Beetroot juice – how to make it, what it is for and recipes!

Beetroot juice has many benefits, in addition to many delicious recipes that will also help you to have good health. Recognized for decades as a liver protective food, beets may not be the latest on the superfood block, however mounting research is showing why you should take a good look at this root vegetable in juice form.

Beetroot juice is one of the healthiest foods you can consume. If you’ve never tried Beetroot Juice , now is the time to get started. Beetroot was considered by many ancient philosophies not as food but as medicine, a testament to its strength.

In the beginning, beets were prized specifically for their vegetables, which are loaded with nutritional and healing value. However, today it is well recognized that beets themselves have a lot to offer. Since the Middle Ages, beets have been used as a treatment for a variety of circumstances, particularly diseases related to digestion and blood.

Although scientific interest in beetroot has only gained momentum in recent periods, it has been used as a means of natural medicine for thousands of years. The beetroot taste is described as sugary, simple and soft to eat. Grown in the ground, it is related to turnips, swedes and sugar beets.

Nutritional value of beet juice:

Beetroot juice is a good source of various nutrients. It’s important to check the label on packaged juices, however, to check for added sugars. Beetroot juice provides 1% of the daily requirement of vitamin A , 2% of calcium , 11% of vitamin C and 6% of iron .

Vitamin C , an antioxidant, plays a key role in the creation of collagen and some neurotransmitters and in protein metabolism. Iron  is an essential part of hemoglobin, the protein that transfers oxygen from the lungs to the body ‘s tissues . It is necessary for cell growth, development and function. A lack of iron  leads to a certain type of anemia.

It is a rich source of folate and manganese . It also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium , phosphorus, potassium , zinc , copper and selenium . Folate is important for healthy metabolism, encourages healthy skin  and hair, and protects the mouth from pain and ulceration.

Folic acid is recommended during pregnancy and studies suggest that it contributes to a healthy birth weight and prevents congenital heart defects and other problems such as neural tube defects in the newborn. Manganese occurs  in small amounts in the body , but it is needed for a number of functions. A lack of manganese  can contribute to infertility, bone malformation, weakness and seizures.

What is beet juice for:

Beetroot juice has been used for many decades to combat and prevent various health conditions. Beetroot juice can increase stamina to help you exercise longer, improve blood flow, and help lower blood pressure, some research has shown.

Why? Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body  changes nitrates into nitric oxide, which helps with blood flow and blood pressure. In some studies, drinking about 2 cups of beetroot juice daily or taking nitrate capsules reduced blood pressure in healthy adults.

Beetroot juice can also help your stamina when you exercise. In one study, people who drank beetroot juice for 6 days had better endurance during intense exercise. So, now check out the Benefits of Beetroot Juice:


1. Improves digestion:

This juice is rich in fiber which helps in regulating your digestive processes and also relieves constipation. Beetroot juice is also rich in betaine, which is an agent considered beneficial for good digestive health. Betaine is said to increase acid levels in the stomach in order to improve digestion. A glass of beetroot juice is also a great home remedy for an upset stomach .

2. Fights aging:

While there are many products on the market that promise to protect your skin  from the damage that free radicals cause, beetroot juice does an excellent job of protecting it from the inside out. The antioxidants in this juice protect the skin by neutralizing free radicals. The lycopene in beetroot juice helps keep the skin  elastic, protecting it from the sun.

3. Fights inflammation:

The betaine present in this juice is a powerful nutrient that protects cells, proteins and enzymes from environmental stress. It also reduces inflammation, protects internal organs and reduces vascular risk factors. A report from the world’s healthiest food tells us this:

The presence of Betaine in our diet has been linked to lower levels of several inflammatory markers, including C-reactive protein, interleukin-6 and tumor necrosis factor alpha. As a group, the anti-inflammatory molecules found in beetroot juice may eventually show cardiovascular benefits in large-scale human studies,

4. Improves sexual performance:

At one time in history, beetroot juice was used as a primitive Viagra. Ancient Romans considered beetroot juice as medicine and drank juice and ate whole beets when they wanted to increase their libido. Research indicates that beets are a rich source of a mineral called boron, which is directly linked to the production of sex hormones.

Also, the nitric oxide that is produced in the body  when you eat beets increases blood flow and gives your sex drive a boost.

5. Increases energy:

Beetroot juice helps in opening the blood vessels and thus increases the flow of oxygen throughout the body  making you feel more energetic and active. This is probably why it is best to consume beetroot juice early in the morning to wake up your sleepy organs.

It has often been promoted as a great workout drink and good for athletes as it increases the flow of oxygen to the muscles, preparing them for stress.

6. Increases blood flow:

This juice is one of the richest dietary sources of natural antioxidants  and nitrates. Nitrates are compounds that restore blood flow through the body  – including the brain, heart and muscles.

7. Improves liver health:

Beetroot juice is a super effective detox drink that can help your liver flush out harmful toxins and stimulate liver cells. This is due to glycine methionine and betaine which help to prevent fatty acid formation.

8. Lowers blood glucose:

Although high in sugar, beetroot juice actually helps in regulating your blood sugar levels. Studies have shown that this does not lead to a high blood glucose concentration. This simply means that the natural sugars in beetroot juice are released very slowly in the body  and therefore prevents sudden spikes. In juice form, it can really help diabetics.

9. Improves athletic performance:

If you find yourself dragging through your workouts, you might want to try Beetroot Juice . In one study, people who drank beet juice just before exercising could push their workouts 16% longer.

10. Prevents anemia:

Drinking red beet juice will supply your body  with a significant amount of iron . This regenerates red blood cells to help prevent anemia. Women with menstrual disorders and menopausal symptoms can greatly benefit from consuming beetroot juice .

11. Improves skin health:

If you are healthy on the inside, it reflects on the outside. Beetroot juice acts as a great blood purifier, which is key to keeping your skin  glowing and healthy. Beets are also rich in vitamin C , which helps clear up blemishes and evens out skin tone , giving it a natural glow.

12. Reduces the risk of glaucoma:

Harvard researchers recently reported that drinking nitrate-rich juices like beetroot juice can reduce the risk of primary open-angle glaucoma, the most common form of the disease. Jae H. Kang, ScD, and his colleagues analyzed health data that was collected every two years starting in the mid-1980s and continuing through 2012, and this included 63,893 male nurses and 41,094 male physicians as study subjects.

She reported that people with the highest daily nitrate intake — approximately 240 mg, mostly from leafy green vegetables — had a 21 percent lower risk of open-angle glaucoma and a 44 percent lower risk of glaucoma with the early stages of loss of blood. eyesight.

13. Improves heart health:

Beetroot juice is rich in betalains, a class of potent antioxidants  and anti-inflammatories. These guys are known to fight off chronic diseases associated with free radicals and inflammation, like heart disease, obesity, and possibly cancer.

Beetroot juice also contains the alkaloid betaine, an amino acid that can help prevent and reduce the accumulation of fat in the liver while lowering cholesterol. One study showed that combining this amino acid with vitamin B folate can lower blood homocysteine ​​levels and reduce the risk of artery damage and heart disease as well.

14. Prevents constipation:

Beetroot juice has an important effect on intestinal motility and as such is an exceptional natural cure for constipation and digestive disorders. It helps to improve metabolism and not only when taken as a juice, but also when included in food.

15. Fight diabetes:

Beetroot juice contains an antioxidant known as alpha-lipoic acid, which may help lower glucose levels, increase insulin sensitivity, and prevent changes induced by oxidative stress in patients with diabetes.

Studies on alpha lipoic acid have also shown a decrease in symptoms of peripheral neuropathy and autonomic neuropathy in people with diabetes. However, a meta-analysis suggests that the benefits of alpha-lipoic acid for symptomatic peripheral neuropathy may be restricted to intravenous administration of the acid.

The authors conclude: It is unclear whether the significant improvements seen after 3 to 5 weeks of oral administration at a dose of more than 600 milligrams per day are clinically relevant.

16. Relieves environmental stress:

The betaine present in beetroot juice is a powerful nutrient that defends cells, proteins and enzymes from environmental stress. It also decreases inflammation, defends internal organs and decreases vascular risk factors.

17. Increases Phytonutrient Levels:

Beetroot juice is a rich source of phytonutrients called betalains. Both betanin and vulgaxanthin, two highly researched betalains found in beets, have powerful antioxidant , anti-inflammatory and cleansing properties.

18. Increases energy:

If you’re dragging yourself through your workouts, you might want to try Beetroot Juice . In one study, people who drank beet juice just before exercising were able to boost their workouts 16% longer.

This valuable beetroot juice benefit is likely due to those natural nitrates that turn into nitric oxide and reduce the oxygen cost of low-intensity exercise while increasing tolerance to high-intensity exercise.

Fight Cancer:

In the 1950s, a Hungarian doctor named Alexander Ferenczi used raw beetroot juice to help cure cancer. The patients he worked with had already undergone chemotherapy and radiation and were considered to be in the final stages of the disease. This therapy was so potent that the nutrients in the beetroot juice overloaded the patients’ livers.

Later research using raw beets found positive results, similar to Ferenczi’s. The researchers concluded that beetroot juice can help fight cancerous tumors and leukemia. In another more recent clinical trial, 22 patients with advanced inoperable cancers consumed 10 glasses of beetroot juice for 3-4 months and showed dramatic improvements.

Regulates Blood Pressure:

One of the benefits of beetroot juice is to help temporarily regulate high blood pressure. The researchers attributed this to the presence of nitrates in beets. Naturally occurring nitrates increase the nitric oxide found in blood vessels, which allows more oxygen to flow to the brain, heart and muscles and thus reduces high blood pressure.

How to use topically:

Beetroot juice works just as well when used topically as it does internally. Beetroot juice , when applied topically can do the following:

  • Beetroot juice helps remove dead skin cells  and keeps the skin  smooth and glowing;
  • Beetroot juice can lighten the skin and  help to even out the skin ;
  • It can help to remove dark spots and blemishes;
  • Beetroot juice can help reduce irritation from a dry, itchy scalp;
  • Beetroot juice extracts impurities from the skin  and scalp;
  • Applying beet juice to the face daily can help reduce dark circles;
  • If you want a nice natural shade for your lips but don’t want to wear lipstick, try Beetroot Juice . It will also keep your lips soft and supple;
  • It can help to hydrate the skin  when applied daily;
  • Consuming this juice can help improve hair strength, shine and manageability.

Beetroot juice recipes:

1. Beetroot juice recipe:


  • 1 small beet
  • 1 Galician lemon
  • 4 spoons of sugar
  • 1 and 1/2 glasses of water


  • Peel the beetroot and coarsely chop, set aside;
  • Peel the lemon, cut and remove all the seeds;
  • Mix everything in the blender and strain well, if you want you can add carrots.

2. Recipe for beetroot juice with orange:


  • 4 oranges pear
  • ½ medium beet


  • Cut the oranges in half and squeeze to extract all the juice;
  • Peel the beet and cut it into small pieces;
  • Beat the juice of the oranges together with the beet in a blender for approximately 3 minutes;
  • Strain and it’s ready to serve! No need to sweeten.

3. Beetroot Ginger Juice Recipe:


  • 1 medium beetroot, peeled and chopped;
  • 1 small carrot, peeled, chopped;
  • juice of 1 orange;
  • 4 slices of ginger ;
  • 150 ml of water .


  • Whisk all the ingredients together until a homogeneous mixture is formed. Then serve with ice cubes. Sweeten with honey to taste.

4. Beetroot Apple Juice Recipe:


  • 2 apples
  • 1 large beet
  •  1 inch piece of ginger
  • Gelo


  • If you have a juicer, run the beetroot and ginger  through it.
  • If you don’t have a juicer, cut the beets and apples into quarters.
  • Throw the quarters into the juicer and mix the apple juice with the beetroot and ginger juice .
  • Add some ice to make the juice cold, and enjoy!

5. Watermelon Beet Juice Recipe:


  • 1 small raw beet;
  • 1/2 large slice of watermelon;
  • 1 piece of ginger ;
  • honey to taste;
  • 300 ml of water ;
  • 4 ice cubes.


  • Blend all ingredients in a blender, including ice (if your blender can handle it). Then serve without straining. Honey is optional, as watermelon already has a natural sweet flavor.

Storage Tips:

Fresh juices like this one should not be stored for long periods of time. It is best to prepare the juice daily and consume it within 24 hours for best results. Over time, and because of oxidation, the potency of the juice diminished.

If you need to store the juice for longer than 24 hours, be sure to put it in the fridge and add some lemon juice to keep it fresh. Always use an airtight glass container for storage. If you happen to find beets on sale, you can also juice them and freeze them in small freezer bags. Frozen juice should keep for at least a month if sealed properly.

Side effects:

Beetroot Juice is very powerful, so a little goes a long way. Start with a small amount until your body  adjusts. You may notice that consuming beetroot juice  makes your urine and bowel movements a little pinkish-red. This condition is harmless.

Useful links: 

If you’ve ever had kidney stones or have a kidney stone, avoid drinking juice. High oxalate content can increase the likelihood or severity of kidney stones. Avoid drinking beetroot juice  until you get clear from your doctor.

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