Beetroot Juice Health Benefits: Nowadays high blood pressure i.e. hypertension is becoming common among people of all ages. According to WHO report, about 1.3 billion people aged 30 to 79 worldwide are suffering from high blood pressure, and almost half of them do not even know that they have this problem. For those who know, it is not easy to control blood pressure. Along with medicine, it is also important to make changes in right eating habits and lifestyle. Healthy eating habits can help a lot in controlling blood pressure. Today in this episode we are going to talk about beetroot juice.
In a study it was also found that drinking beetroot juice increases the level of nitric oxide, blood vessels become flexible and blood pressure remains controlled.
Actually, beetroot is considered very good for the heart. If you drink it in the right quantity and regularly, it can relax the blood vessels and improve blood circulation, due to which the blood pressure starts reducing gradually.
Why is beetroot juice beneficial?
Beetroot is rich in nutrients. It contains electrolytes, antioxidants and many such compounds which are considered good for the heart and blood vessels.
In TOT news on this topic Dietician Neha Shirke told that the nitrate present in beetroot juice gets converted into nitric oxide in the body. It widens the blood vessels, due to which blood flows easily and reduces the pressure on the arteries. This is the reason why blood pressure starts decreasing. In a study it was also found that drinking beetroot juice increases the level of nitric oxide, blood vessels become flexible and blood pressure remains controlled.
What does the research say?
Scientists have considered beetroot juice beneficial for people with hypertension. A meta-analysis in 2017 found that Drinking beetroot juice regularly reduces both systolic and diastolic blood pressure. On average, a decline of 3.55 mm Hg in systolic blood pressure and 1.32 mm Hg in diastolic blood pressure was observed. Even though these numbers may seem small, it can significantly reduce the risk of stroke, heart disease and other serious problems related to blood pressure.
How much beetroot juice should you drink daily?
The same amount is not right for everyone, but studies looked at people who drank 70 ml, 140 ml and 250 ml daily. Improvement in blood pressure was seen in everyone, but those who drank 250 ml daily got the best results. According to dietician Neha Shirke, About 200 ml daily is sufficient for most hypertension patients. By drinking it regularly, blood pressure gradually comes closer to the normal range.
How quickly is the effect visible?
The effect of beetroot juice can be seen quickly. Neha Shirke says that within 3-4 hours of drinking juice, nitrate gets converted into nitric oxide, due to which blood pressure starts reducing.
Hypertension Journal It was also found that Blood pressure starts reducing in about three hours. However, to get long term benefits, it is important to drink it regularly along with a balanced diet and healthy lifestyle.,
Pay attention to side effects-
Beetroot juice is generally safe, but large amounts are not right for everyone. Some people may have dysuria, in which the color of urine or stool becomes pink or red. It does not cause any harm and gets cured after stopping the juice. This is especially seen in people suffering from iron deficiency.
Drinking beetroot juice on an empty stomach can cause problems like flatulence, gas, stomach pain or diarrhea. Also, beetroot is high in oxalate, which can increase the risk for people with kidney stone problems. Drinking too much can also put pressure on the kidneys.
Should you include it in your diet?
If you want to take beetroot juice for high blood pressure, then keep in mind the quantity and regularity. Drinking 200 ml juice daily along with a balanced diet can prove beneficial. In case of any problem or disease, please consult a doctor or dietician before adopting it.
Beetroot juice, when taken properly, can prove to be a natural help in controlling blood pressure and is also good for the health of the heart and blood vessels.
