An Australian study published on December 11, 2012* in the Journal of Nutrition demonstrated that drinking a large glass of beetroot juice lowered blood pressure by 4 to 5 mmHg in healthy men.
Hypertension is a very common disease, which can cause serious complications, such as myocardial infarction or stroke. Lowering the pressure, even a few mmHg (millimeters of mercury) is very beneficial. The researchers believe that this reduction of 4 to 5 mmHg points would reduce the number of deaths caused by hypertension by 10%.
Study organization
Australian researchers gave 30 healthy volunteers (15 men and 15 women) 500g of beetroot juice and 500g of apple juice (colored red to resemble beetroot juice) to act as a placebo. It should be noted that the beetroot juice contains some apple juice (28% apple and 72% beet) and that the juice contained a nitrate concentration of 15 mmol per liter.
The study was conducted as double-blind, randomized (randomized) and crossover (crossover).
To participate in the study, each individual should have a systolic blood pressure greater than 120 mmHg (pressure greater than 12), that is, not have hypotension and be healthy.
The 30 participants consumed a beetroot juice and a placebo juice (apple juice), two weeks apart, the order of administration varied from one individual to another (random). For example, if a volunteer was (unknowingly) given beetroot juice, two weeks later he was given the placebo, and vice versa if he started taking the placebo. After each juice (beetroot or placebo), the investigators measured each subject’s blood pressure for 24 hours after ingestion.
The effect of nitrates
The researchers noted that beetroot juice is rich in nitrates, a substance that is responsible for the hypotensive effect. In the human body nitrates are transformed into nitric oxide (NO). This molecule is responsible for the relaxation and dilation of blood vessels. Blood flow becomes easier, thereby reducing the pressure.
inconclusive for women
Although this study also included women (N = 15), statistical analyzes were unable to conclude a scientifically acceptable effect. A possible explanation for the gender difference in this study comes from the fact that the women who participated in the study were on average older than the men. In addition, some women were taking other medications such as contraceptives (potential interactions) that could cause bias.
Drink beetroot juice!
With the men studied (N = 15), it was possible to reach an interesting result. In this group, consumption of beet juice led to a reduction in pressure of 4 to 5 mm Hg 6 hours after ingestion.
Other studies have already demonstrated the effectiveness of beetroot juice against hypertension ( read the results of these studies here ), with results sometimes even more significant, with a reduction of 10 mmHg in some cases. What is new in this Australian study is that consumption of beetroot juice can, at least in humans, cause a decrease in blood pressure in healthy subjects who are not on a special diet. Beet juice can have a preventive effect against hypertension.
Also remember that beetroot juice, again because of its nitrate concentration, has a positive effect on the practice of sport ( read more information here ) that increases performance. It is also estimated that beets play a preventive role against bowel cancer.
Conclusion: do not hesitate to regularly eat or drink beetroot, raw if possible, to retain all its nutritional properties. It really is a “superfood”.
And remember the oft-used saying, “the more colorful the food, the more health-friendly it is! The beetroot is the perfect illustration.
I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.