Beetroots and beetroot juice have many health benefits, especially for heart health and exercise performance.
Lower Blood Pressure
High blood pressure can damage your blood vessels and heart. What’s more, it’s among the strongest risk factors for heart disease, stroke, and premature death worldwide (20Trusted Source).
Eating fruits and vegetables rich in inorganic nitrates may cut your risk of heart disease by lowering blood pressure and increasing nitric oxide formation (21Trusted Source, 22Trusted Source).
Studies show that beetroots or their juice can reduce blood pressure by up to 3–10 mm Hg over a period of a few hours (21Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).
Such effects are likely due to increased levels of nitric oxide, which causes your blood vessels to relax and dilate (26, 27, 28Trusted Source, 29Trusted Source).
Increased Exercise Capacity
Numerous studies suggest that nitrates can enhance physical performance, particularly during high-intensity endurance exercise.
Dietary nitrates have been shown to reduce oxygen use during physical exercise by affecting the efficiency of mitochondria, the cell organs responsible for producing energy (30Trusted Source).
Beets and their juice are often used for this purpose because of their high inorganic nitrate content.
Consumption of beetroots may improve running and cycling performance, increase stamina, boost oxygen use, and lead to better exercise performance overall.