Studies Have Shown That The Presence Of Certain Phytochemicaland Antioxidants In Beets Can Help Manage Conditions Like Hypertension And Heart Disease
Winter is here and so are a variety of vegetables that offer a range of health benefits. One of these vegetables is beetroot, the ruby-coloured delight that comes loaded with antioxidants and phytochemical giving your body a health boost during the winter months. Betacyanins, the antioxidants present in beetroot, are responsible for their gorgeous red-hue. The winter favourite also derives most of its health benefits from these antioxidants. Some of these benefits include: supporting the liver, improving circulation, and purifying the blood. Turns out, beetroot is also great for managing your blood pressure levels. In fact, many studies have shown that the presence of certain phytochemical and antioxidants in beets can help manage conditions like hypertension and heart disease. Here’s what makes beetroot the go-to vegetable for managing blood pressure.
/3what Makes Beetroots A Miracle Food For People With Hypertension
All root veggies are rich in minerals, but when it comes to beetroots the presence of antioxidants, phytochemicals and minerals like nitric oxide, potassium, magnesium helps in managing high blood pressure. Nitric oxide is basically a molecule produced by our body to help the cells to communicate by transmitting signals throughout the body. This further helps in improving the circulation of blood throughout the body.
Apart from that, the presence of vitamin B in beetroots also help in improving nerve function, it has been observed in several studies that drinking beetroot juice can reduce high blood pressure and improve nerve function, which further helps in blood circulation to the vital organs and helps in improving heart health. Lastly, a healthy mix of iron, antioxidants and phytochemicals help in purifying the blood, improving blood circulation throughout the body and increases the circulation of oxygen to the brain. In fact, drinking beetroot juice or consuming beetroot in soups, salads or even as juices or healthy desserts can help in improving overall health and reducing hypertension and managing blood pressure levels naturally. However, do seek medical guidance before you start banking on beetroots to manage your blood pressure levels.
Why Beets Help With High Blood Pressure
When you consume inorganic nitrates, they release nitric oxide in your body. Many foods are rich in inorganic nitrates. Plants typically extract inorganic nitrates from the soil and their environment. Inorganic nitrates are particularly abundant in the roots of beets.
A 2014 research review in Nitric Oxide showed that a diet including inorganic nitrates from beet juice can lower blood pressure. A 2015 study in Hypertension showed similar results. It can also improve exercise, boost oxygen delivery to the heart, and enhance the general health of blood vessels.
Drinking a glass of beet juice may have an immediate impact on lowering blood pressure, according to a new study done in Australia.
The study shows lowered systolic blood pressure by an average of 4-5 points.
Its promising that we can see an effect from a single dose, says researcher Leah Coles, PhD, a research fellow at the Baker IDI Heart and Diabetes Institute in Melbourne, Australia. That effect might be even greater over the long term if they are drinking it day upon day.
More studies are currently being done on the affect of beetroot juice on high blood pressure.
And as a result of those same studies, weve developed the ultimate product when it comes to Beetroot Juice with HeartBeet Complete.
This beetroot supplement delivers more beetroot juice to your body each day so you can take full advantage of all the benefits beets have to offer.
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May Protect Against Cancer
Compounds in beets may help protect against cancer.
A test-tube study found that a compound in beetroot extract decreased the growth of prostate cancer cells by 12.5% in 1 week .
When combined with a common anticancer drug, this same compound increased the effectiveness of the drug against prostate, breast, and pancreatic cancer cells .
In addition, an animal study on rats found that water containing beetroot-derived food coloring reduced the development of esophageal cancer by 45% .
The cancer-fighting effects of beetroot have only been shown in test-tube and animal studies. Human studies are needed, as well as specific research on SuperBeets.
The Smoothie Cure For High Blood Pressure
A good blender and a little know-how are all you need to beet BP
A cup of beetroot juice helped people lower their high blood pressure by 11 points within 6 hours, finds a recent study. The reason it works so fast: Beets contain dietary nitrate, which your body converts to a gas that expands blood vessels and aids blood flow. This simple smoothie from nutritionist Dana White, RD, contains a heart-healthy trifecta of nitrate, magnesium, and potassium.
You can find cooked beets in your supermarketâs produce case or salad baror roast your own.
Â½ c sliced cooked beets1Â½ c frozen pineapple chunksÂ¼ c celery leaves1 c vanilla almond milkÂ½ c fresh orange juice
Combine all ingredients in blender and puree until smooth. Divide between 2 chilled glasses.
NUTRITION 153 cal, 2 g pro, 35 g carb, 3 g fiber, 28 g sugars, 1.5 g fat, 0 g sat fat, 110 mg sodium
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Beating High Blood Pressure With Beets
Previously demonized in the form of nitrate food preservatives, nitrates are now being researched for heart disease protection.
Eat your greens is very reasonable advice for improving health, but it is also vague, especially for people following a reductionist approach to their food. We know that carotenoids are beneficial and are found in yellow-red foods, anthocyanins are found in the red-blue spectrum, and copious other polyphenolics are found in fruits and veggies. Greens, however? What could explain the benefits found in these veggies?
It turns out that the leafy greens, even humble lettuce, are great sources of the small nitrogen-containing molecule nitrate. Nitrate forms the starting step for one of the major ways the body can get nitric oxide, a small yet potent signalling molecule that relaxes blood vessels and improves blood flow. Strangely, the route for nitric oxide production from veggie consumption involves saliva, as seen in Figure 1. After nitrate is ingested, the intestines digest the compound and then its secreted into saliva, where various mouth bacteria digest the nitrate into nitrite for eventual reabsorption in the digestive tract on an as-needed basis. Nitrite is then converted into nitric oxide throughout the bodys tissues by a wide variety of compounds.
What Should I Know
Oral ingestion of nitrates in hypertensive patients, via juice, leads to a reduction in blood pressure that can be sustained over the span of 24 hours. Blood pressure reduction increased in magnitude for up to four weeks of sustained supplementation. These effects occurred regardless of whether study participants were on hypertension medication.
Due to the significant benefits of nitrates, their lack of adverse effects at the concentrations seen in this study, and their presence in leafy green vegetables, they have a very promising role as an adjuvant treatment in treating hypertension. If you havent already been doing so, keep in mind the old adage to eat your veggies.
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What Did The Research Involve
For the first part of their study, the researchers investigated the effects of giving different doses of nitrate to healthy rats and rats that had artificially raised blood pressure. The researchers looked at the effect this had on the rats’ blood pressure.
For the second part of their investigations, the researchers recruited eight women and seven men who were identified as having high blood pressure at a screening procedure a month before the study began. These participants were not taking any blood pressure medication.
The average age of participants was 52.9 years and they were all considered to have grade 1 hypertension, with readings of:
- systolic blood pressure between 140 and 159mmHg
- diastolic blood pressure between 90 and 99mmHg
The agreed definition of high blood pressure is a systolic pressure reading of 140mmHg and a diastolic pressure reading of 90mmHg .
The researchers said that beetroot juice was well tolerated by the people who were given it in terms of side effects.
High Blood Pressure But I Hate Beets
Ok, lets just face the facts about beets and beet juice. Maybe the reasons nobody made up a clever rhyme about the beet is that the beet just doesnt taste as wonderful as the apple. In fact, in my opinion, the beet is downright nasty. When my mother put them on my plate as a child, I would have done anything to make them go away. I have never met anyone who felt much different about the beets taste as I feel about it. But isnt that the way of life? The things that are good for us taste terrible and the things that we want more of will usually lead to a shorter lifespan.
Thank goodness that the modern juicer has become such a popular kitchen appliance. If you dont have one, let me be the one to tell you that the juicer not only is an appliance that makes for an easy processor of fruits and veggies to ensure that you and your family are getting all the minerals and vitamins you need, but the juicer is magical in making those not-so-tasty varieties into drinks that end up being asked for by the more finicky of your children . I cant tell you how often Ive snuck a beet into my childrens bellies when they thought they were getting a tasty snack most likely bad for them. The sheer joy of seeing your family down healthy drinks as if they are consuming ice cream and cake is something Id recommend for every parent.
Lower Blood Pressure Treats
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Dosage And Side Effects
The manufacturers of SuperBeets recommend taking 1 teaspoon of the powder in a glass of water each day.
Though HumanN claims the nitrate content equals that of 3 beets, the actual amount of nitrates isnt provided.
Therefore, its unclear how SuperBeets compares to the doses of beetroot juice used in studies.
Though the supplement appears to be safe at the recommended dose, no studies exist on its safety or side effects.
The most common criticism of the product is its displeasing taste.
SuperBeets may also prove expensive for regular users. A 150-gram canister of 30 servings costs $39.95.
Because of its potential to lower blood pressure, those on blood-pressure-lowering medications should speak with their doctor before taking SuperBeets.
The recommended daily serving of SuperBeets is 1 teaspoon mixed with water. The product appears to be safe, but no research on its safety exists. Possible downsides of the supplement include its taste and price.
Beets And Levels Of Blood Sugar
If you are a person that is diagnosed with diabetes, your body cannot move enough sugar out of your blood and into your cells. At the same time, your body is unable to produce enough insulin.
Insulin is a hormone that regulates sugar levels in the blood. Without enough insulin in the body, the levels of blood sugar will increase after eating a meal. That is why people with diabetes suffer from high blood sugar. Symptoms of high blood sugar include tiredness, blurred vision, recurrent infections, stomach pain, thirst, and more.4
Research has found that that beet juice is able to improve insulin sensitivity in obese adults.5 This suggests that beets can help obese diabetics that are trying to reduce their blood sugar levels.
A study done in 2014 tried to better understand the positive effects of beetroot juice. In particular, the study wanted to see what would happen to a persons blood sugar levels after they had eaten food, if they also drank beetroot juice.6
The results showed that drinking even half a cup of beetroot juice, equivalent to 225 milliliters, was effective at lowering blood sugar levels.6 This makes beets an essential vegetable for people with diabetes, as they struggle to maintain low blood sugar levels.
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Beetroot Juice Lowers Blood Pressure
A new study suggests that drinking beetroot juice can help lower blood pressure in people with high blood pressure.
Beets are a source of vitamins A and C, iron, and other minerals, carotenoids, and dietary fiber. Beets can also increase nitric oxide in the body, which can affect blood vessels.
In a recent study, researchers evaluated the effects of nitrate on blood pressure in people with high blood pressure when consumed in the diet. Sixty-eight people with high blood pressure were randomly assigned to drink 250 mL of beetroot juice containing nitrate or 250 mL of a nitrate-free beetroot juice control drink daily for 4 weeks. The change in blood pressure was evaluated as the main outcome measure.
The researchers found that daily supplementation of beetroot juice containing nitrate was associated with a reduction in blood pressure. Blood pressure measurements were taken by three different methods. Blood pressure measurements taken at home were reduced by 8.1/3.8 mm Hg throughout the 4 week treatment period. Arterial stiffness was also reduced.
The authors concluded that daily nitrate consumption in the diet can play a role in treating high blood pressure and is readily-available and cost-effective. Additional research is warranted
For information about beets, please visit Natural Standardâs Food, Herbs & Supplements Database.
For information about integrative therapies for high blood pressure, please visit Natural Standardâs Comparative Effectiveness Database.
Diego A Bonilla Ocampo
1Research Division, DBSS, 110861 Bogotá, Colombia
2Research Group in Biochemistry and Molecular Biology, Universidad Distrital Francisco José de Caldas, 110311 Bogotá, Colombia
3Research Group in Physical Activity, Sports and Health Sciences , Universidad de Córdoba, 230002 Montería, Colombia
1Research Division, DBSS, 110861 Bogotá, Colombia
4Institución Educativa CCAPF, 111511 Bogotá, Colombia
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Best Smoothie For High Blood Pressure
High blood pressure is both sneaky and deadly. Its referred to as the silent killer by health care professionals across the world since most people dont have any symptoms that indicate anythings wrong.
Yet, 1 in 3 U.S. citizens battle with chronic high blood pressure.
A healthy diet with the right type of fruits and veggies can help support lower blood pressure. Smoothies are an easy way to improve your diet and support healthy blood pressure and hypertension. Lets get into the best ingredients and a couple smoothie recipes to get started with.
Superbeets Review: Powerful Powder Or Fad
Countless supplements claim to improve health and provide powerful benefits, but its often debatable whether theyre all theyre advertised to be.
SuperBeets is a popular supplement that allegedly lowers blood pressure, improves circulation, and increases energy.
This article provides a detailed look at SuperBeets and its effectiveness.
SuperBeets is a supplement made from beets that are dehydrated into crystals.
Nitric oxide may have several health benefits, such as protecting your cells from damage and relaxing your blood vessels. As a result, it may help decrease blood pressure and improve circulation .
SuperBeets is intended to provide the benefits of nitric oxide without making people drink beet juice or eat beets.
HumanN, the company that created SuperBeets, was founded by credible scientists who are known leaders in nitric oxide research.
The patented technology they use to manufacture SuperBeets supposedly preserves nitrates in the beets to deliver the most nitric oxide possible.
HumanN claims that 1 teaspoon of SuperBeets contains the same amount of nitric oxide as three whole beets, though a quantifiable measurement of nitric oxide isnt provided.
In addition to nitric oxide, 1 teaspoon of SuperBeets has:
- Sodium: 65 mg, or 3% of the Daily Value
- Potassium: 160 mg, or 5% of the DV
- Magnesium: 10 mg, or 2% of the DV
- Vitamin C: 50 mg, or 83% of the DV
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Improved Nitric Oxide Production
Beets are especially helpful for improving nitric oxide production. Theyre high in naturally-occurring nitrates, which are plant compounds that are converted to nitric oxide in your blood.
Nitric oxide is necessary for proper blood flow throughout the body, especially major organs like the heart and brain. Nitric oxide also fuels your muscles, which is why some experience better athletic performance, muscle power, and recovery when consuming beet juice.
Some athletes have incorporated drinking cups of beet juice into their pre-workout routines based on the research and science.
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Where Can You Find This Colorful Vegetable
- At your local grocery stores, farmers market, and even at Firelands Regional Medical Center! Most days of the week, the salad bar on main campus will offer sliced beetroots.
Also, be on the lookout for other vegetables high in nitrate content including spinach, arugula, kale, rhubarb, butterleaf lettuce, and cilantro.
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What Science Says About Beets And Blood Pressure
Scientific studies are living proof beets actually work in lowering blood pressure as they do per the theoretical concept of vasodilation.
A recent meta-analysis published in March 2022 analyzed seven studies involving 218 patients with high blood pressure. It found that those who drank beetroot juice for a period of time had significantly lower systolic blood pressure than those who didnt.
Even if you dont have hypertension, youll still benefit from adding beets to your diet. In one study, healthy male subjects consumed beet-based products like beetroot juice and beetroot-enriched bread. The results showed that a low dose of beets was enough to significantly reduce systolic and diastolic blood pressure in these participants. The studys researchers highlighted that beets have cardioprotective, blood pressure-lowering effects that anyone can take advantage of.
Because the human bodys ability to produce nitric oxide diminishes with age, the risk of high blood pressure and related cardiovascular health issues intensifies as you grow old. Thats why its recommended to supplement your bodys nitric oxide reserves with external dietary sources like beets.