetable juices, this vibrant red juice has quite a fan following, thanks to its powerful effect on immunity and heart health. Loaded with dietary nitrates, healthy plant compounds, beetroot juice can do a lot from boosting heart and lungs to improving athletic performance. Another reason why it's all the rage in the wellness world is because of its rich folate or vitamin B9 content that helps cells grow and function. Folate can control damage to blood vessels and lower chances of heart disease and stroke. Beetroot can also make your skin radiant because of its effectiveness in improving inflammation and blood flow, it also benefits your skin health.
Everyday foods with healthy fats like avocado that are good for the heartBeetroot can also help reduce hair loss as being rich in folate and carotenoids, it stimulates blood flow to the scalp and nourishes hair follicles, leading to increased hair growth.
Beetroot juice is wonderful for your heart also as the nitrates help lower blood pressure by relaxing and dilating blood vessels, thus reducing the risk of heart disease and stroke. The presence of betalains, pigments responsible for beet’s deep color, offer anti-inflammatory effects that support overall health. The nitrates in the beetroots helps form nitric oxide in the body, a compound that can lower blood pressure by causing the blood vessels to relax and widen.
Apart from that the root veggie is a storehouse of manganese, Vitamin C, Vitamin A, and potassium.
According to a
study published in the journal Nutrients, it was found that beetroot juice may enhance endurance by improving blood flow, gas exchange, mitochondrial function, and muscle contraction through increased nitric oxide (NO) levels. Benefits include greater efficiency, longer time to exhaustion, and potential improvements in VO₂max and performance at anaerobic thresholds
Here are 7 beetroot juice recipes that can elevate several aspects of your health:
1. Classic beetroot glow juice
Ingredients1 medium beetroot (peeled and chopped)
1 carrot
1/2 apple
1/2 inch ginger
1/2 lemon (juice)
1/2 cup water
InstructionsBlend beetroot, carrot, apple, and ginger with water until smooth. Strain the juice. Squeeze in lemon juice, stir, and serve.
Making time: 10 minutes
(Recipe: Ramya B, Nutritionist at Cloudnine Group of Hospitals, Chennai)2. Beetroot and pomegranate skin elixir
Ingredients1 beetroot
1 cup pomegranate seeds
1/4 teaspoon black salt
1/2 cup water
InstructionsTo a blender add beetroot and pomegranate. Add water as per requirement and blend it thoroughly. Strain the juice using juice strainer. To improve the taste, add black salt and enjoy the drink. you can also add chia seeds or basil seeds for better efficacy of the drink.
Making time: 10 minutes
(Recipe: Ramya B) 3. Beetroot and amla juice
Ingredients1 cup beetroot (chopped)
1 cup amla (diced)
½ inch fresh ginger
5–6 fresh mint (pudina) leaves
½ tsp roasted cumin (jeera) powder
½ tsp black salt
Juice of ½ lemon
Honey, to taste
1 cup water
InstructionsIn a blender, add chopped beetroot, diced amla, ginger, and mint leaves. Blend until smooth. Add water and blend again for a smoother consistency. Add roasted cumin powder, black salt, lemon juice, and honey. Blend once more to mix well. Strain the mixture and serve chilled in a tall glass. Garnish with a mint sprigs or lemon wedges.
(Recipe by Dheeraj Mathur, Cluster Executive Chef, Radisson Blu, Kaushambi, Delhi NCR)4. Gut-healing Beetroot & Fennel Digestive Mix
Ingredients1 beetroot
1 tsp fennel seeds (soaked overnight)
½ apple
Water
InstructionsPeel and chop the beetroot and apple into small pieces. Blend them with soaked fennel seeds and enough water to reach your desired consistency. Strain (optional) and drink fresh on an empty stomach for best digestive benefits. It is best to conusme this drink in moderation for better effect.
(Recipe by Dr Partap Chauhan, Ayurvedacharya and Director, Jiva Ayurveda)5. Post-workout Beetroot & Coconut Water Rehydrator
Ingredients1 small beetroot
1 cup fresh coconut water
1 tsp lemon juice
InstructionsPeel and blend the beetroot with coconut water until smooth. Add lemon juice and stir well. Serve chilled for a refreshing, electrolyte-rich post-workout drink.
(Recipe by Dr Partap)6. Beetroot-Spinach Iron Booster
Ingredients1 beetroot
1 cup spinach leaves (washed)
1 apple
1/2 lemon (juice)
InstructionsTo a blender add beetroot, spinach and apple. Add water and blend it thoroughly. Strain if needed and mix in lemon juice. Serve it.
Making Time: 10 minutes
(Recipe: Ramya B)7. Skin-clearing Beetroot & Neem Juice
Ingredients1 beetroot
4–5 tender neem leaves (or ¼ tsp neem powder)
½ tsp turmeric
Honey (optional, if neem is too bitter)
InstructionsBlend chopped beetroot with neem leaves (or powder), turmeric, and a little water. Strain the juice if desired and add honey to balance the bitterness. Drink on an empty stomach a few times a week for clearer skin. However, it is best to consume in moderation.
(Recipe: Dr Partap)Although beetroot has multiple health benefits, it is recommended not to overconsume them as it could lead to several health troubles. Beetroot has oxalates and if consumed in large quantity as a raw form, it can impact kidney function.
Excessive intake may also cause beeturia, a condition where urine turns pink or red, which can be alarming but is generally harmless. Additionally, high nitrate levels in beetroot can lower blood pressure, which may be risky for individuals already on antihypertensive medication.
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