Beetroot Juice: What This Popular Drink Can—and Can’t—Do
A Simple Beetroot Juice Recipe
If you enjoy beetroot juice as part of a balanced diet, you can make a simple version at home.
Ingredients
1 medium beetroot
1 apple
1 small carrot
½ lemon
½–1 cup cold water
Small piece of fresh ginger, optional
Method
Wash and peel the beetroot.
Chop the beetroot, apple, and carrot into small pieces.
Add everything to a blender with the water.
Blend until smooth.
Add lemon juice and optional ginger.
Strain if you prefer a smoother drink.
Serve chilled.
You can also use a juicer instead of a blender.
How Often Should You Drink It?
There isn’t a scientifically established three-day schedule that guarantees the results shown in the image.
Research studies have used very different amounts and durations, so it is better to think of beetroot juice as a food rather than a short-term “detox” or cure.
If you’re considering concentrated beetroot products for a specific health condition, discuss them with a healthcare professional, particularly if you’re taking medication for blood pressure or another chronic condition.
One Interesting Side Effect
Don’t be surprised if your urine or stool becomes pink or reddish after consuming beetroot.
This can happen because of beetroot pigments and is commonly known as beeturia. The color can look alarming even though it can simply be related to the food you’ve eaten.
Whole Beetroot vs. Juice
Whole beetroot provides dietary fiber that is largely lost when the vegetable is turned into juice.
For everyday nutrition, incorporating whole vegetables into meals can therefore be useful alongside beverages such as beetroot juice.
Beetroot is also naturally rich in colorful plant compounds, including betalains. (www.heart.org)
The Bottom Line
Beetroot juice is a nutritious, nitrate-rich drink with promising evidence for certain cardiovascular and exercise-related effects. Research suggests it may modestly support blood pressure and vascular function, but results vary depending on the population, dose, and duration. (PubMed)
What it cannot honestly be promised to do is eliminate cholesterol, cure arthritis, or completely remove fatigue after only three days.
The best way to use beetroot is as part of an overall healthy eating pattern—not as a replacement for medical treatment or a quick cure.
