health benefits of beetroot juice

The Ultimate Guide to Juicing Beetroot

Beetroots are large and fleshy root vegetables that come from Amaranthaceae family. They appear in a palette of red-tone colors.

Some are purplish pink, while others are reddish-orange or brown.

Beetroots, or beets for short, have been making its way up the list of superfoods that offer promising effects on the human body.

Aside from consuming boiled beets and adding raw beetroot leaves to salads, they are also made into juices and are enjoyed by many athletes and fitness enthusiasts.

The rise of this root vegetable towards being an excellent source of nutrients is supported by many studies.

Read on as this article uncovers the health benefits of beetroot juice, its side effects, and the ways on how to prepare it.

Health Benefits of Drinking Beet Juice

health benefits of beet juice


One of the health benefits of beetroot juice is its ability to eradicate toxins from the body.

Beetroots contain betaine that is advantageous for the function of the liver, which serves as a filtration organ.

Beetroot juices can cleanse the liver and detoxify it.

Aside from that, beetroots also have antioxidants that help fight harmful free radicals that may cause cancer.

Blood Flow and Stamina

In the body, the nitrates in beet juice are converted as nitric oxides, which dilate the blood vessels and stabilize blood pressure.

With this, more oxygen will flow to the brain and heart, thus generating more energy and stamina.

For more information on nitric oxides, take a look at our post here.


Beetroot pulp is rich in fiber that aids in digestion. The betaine in beetroots can also raise stomach acid levels that consequently improves digestion.

Beet juice is a practical home remedy to relieve digestive problems like constipation.

Can You Drink Beet Juice Every Day?

Several studies have shown that people who drink 250 milliliters (approximately one cup) of beet juice every day have experienced reduced blood pressure.

Athletes who consume two cups of this juice daily have also improved their stamina.

Therefore, drinking beet juice every day could definitely help you in acquiring its benefits.

There is still no official recommended dosage for daily supplement purposes.

However, for athletic performance, 2.5 to 5 fluid ounces is advised a few hours before the everyday exercise.

What Are The Side Effects Of Beetroot Juice?

benefits of beet juice daily

You can safely drink a glass of beetroot juice without any risk. However, underlying health conditions and excess consumption might cause some side effects that are listed below.

Chronic Hypotension

People who already have considerably low blood pressures should limit their intake of beet juice.

As mentioned, the nitrates in beets can decrease pressure in the bloodstream.

If the drop is too much, it could lead to chronic hypotension that is accompanied by fatigue, dizziness, and headache.


Beeturia is when your urine color changes to pink or dark red after drinking beet juice. I have had this happen to me, and it freaked me out!

But don’t worry. It is caused by the red pigments of the beetroots and is not harmful to the body. Just be prepared for this after you drink beet juice.

Allergic Reactions

Beetroots may trigger acute allergic reactions that make your body hypersensitive.

Although this is rare, it is crucial to ask your physician about consuming beet if you are sensitive to allergens.

Is Beet Juice Bad For Your Kidneys?

Another side effect of beet juice is related to kidneys.

Beets contain high amounts of oxalate that may contribute to the appearance of stones in the said organ.

The most common kidney stones form when calcium combines with oxalate. If you have a history of kidney issues, beet juices might not be advisable for you.

Nevertheless, there are recent studies about the use of beet extracts and supplements to prevent kidney failure.

While these researches are still inconclusive, it is safest to consult your physician before actually trying beet juice.

Beetroot Juice Benefits For Skin

benefits of beetroot juice for skin

The dietary Vitamin C present in beets is the main reason why some consider drinking beetroot juice as a skincare regimen.

Vitamin C is a known nutrient for skin health. For this reason, beetroot juice is said to clear blemishes and radiate your skin naturally.

It may also reduce skin pigmentation, giving you an evenly-toned complexion. In addition to that, the antioxidants found in beets can ward off the signs of aging, such as wrinkles.

The anti-inflammatory properties of beets can also help in treating acne, especially when combined with antibiotics and zinc.

Beet juice can also improve your skin’s elasticity brought by the lycopene and squalene that it carries.

These properties are the reasons to choose the natural way of caring for your skin by drinking beetroot juice rather than buying beauty products that might contain harmful chemicals.

How Long Does It Take For Beetroot Juice To Work?

Studies involving athletes who ingested beets or drank beetroot juices suggested that it must be done two to three hours before workouts. This is to acquire the best effects for stamina.

If you’re up for the nutritional or health benefits of beetroot juice, the time when you consume it doesn’t really matter. However, many are adding this juice to their early morning diet to reap the benefits throughout the day.

Having beetroot juice every morning will kick start your day in terms of metabolism and energy.

Drinking it fresh an hour before breakfast helps in better absorption of its carried nutrients. It is also advantageous to consume it on an empty stomach for better cleansing of toxins and elimination of waste.

This will get rid of constipation that might bring discomfort throughout the day. Although it might make you feel nauseous because of the effect of the detoxification process.

How Do You Make Beetroot Juice?

how to make beetroot juice

To make one serving of pure beetroot juice, you need 4 small-sized beets (or 2 large ones).

If you want to, you can add water to reduce the strength. This is completely optional.

  1. Trim the green ends and wash the beets thoroughly with running water. If the beet skin is too dirty, you may peel it off.
  2. Cut the beetroots in equal quarters and set up the juicer by putting the container beneath the pour spout.
  3. Feed the chunks one by one through the chute and turn the juicer on. Gently push each to the machine and wait until the piece passes through the juicer before feeding the next one.
  4. Pour the juice into a glass. You may drink it immediately, or you may also chill it first before enjoying it.

Beetroot is also delicious combined with other fruits and vegetables into juice. Click here for some delicious beetroot juice recipes.

Does Beetroot Need To Be Cooked Before Juicing?

Beetroot can be juiced raw; it does not need cooking. In fact, raw beets are actually more nutritious than cooked ones.

Like other vegetables, when beets are cooked, they lose some essential benefits for the body. Vitamin C in beets is water soluble. Therefore, if you boil beets, the carried Vitamin C in it is reduced.

Also, raw beets contain more dietary nitrates compared to those that are cooked. It is better to juice them uncooked to get the most nutrients possible.

Just make sure that you are using clean and fresh beets for your drink.

How Do You Make Beetroot Juice Without A Juicer?

If perhaps you don’t have an available juicer, you can still make beetroot juice through the use of a high-powered blender.

Trim and wash the beets, and then slice it into small pieces so that it will be easy to blend.

Place the chunks into the blender and add some water. Since beets are hard vegetables, the addition of water will help your blender work smoothly.

Continue blending the beetroots at high speed until there are no more large chunks noticeable. Strain the pulp using a fine mesh cloth or strainer to get only the juice. You’ll need to squeeze the pulp to fully draw out the extracts.

What Can I Mix With Beet Juice To Make It Taste Better?

Since raw beets can taste a bit earthy and bitter, it is often mixed with sweet and fresh flavors to innovate its taste. Some people add various kinds of fruits and vegetables that are juiced separately before mixing with the beetroot extract.

These fruits and veggies will provide extra nutrients that will make your tonic even healthier.

You can have tropical beetroot juice by adding cucumber and pineapple to it.

You may also mix it up with apple or orange juice. A pinch of ginger and lemon will give a tangy and refreshing taste that also offers natural health benefits.

In short, adding these ingredients will not just enhance the taste of your beet juice but also increase the levels of nutrients.

The key to effectively acquiring the health benefits of beetroot juice without suffering from unpleasant side effects is to regulate and innovate.

Regulate the amount you consume and look for other additional ingredients that are fit for both your palette and your body.

Also, to avoid side effects, knowing your health condition is a pre-requisite before adding something new to your daily diet.

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