The volunteers drank ml beetroot juice every morning for seven days — half of them drank juice that was high in nitrate while the other half drank juice that had the nitrate removed. In the group given the typhoid vaccine, those that drank the nitrate-rich beetroot juice had higher levels of markers of nitric oxide in their blood, urine, and saliva compared to those that consumed the low nitrate juice.

They also had lower circulating levels of a type of white blood cell called the inflammatory monocyte, and the monocytes that remained in their blood became more anti-inflammatory. The high nitrate juice also appeared to restore the function of the endothelium, the cells that line the inside of all blood vessels.

The endothelium is crucial to keep blood vessels functioning normally, but this is lost in inflammation. The team found that blisters healed more quickly in the group who drank the nitrate-rich beetroot juice, and the numbers of inflammatory white blood cells in fluid samples taken from their blisters were lower after three days.

The researchers believe that the increased levels of nitric oxide helped to speed-up how quickly the volunteers were able to recover from inflammation by switching key immune cells from a state that promotes inflammation to become more anti-inflammatory.

They think this could have benefits for people with coronary heart disease, a condition which affects one in 30 people in the UK. Dr Asad Shabbir, Clinical Research Fellow at Queen Mary University of London, was involved this research. He said:. However, in people with coronary heart disease persistent inflammation can exacerbate the furring of the arteries, making their condition worse and increasing their risk of a heart attack.

Our research suggests that a daily glass of beetroot juice could be one way to get inorganic nitrate into our diet to help to interrupt harmful inflammation.

Professor James Leiper, Associate Medical Director at the British Heart Foundation, said:. We know that inflammation plays an important role in the development and progression of cardiovascular diseases and therefore interventions that can dampen inflammation have potential as future treatments to tackle this.

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Nitrates are the active ingredient in beet juice, as well as spinach and other leafy vegetables, including arugula and celery. During exercise, these nitrates are converted into nitric oxide, with various beneficial effects on blood pressure and cardiovascular health.

The benefits are most commonly found during aerobic exercise — that is, when breathing is increased to bring more oxygen into the body, for example, in walking, cycling or swimming. The researchers hypothesized that heart failure patients may benefit in similar ways to athletes, since heart failure is the gradual loss of pumping capacity.

When the heart is weak, fatigue and shortness of breath follow, making everyday activity difficult. Linda R. Peterson, associate professor of medicine at the Washington University School of Medicine. Peterson adds. Working with a small study group of only nine patients, the research team gave each of them a beet juice treatment.

Learn more about heart disease. The patients acted as their own control group; everyone received what appeared to be the same beet juice, the difference being that the nitrate content had been removed from some, making it a placebo beet juice.

Neither those taking part in the trial nor the research team knew the order in which patients received the treatment beet juice and placebo beet juice. The size of the benefit was estimated by the researchers by comparing the improvement in muscle power in an exercise program.

Andrew R. Coggan, PhD, assistant professor of radiology at the Washington University School of Medicine, says:. The magnitude of this improvement is comparable to that seen in heart failure patients who have done months of resistance training.

Based on the growing evidence around nitrates from work with healthy people, athletes and now their research on heart failure patients, the team would like to study nitrates in older populations too. A Knowledge Center article from Medical News Today looks at some of the other health benefits of beetroot.

Learn about interactions between Verquvo and other medications, supplements, foods, alcohol, and more. You can also find out when to avoid Verquvo. Two separate studies examined the long-term use of marijuana and the impact it may have on the heart.

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This may lead to a reduced risk of heart disease and stroke. Several studies suggest that dietary nitrates like those found in beets may enhance athletic performance. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance , and improving efficiency for athletes Eating beets may enhance athletic performance by improving oxygen use and endurance.

To maximize their effects, consume them 2—3 hours prior to training or competing. Beets contain pigments called betalains, which possess a number of anti-inflammatory properties 8 , 17 , This could benefit several aspects of health, as chronic inflammation has been associated with conditions like obesity, heart disease, liver disease, and cancer One study in 24 people with high blood pressure found that consuming 8.

Plus, an older study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort Beetroot juice and extract have also been shown to reduce kidney inflammation in rats injected with toxic, injury-causing chemicals Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.

Beets may have a number of anti-inflammatory effects, although further research in humans is needed. One cup of beetroot contains 3. Fiber bypasses digestion and travels to the colon, where it feeds friendly gut bacteria and adds bulk to stools This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease IBS , and diverticulitis 22 , Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes 23 , 24 , Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.

Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory However, more research is needed to determine whether beets could be used to improve brain function and reduce the risk of dementia among the general population.

Beets contain nitrates, which may increase blood flow to the brain and improve cognitive function. However, more research in this area is needed.

Beetroot contains several compounds with cancer-fighting properties, including betaine, ferulic acid, rutin , kaempferol, and caffeic acid Although more research is needed, test-tube studies have shown that beetroot extract can slow the division and growth of cancer cells 30 , 31 , Several other studies have found that having higher blood levels of betaine may be associated with a lower risk of developing cancer 33 , Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.

Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection. Beets have several nutritional properties that could make them a great addition to a balanced diet. Increasing your intake of low calorie foods like this root vegetable has also been associated with weight loss Furthermore, despite their low calorie content, they contain moderate amounts of protein and fiber.

Both of these nutrients can make it easier to achieve and maintain a moderate weight 36 , The fiber in beets may also support digestive health, decrease appetite, and promote feelings of fullness, thereby reducing your overall calorie intake Additionally, by including them in smoothies or other recipes, you can easily increase your intake of fruits and vegetables to improve the quality of your diet Beets have are high in water, moderate in fiber and protein, and low in calories.

All of these properties can balance your energy intake and improve your diet quality. Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet. You can juice, roast, steam, or pickle them.

For a convenient option, you can purchase them precooked and canned. You can even enjoy them raw, either sliced thinly or grated. Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.

Are beets good for people with diabetes? If possible, choose beets that feel heavy for their size with green tops still attached. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.

A high daily beet consumption may also mean you are not getting nutrients from other foods, however, so try to vary your diet. Beets contain betalains, a natural coloring agent with antioxidant and anti-inflammatory properties.

Some research suggests belatains may help reduce both symptoms and biological markers in the body related to inflammation 8 , 17 , The body needs nitric oxide to open the blood vessels that are necessary for getting and maintaining an erection. This may make them suitable for people with erectile dysfunction, although there is no scientific evidence to confirm this.

Can beets help with sexual function? They can support the health of your brain, heart, and digestive system, are a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.

Best of all, beets are delicious and easy to include in your diet. Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips. Simply thinly slice them, toss them with olive oil and your favorite seasonings, bake them for 10—15 minutes at °F °C , and enjoy!

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. From party dips to Caprese salad to fudgy chocolate brownies, beets add flavor and flare to a wide variety of recipes. Sweet and tangy pickled beets are a popular snack, side, and salad topping.

This article explains whether pickled beets are good for you. If you have diabetes, beets are a delicious, healthy addition to your diet. Read more to learn about the possible health benefits of beets. Numerous drinks may enhance your memory, concentration, and brain function.

Here are 15 brain-boosting juices and beverages. Thousands of different vegetables are grown worldwide, allowing you to add variety to your meals.

Here are 18 unique and healthy vegetables. Whilst awareness of NO 3 supplementation is now increasing, it is not clear if its effects are age-dependent.

Evidence suggests that vascular cells experience reduced endothelium-dependent dilation following inducement with age [ 3 , 4 ]. Data also indicates that younger adults might respond differently to dietary intervention than older individuals [ 15 ].

Despite this, data suggests that aged endothelium can maintain responsivity to dietary and lifestyle factors [ 16 ]. This is important, as non-pharmacological treatments could be a welcome alternative for some older patients, if tolerable and efficacious.

Therefore, the aim of this research is to investigate the effects of dietary NO 3 ingestion, in the form of beetroot juice supplementation, on cardiovascular and microvascular endothelial function in younger and older adults. A randomised, placebo-controlled, double-blind, crossover, pilot study was undertaken to evaluate the effects of acute beetroot juice supplementation in younger and older adults.

Forty-eight individuals volunteered to participate. Due to budget and time constraints, sample size was based on practicality, with a view to recruit ~30 participants.

Exclusion criteria of anti-hypertensive medication treatment, heart disease, diabetes or other diseases that impact cardiovascular function, the consumption of antacids or proton pump inhibitors, smoking, weight loss of more than three kilograms in the month before recruitment, and or incomplete denture, were executed.

Participants were screened prior to inclusion, provided written informed consent, and were randomised electronically using nQuery GraphPad Software, San Diego, CA.

The study was approved by the ethics committee of Sheffield Hallam University and registered at ClinicalTrials. gov Identifier: NCT All work was carried out in accordance with the Declaration of Helsinki. Figure one provides a Consolidated Standards of Reporting Trials CONSORT overview of the study design and procedures.

Body composition was assessed via bioelectrical impedance analysis Tanita MCMA P, TANITA, Japan. Previous data indicates that a beetroot juice providing 5.

The placebo matched the organoleptic qualities of the treatment. Participants and researchers were blinded to the administration of the supplementation. Urine samples, blood pressure and microcirculatory endothelial function was assessed at the start of each visit prior to the ingestion of the drinks.

Blood pressure assessments were then followed by urine sample collection and microcirculatory endothelial assessment. The third visit consisted of a crossover assessment in the same order.

Female participants were assessed during the same phase of their menstrual cycle to avoid hormonal fluctuation-induced alterations in vascular tone. Laser Doppler Flowmetry LDF evaluated microcirculatory endothelial function pre and post supplementation. Measurements were taken in the upper left forearm as previously described [ 17 ].

Briefly, a 7-point integrating LDF probe probe , Perimed AB and local heating disc were used Periflux system , Perimed AB, Jarfalla, Sweden. The probe and the heating disc were attached to the forearm of the participant. NO content was measured by the Griess reaction [ 18 ] using a NO 3 Colorimetric Assay Kit Sigma-Aldrich, St.

Lous, USA. Participants were instructed to avoid physical activity, maintain hydration and refrain from chewing gum or mouthwash 3 days prior to each visit, to maintain the oral microbiome and minimise disruption to the nitrate-nitrate pathway [ 18 , 19 , 20 ].

L to consume the day prior to each visit. Participants abstained from eating prior to each visit. Visits 2 and 3 were separated by a 7-day washout period. Data was assessed for assumptions prior to inferential analysis.

Baseline characteristics were compared between groups using an independent-samples t -test Young vs. Following this, a three-way, mixed-design ANOVA with two between-groups Treatment [NO 3 vs.

Placebo] and Age [Young and Old] and one within-groups factor time was undertaken for Blood Pressure, Heart Rate and LDF data. Urinary NO 3 data were analysed via a Mann—Whitney U test due to violations of normality.

Inferential analysis was carried out using SPSS Twenty-seven participants met our criteria, were randomised to the intervention, however two withdrew following Visit 1 Fig.

Twenty-five participants completed the study, no adverse effects were reported, and the intervention, placebo and assessments were well tolerated. Consolidated standards of reporting trials CONSORT flow diagram showing participant flow throughout the study. Differences in mean blood pressure and heart rate scores between conditions can be found in Table 2.

Three-way mixed ANOVA, with two between groups Treatment vs. Differences in pre-to-post CVC data between conditions can be found in Table 2. The results of this pilot study revealed that the treatment, placebo, and methods were feasible and well tolerated, but that a single dose of beetroot juice had no effect on blood pressure, heart rate or microvascular endothelial function in younger and older individuals.

This was surprising, considering that NO 3 supplementation has previously improved such parameters [ 8 , 9 , 10 , 11 , 12 , 13 , 14 , 21 , 22 , 23 ]. We hypothesise that the lack of effects observed might be explained by inadequate NO 3 dosing, indicating that methodological limitations rather than inadequate treatment efficacy explain these results.

Coles et al. reported that beetroot juice supplementation led to a 4. This contrasts markedly with the 6. In this latter study, 5.

Whilst the lack of effects we observed were disappointing, we posit that a dosing threshold might exist for reliable changes in blood pressure to be detected.

Wylie et al. We observed no change employing a 6. Therefore, it is possible that a minimum effective dose for NO 3 is above 6. Further work is perhaps needed to elucidate dosing thresholds such that future studies can be assured of achieving an appropriate level of efficacy.

It is also possible that this window might have been insufficient for the full effects of the ingested NO 3 to be realised. Nevertheless, most studies observing acute effects have done so, following larger amounts.

Therefore, whilst the 3-h window might have been sufficient to observe changes in the parameters we measured, the 6.

Ageing leads to stiffening of the large arteries, resulting in an increase in SBP, a decrease in DBP and diminished responsiveness to NO, which could be an important consideration, if using NO-based treatments for cardiovascular conditions [ 2 , 3 ]. Contrary to our expectations, we observed no differences between age groups.

Previous data from our lab indicated that older and younger adults differ in responses to dietary modifications that ameliorate microvascular health [ 15 ]. In this earlier work, we observed greater responses in younger participants whilst investigating the effects of a novel diet [ 15 ].

Interestingly, Jones et al. observed no change in endothelial function in older individuals following 4 weeks of beetroot juice supplemenation [ 23 ]. However, Wong et al. observed no change in microvascular function following a 3-day period in young volunteers however [ 24 ].

This evidence suggests a lack of age-related effects. Wong et al. discuss that sensory nerves initiate vasodilation and that supplemental NO 3 has no effect on sensory-nerve-mediated dilation, leading to poor responses if using techniques that measure this response [ 24 ].

However, research employing different methods offer similar findings too, suggesting that these effects are not an instrumentation issue—Gilchrist et al. observed no effect on macro and microvascular function using laser Doppler imaging in older participants in their study [ 25 ].

Collectively, evidence could indicate that beetroot juice does not affect microvascular function using techniques found in the literature. A strength of this study were the measures we took to control NO 3 intake prior to assessment. This was necessary to minimise the effects of habitual consumption of NO 3 -rich foods, which could lead to an additive effect when combined with the beetroot juice, or insufficient disparity in NO 3 consumption between groups or conditions.

Despite this, we observed a reduction in baseline CVC in older participants between treatments. Indeed, we took measures to promote the consumption of a NO 3 -depleted diet prior to assessment, including the provision of foodstuffs poultry, eggs, pasta , meal suggestions fresh meat, pasta, potato, and egg-based dishes and a list of foods to avoid such as leafy green vegetables and other NO 3- rich foods such as beetroot.

Despite this, it is possible that some older participants adjusted their habitual diet throughout the study period to the extent that this affected baseline CVC between conditions. It has been remarked elsewhere that few NO 3 studies have administered NO 3 -depleted diets during experimentation [ 25 ].

A lack of measures taken to control and monitor the diet could therefore be obscuring literature understanding of NO 3 supplementation. We have hypothesised previously that nutritional elements interact within a whole-food diet to augment the hypotensive and microvascular responses of an intervention [ 26 ].

Indeed, Gilchrist note that participants in the DASH study experienced greater hypotensive effects when total and saturated fat intakes were reduced alongside an increase in fruits and vegetables [ 25 , 27 ]. We observed similar findings when comparing a Vegan diet to a Mediterranean diet and hypothesised that the consumption of olive oil might augment the effects of the Mediterranean diet, which is abundant in NO 3 -rich foods [ 26 ].

This is important, as it is conceivable that the inconsistencies in response to beetroot juice supplementation observed in the literature are due to dietary components interacting, and that if participants are consuming a diet rich in NO 3, that the effects of supplemental NO 3 are augmented.

Indeed, isolating the effects of an intervention in free living conditions is challenging, and it is likely that there are elements of the diet that interact in such ways that are not known nor observable to date, and that these effects could be confounding data.

Research teams should therefore be mindful of the effects of habitual diets when administering interventions in free living conditions, and perhaps seek ways to control and assesses dietary factors to partition out their effects in subsequent studies.

This finding was interesting and perhaps indicates an age or lifestyle-related factor leading to greater rates of excretion in older individuals. Regular consumption of NO 3 -rich foods can increase its rate of excretion [ 28 ], which is consistent with our supposition that older participants might have increased their habitual intake between visits and explaining the disparity in h concentrations between groups.

This reinforces our suggestion for future research, to carefully monitor NO 3 consumption during treatment. A limitation of this study was the small sample size, as due to technical and budget restrictions we were not able to recruit equal group sizes.

A sample size calculation was also not performed for this study, and therefore we are unable to confirm whether the findings are adequately powered. Nevertheless, it is important to note that testing hypotheses within pilot studies, should be viewed as preliminary only, owing to statistical power not being a prerequisite nor null hypothesis testing a requirement [ 28 ].

Indeed, sample size in pilot studies are often based on pragmatics [ 28 ], however findings can provide an initial assessment of clinical benefit [ 29 ]. It has also been recommended that pilot studies provide descriptive data and confidence interval estimates such that decisions can be made with regards to further investigation in the area [ 9 , 29 ].

These can be found in Supplementary Tables 1 a— 3. We therefore recommend that our inferential results are interpreted cautiously. Issues of dosing, timing, and methods to assess microvascular function and habitual lifestyle factors have all been highlighted as being important considerations for future studies within this line of research.

These factors should be considered in future investigations that wish to compare responses in younger and older adults. Preliminary findings of this pilot study indicate that the treatment and assessments methods were feasible and well tolerated, and that a single dose of dietary NO 3 had no effect on cardiovascular function in younger and older adults.

A range of factors were highlighted that could explain the lack of treatment effect observed, including dosing, timing of follow-up blood pressure assessments and habitual diet, which need to be considered in future investigations if treatment efficacy is to be guaranteed.

We suggest that future work should be undertaken to elucidate the minimum effective dose for NO 3 supplementation and that more work is needed to explore dose x time interactions. Such findings are perhaps important if further work is to continue in this area.

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Proc Natl Acad Sci USA. Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Larsen FJ, Ekblom B, Sahlin K, Lundberg JO, Weitzberg E. Effects of dietary nitrate on blood pressure in healthy volunteers.

Engl J Med. Wylie LJ, Kelly J, Bailey SJ, Blackwell JR, Skiba PF, Winyard PG. Beetroot juice and exercise: pharmacodynamic and dose-response relationships.

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Acute dietary nitrate supplementation does not augment submaximal forearm exercise hyperemia in healthy young men. Appl Physiol Nutr Metab. Rogerson D, McNeill S, Könönen H, Klonizakis M. Encouraging effects of a short-term, adapted Nordic diet intervention on skin microvascular function and skin oxygen tension in younger and older adults.

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Inflammation is vital to protect the body from injury and infection. The high nitrate in beetroot, according to Dr Mahindrakar, appears to restore the function of the endothelium, the cells that line the inside of all blood vessels.

The expert suggested drinking beetroot juice daily considering its various health benefits. Betaine may also help protect your liver from toxins. BCCI secretary Jay Shah stresses that all centrally contracted players must participate in domestic red ball tournaments upon request from selectors, coach, and captain.

However, the national cricket academy's guidance will be taken into consideration for players with physical limitations. News Lifestyle Health Can drinking a glass of beetroot juice daily aid people with coronary heart disease? Can drinking a glass of beetroot juice daily aid people with coronary heart disease?

Thus, it can help prevent heart attack," Dr Pradeep Mahindrakar said. By: Lifestyle Desk New Delhi June 11, IST. Follow Us. ALSO READ Eight tips to make diet healthier and budget-friendly. ALSO READ Does eating two portions of fish a week increase the risk of skin cancer?

Tags: Beetroot Heart disease. Join our WhatsApp Channel And stay updated with the top news and updates. JOIN NOW. Post Comment. Jay Shah says centrally contracted players will have to play domestic red-ball cricket. Sports Updated: February 15, IST.

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Lifestyle Millions of older people don't get enough nutrients — how to spot it and what to do about it. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake , lengthening the time it takes to become fatigued, which allows people to stay active longer.

Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.

Beets are low in fat and high in fiber. Half a cup of boiled beets contains 0. Department of Agriculture. They are rich in vitamins C, A and K, which contribute to good bone health, along with several other B vitamins, which may protect against dementia and memory loss by improving blood flow to the brain.

They also include high levels of folate vitamin B9 , important for healthy cell growth and red blood cell formation. Most studies on the health benefits of beets are based on drinking its juice, but beets also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried.

Beets can be pickled so they can be enjoyed year-round. Like the roots, the leaves can be eaten and contain high levels of vitamins A, K, C and E. Champagne said she likes to roast beets in olive oil and spices, blend them into dips with yogurt and garlic or use them to brighten up coleslaw.

She also boils them with onions and then chills them. If you have questions or comments about this American Heart Association News story, please email [email protected].

American Heart Association News covers heart disease, stroke and related health issues. Not all views expressed in American Heart Association News stories reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc.

Permission is granted, at no cost and without need for further request, for individuals, media outlets, and non-commercial education and awareness efforts to link to, quote, excerpt from or reprint these stories in any medium as long as no text is altered and proper attribution is made to American Heart Association News.