People worried about high blood pressure may find drinking beet juice helpful. A UK study suggests that consuming small amounts of beet juice daily can help alleviate hypertension symptoms.

Researchers at Queen Mary University of London had individuals diagnosed with hypertension or at risk of hypertension drink a beverage daily for four weeks. Half of the participants were given 250mL of beet juice daily, while the other half received a placebo that tasted and looked identical to the beet juice.

As a result, only the group that drank beet juice experienced a decrease in blood pressure, returning to the 'normal' range. However, two weeks after the study ended and the participants stopped consuming beet juice, their blood pressure returned to previous high levels.

Beets are rich in minerals and nitrates. In particular, nitrates are converted into nitrites and nitric oxide in the body, which relax and dilate blood vessels. This is why beets can be a powerful tool for managing blood pressure and promoting cardiovascular health. Professor Tim Spector, a genetic epidemiologist at King's College London, also stated, "Beets contain polyphenols that reduce inflammation and nitrates that are essential for dilating blood vessels and increasing blood flow, providing various health benefits," adding that "they are foods that help improve athletic performance and control hypertension."

Actually, beets are rich in polyphenols and anthocyanins, making them effective in eliminating reactive oxygen species in the body and suppressing cancer-related inflammation. In particular, polyphenols are about four times more abundant than in tomatoes or garlic. Additionally, as a red vegetable, they contain lycopene and ellagic acid, which also help strengthen immunity and improve vascular health. Furthermore, beets are rich in betaine, which helps boost energy and enhance athletic performance. According to a study published in the British Medical Journal, cycling athletes who drank beet juice traveled 16% farther than those who did not.

However, the Queen Mary University study showed that blood pressure, which had been elevated after drinking beet juice, returned to normal, suggesting that continuous consumption of beets is necessary for long-term benefits.

If you eat beets to supplement nitrates, a generous serving of about one plate is sufficient. Containing approximately 6 to 10 mmol of nitrates, you can gain enough health benefits.