Magic juice that helps improve sports performance, prevent anemia and regulate blood pressure

Originally from the Coasts of the Mediterranean and North Africa, beet is a vegetable not so used in the daily diet of many people. It is known for its low caloric content and its rich composition in essential nutrients, such as fiber, potassium, magnesium, folic acid and Vitamin c.

Despite its sweet taste, which could lead to think otherwise, beet does not contribute significantly to the increase in sugar consumption in the diet. Since its characteristic sweetness is due to sorbitola natural sweetener present in the plant, which brings less calories compared to other carbohydrates.

Although most people consume cooked beets, experts agree that the best way to take advantage of all the properties offered by this vegetable is Eat it raw; And one of the best ways to do it is to prepare a juice.

This alternative has become popular in recent years, both its natural variant (when processing the vegetable) and its commercial powder option. This plant root brings great health benefits, where its central role in sports performance and cardiovascular health stands out.

This is mainly due to your High nitrate content. According to a study published in Critical Reviews in Food Science and Nutrition, This compound affects different functions of the organism, such as vasodilators processes, oxygen supply and nutrient derivation to organs. In this way, many of the benefits of beet juice are explained in this way.

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Beet juice benefits

Improve physical performance

Millions of coaches, professional athletes and amateurs ensure that the regular beet juice intake has great benefits in the resistance level, the Recovery, strength and the muscular function in general.

A job published in Journal of Dietary SupplementsIn 2022, he reported that beet juice supplementation in the diet can moderately mitigate the Muscle damage induced by exercise. Another study published in Nutrients, He explained that he is able to improve training performance of endurance.

In addition, for a few years now, commercial variants can be found in dust to include protein milkshakes.

Blood pressure

Its advantages in this area are thanks to your High concentration of nitrates. A systematic review disclosed in Biomoleculeshe concluded that, although more studies are required in this regard, this juice can be recommended in the framework of maintaining a healthy life to control blood pressure in people suffering from hypertension.

In addition, beet juice is able to positively influence endothelial function and blood pressure In healthy older adults.

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Fights anemia

A study published by Journal OS Kermanshah University of Medical Sciencesreported that the supplementation of 200 milliliters of beet juice for six weeks is capable of Increase iron and ferritin levels.

Also, research with small samples of groups of pregnant women with anemia have been done, for which they used the dust of this vegetable: after a couple of weeks, there was a slight increase in hemoglobin, hematocritos and the number of erythrocytes.

Anti -inflammatory properties

One of the most important compounds of this plant root are Bethalinas: Great agents that fight inflammation. Being able to become a complement to the therapy of several conditions.

In 2019, Journal of Applied Physiologyhe found that beet juice can influence anti -inflammatory processes in people with Raynaud phenomenon.

Cognitive function

Although it is true that the results were obtained in a sports context, the authors of a job disclosed in International Journal of Environmental Research and Pubic HealthThey pointed out that beet game can improve cognitive function. In addition, they suggest that, in this plane, it can offer positive imprints in people with type 2 diabetes.

How to prepare beet juice

Contrary to what is thought, there are many ways to prepare beet juice at home: alone, in conjunction with other vegetables and fruits or taking advantage of its powder variant. Remember these recommendations before preparing your favorite recipe:

• Eliminate the skin of beets contributes to reducing the earthy flavor of juice.
• On its own, the vegetable gathers a significant amount of sugars. Therefore, it does not require added sugar.
• There are different types and varieties of beets, which differ from each other in color, texture and flavor.
• Although these gather properties, to prepare your juices you will only use the bulb. You can use the leaves and stem in salads and other preparations.
• Since the vegetable grows underground, it is convenient wash it very well Before using it to eliminate waste.

This is step by step to prepare your beet juice:

1. Wash well The beets (4 small or 2 large) and cut them in small pieces that will facilitate their processing.
2. Put them in a blender along with 200 milliliters of water and process until you get a drink No lumps.
3. If the result was very lumpy, you can go through a strainer To get a more liquid juice. Also, you can add more water and process it again.

In addition, you can add your favorite vegetables and fruitssuch as Ananá, Pepino, Carrot, apple or celery.

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