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Beetroot

Also: chukandar (Hindi) · beets · Beta vulgaris

Nitrate-rich beetroot juice lowered blood pressure in short trials.

Overall evidence

Evidence level: Moderate evidence

Consistent short-term trial results, but little long-term data.

Several trials or reviews point the same way, but studies are short, small, mixed in quality, mostly observational, or test concentrated forms rather than everyday food.

Beetroot
Photo: BriannaWalther, via Wikimedia Commons (CC-BY-SA-3.0)

What it is

The sweet, earthy root of Beta vulgaris, naturally high in nitrate, which the body can convert to nitric oxide.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Eastern Europe

    Borscht and fermented beet kvass are staples, and beet kvass is drunk as a tonic.

  • India

    Beetroot is grated into salads and halwa, and its juice is a popular morning drink.

What the research says

Each claim graded on its own evidence.

  • Beetroot juice and blood pressure

    Evidence level: Moderate evidence

    A 2013 meta-analysis of 16 short trials found inorganic nitrate and beetroot juice lowered systolic blood pressure in adults. The authors said longer trials in people at higher risk were needed.[1]

In food amounts

A small glass of juice or a couple of cooked beetroots; trials often used concentrated juice shots.

We describe everyday cooking amounts only, never supplement doses.

Safety

Medicines
If you take blood-pressure medicines, talk to your doctor before drinking concentrated beetroot shots regularly.
General
Beetroot can turn urine or stools pink or red. This is harmless, but see a doctor if you are not sure the colour is from beetroot.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis (Siervo et al.) — Journal of Nutrition 143(6):818–826, 2013

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with beetroot

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