this is how you should consume beetroot juice to increase your performance

Beetroot is a large, fleshy root that grows on the plant that bears the same name. It is scientifically known as Beta vulgaris and although there are several varieties, the red one is the most consumed. In Latin American countries, it is also called betabel, beteraba, beetroot and beterraga. It is from the same family as spinach and Swiss chard.

The Body Mind portal indicates that this food is a good source of folic acid, as well as vitamin C and potassium. Specifically, 100 grams cover a third of the daily needs of folic acid for an adult, a sixth of those of vitamin C and 8% of those of potassium and magnesium.

It also contains a significant amount of phosphorus and provides very few calories. Other nutrients that are found in significant quantities are vitamins B1, B2, B3 and B6, and the minerals iron and iodine. All nutrients, especially iron, are better assimilated when beets are taken in juice form, says the aforementioned website.

According to experts, since the beginning of its consumption, it has been said that beetroot “helps you live longer”, since it stands out for its high water content (87.6%), as well as for having insignificant amounts in its composition. of lipids (0.2%), and proteins (1.6%). It has a high content of carbohydrates that can reach 6.7% of its composition, higher than that of many other vegetables.

One of the benefits attributed to beetroot is that it promotes brain health, which is due to its high level of antioxidants, vitamin C and, above all, nitric acid. According to a paper published in the journal Biology and Chemistry, beet juice brain health thanks precisely to the aforementioned acid.

Analyzes carried out by scientists from the University of Oxford (United Kingdom) led to the conclusion that regular consumption of this vegetable has a positive impact on health and protects against diseases such as Alzheimer’s.

An article from the Better with Health portal indicates that nitric acid strengthens the immune system, which helps fight bacteria that attack the brain and destroy cells and tissues to the point of favoring the appearance of dementia.

It also allows you to regulate blood pressure by dilating the arteries. Thanks to it, people fight against the development of strokes. This acid also It reduces inflammation, improves sleep quality and enhances senses such as sight and smell.

Other research carried out by the Department of Health and Exercise Sciences at Wake Forest University in Winston-Salem, North Carolina, United States, determined that the effects on the brain can be reinforced simply by drinking beet juice before exercising .

The results of the experiment showed that older adults who took it before engaging in moderately intense physical activity demonstrated greater connectivity in brain regions associated with motor function, compared to those who did not take it.

Other benefits

However, boosting brain health is not the only benefit of this vegetable. According to a study carried out at Connolly Hospital in Dublin, Ireland, regular consumption of beetroot juice can help relax blood vessels, leading to lower blood pressure and better heart and brain health.

This drink also helps fight tissue inflammation and protects it not only from free radical attack, but also from fat accumulation. In addition, it reduces the effect of certain chemicals that are harmful to DNA and that can favor the appearance of tumors.

How to prepare the juice?

Beet juice can be prepared alone or accompanied, for example, with spinach, apple and carrot. To make it, you need half a cup of chopped spinach, an equal amount of diced beets, a cubed apple, two carrots and five almonds or walnuts.

All ingredients are added to a blender and processed for three minutes until it reaches the desired consistency. It is then served and ready to eat. The recommendation is to take it mid-morning and three times a week to improve memory and enhance concentration.

According to experts, regular consumption of this drink does not represent any risk, except for people with a tendency to form oxalate stones in the kidney, because beets are rich in oxalic acid. Beet stains urine and feces red, but it is nothing to worry about, as it is something innocuous and temporary.