Eating a daily serving of beets may provide you with more than just dietary fiber. Some research indicates that beets also help lower your blood pressure. If you already eat beets, don't throw away the green leaves that top the roots. They are they edible, and the leaves are also highly nutritious. Both the leaves and the roots are filled with vitamins and minerals.
Blood Pressure
Your blood pressure is read as one number over another, such as 120/80. Systolic pressure is the first, or top number, in a reading. It measures how hard your heart works to pump blood through your body. Diastolic pressure is the second, or bottom number, in the reading. It measures the how much force blood exerts as it pumps through your veins between heartbeats. The National Heart, Lung and Blood Institute considers your blood pressure to be elevated if it is above 120/80 most of the time.
Nutrition
A half cup of beet roots contains 1.7 g of fiber, 14 mg of calcium and 259 mg of potassium. The vegetable also contains vitamin C, vitamin A and many B vitamins. A cup of beet greens has 3.7 g of fiber, 117 mg of calcium, 762 mg of potassium and 30 mg of vitamin C. Together, the roots and leaves deliver a potent dose of potassium.
Potassium
The potassium in beets may be partially responsible for their hypotensive effect, or ability to lower blood pressure. Some research indicates that taking potassium supplements can reduce your dependency on anti-hypertensive drugs, medicine that helps lower your blood pressure. In the May 10, 2007, issue of "The New England Journal of Medicine," Dr. Horacio J. Androgue writes that in one study, 81 percent of participants required less blood pressure medication after they took potassium supplements for one year; 38 percent required no medication at all.
Nitrates
Beets and other vegetables contain naturally occurring chemicals called nitrates. In a letter published in the December 28, 2006, issue of "The New England Journal of Medicine," researchers from the Swedish School of Sport and Health Sciences discussed the results of a study in which a group of 17 healthy people were given nitrate supplements for three days. At the end of the three days, their diastolic pressure dropped by an average of 3.7 mm HG.
Effectiveness
In the March 2008 issue of "Hypertension," Dr. Andrew J. Webb described what happened when a group of healthy people with normal blood pressure drank 500mL of beet juice. Over the next 2.5 hours, their systolic pressure dropped up to 10.4 mm Hg and their diastolic pressure dropped up to 8.1 mm Hg. The drop in systolic pressure lasted for more than 24 hours. While promising, more research is needed, particularly with subjects who have been diagnosed with high blood pressure.
Considerations
Even though they are low calorie, 1/2 cup of beet roots contain 6.8 of sugar. This may be a concern if you are diabetic or need to watch your blood sugar levels. Be aware that red stool and red urine is a common side effect of eating beets or drinking beet juice. Beet juice is also available as an over-the-counter supplement but do not take any supplements without first consulting with your doctor.
References
- National Heart, Lung and Blood Institute; Physician's Reference Card; May 2003
- U.S. Department of Agriculture; Nutrient Database
- "The New England Journal of Medicine"; Sodium and Potassium in the Pathogenesis of Hypertension; Horacio J. Androgue, M.D., et al.; May 10, 2007
- "The New England Journal of Medicine"; Effects of Dietary Nitrate on Blood Pressure in Healthy Volunteers; Filip J. Larsen, M.Sc., et al.; December 28, 2006
