Brightly colored beets are touted for their health benefits, which include lowering hypertension and helping with inflammation as well as being a good source of manganese and folate. The best way to prepare beets for juicing is to peel and quarter beets, blend into juice, strain and drink on ice.
Health Benefits of Juicing Beets
All varieties of beets — which are available in a wide variety of colors — are considered root vegetables and are included in the Beta vulgaris species. This encompasses table beets, processing beets and novelty beets, chard, mangel-wurzels and sugar beets. The root and leaves of the beet plant are edible.
The health benefits of beets have long been lauded. An April 2015 review in the journal Nutrients details some of beets' positive attributes: Beetroot is rich in several bioactive compounds that may improve disorders characterized by chronic inflammation, as well as dietary nitrate which may contribute to cardiovascular health. Beets have the same benefits whether they are eaten raw or cooked.
Read more: 3 Health Benefits of Eating Beets Raw
Nutrients mentions studies that show that consuming beets positively affects hypertension, atherosclerosis, type 2 diabetes and dementia. Beet juice in particular has been pinpointed as being able to reduce systolic and diastolic blood pressure with regards to hypertension.
A January 2019 review in the journal Food Chemistry highlights beets' health-enhancing qualities, which include carotenoids, phenolics, flavonoids and vitamins. The review also mentions the presence of antioxidants due to betalains, water soluble pigments, including betacyanins and betaxanthins.
In addition, a Harvard Health Publishing Health Letter cites beets as being a good source of the B vitamin folate and the mineral manganese. Beets also contain naturally high levels of nitrates, which are converted by the digestive system into nitric oxide to relax and widen blood vessels, thus lowering blood pressure.
According to the California Department of Public Health, a half-cup of beets is a good source of folate and manganese and a source of riboflavin. A half-cup serving of cooked beet greens is a good source of vitamins A, C and K as well as manganese.
The USDA shows that an 8-ounce serving of organic beet juice contains 106 calories and 22 grams of naturally occurring sugar. There are few beetroot juice side effects, although consuming beets can result in a harmless — but potentially alarming — reddish colored urine or stool.
Beetroot Juice Recipe
There are no real juicing beets dangers. The best way to prepare beets for juicing is to trim beets of their greens if they have them, wash, peel the skins and quarter them, then blend in a high-powered blender or juice in a juicer according to the manufacturer's directions. Try our method for How to Use a Blender as a Juicer for instructions on how to make beet juice with four beets, an apple and a lemon in your blender.
Read more: Why Are Beets Good for You?
- Food Chemistry: "Bioactive Compounds of Beetroot and Utilization in Food Processing Industry: A Critical Review"
- Nutrients Journal: "The Potential Benefits of Red Beetroot Supplementation in Health and Disease"
- Harvard University Health Letter: "Vegetable of the Month: Beets"
- California Department of Public Health: "Harvest of the Month: Beets"
- USDA: "Beet Juice"
- BreastCancer.org: Raw Food Diet: 2009