Nitrates found in beets receive the most attention from scientists. After eating this vegetable or drinking its juice, some of the nitrates are converted into nitrites in the body, and later into nitric oxide.
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Nitric oxide helps relax the smooth muscles in the walls of blood vessels. The blood vessels slightly dilate, making it easier for blood to flow through them. This process is important for regulating blood pressure and supplying tissues with oxygen.
A 2021 meta-analysis of 27 randomized trials showed that inorganic nitrates in beets can slightly reduce arterial stiffness and improve the function of the endothelium – the cell layer lining the inside of blood vessels. However, the authors of the studies emphasized that more high-quality research is needed for more reliable conclusions.
Blood pressure may slightly decrease
When blood vessels relax and dilate, resistance to blood flow may decrease, and along with it – blood pressure.
An earlier review of 16 clinical trials showed that consumption of inorganic nitrates or beet juice was associated with an average reduction of 4.4 mmHg in systolic, or upper, blood pressure. The change in diastolic blood pressure was much smaller and statistically insignificant. The included studies were small and lasted from a few hours to 15 days, so their results do not allow conclusions about long-term effects.
In a longer study involving 68 people with elevated blood pressure, daily intake of dietary nitrates also helped reduce blood pressure. However, many such studies use concentrated beet juice or precisely calculated nitrate doses, so the effect of regular cooked beets may be weaker and depend on the amount consumed.
Therefore, eating beets does not necessarily lead to an immediate noticeable decrease in blood pressure. The result depends on a person’s health, overall diet, the amount of beets, and the nitrate concentration in them.
Bacteria living in the mouth are also important
The conversion of nitrates to nitric oxide begins not in the stomach, but in the mouth. Certain bacteria living on the tongue convert nitrates into nitrites, which later participate in the formation of nitric oxide.
For this reason, frequent use of strong antibacterial mouthwash can disrupt this process. Studies show that the composition and activity of oral bacteria can influence how the body responds to dietary nitrates.
This does not mean that oral hygiene should be abandoned, but therapeutic antibacterial mouthwash should not be used longer or more often than recommended by a dentist.
In what form are beets most beneficial?
Beets can be eaten raw, boiled, roasted in the oven, or pickled. They can also be added to salads, soups, mashed with chickpeas, or served as a side dish. It is worth noting that pickled beets may contain a significant amount of added sugar and salt.
Studies most often used concentrated beet juice because it is easier to determine the exact nitrate dose this way. However, juice contains less fiber than the whole vegetable, so it is more beneficial not to limit oneself to juice alone in the daily diet.
There is no officially established portion of beets that would treat blood vessels or lower blood pressure. They can be included several times a week in a vegetable-rich diet, but one should not expect a single product to eliminate the effects of other habits – high salt intake, smoking, or lack of physical activity.
Who should be more cautious?
People whose blood pressure is already low or who take blood pressure-lowering medications should monitor how they feel and consult a doctor when starting to regularly drink concentrated beet juice.
Beets also contain oxalates. People who repeatedly develop calcium oxalate kidney stones may be advised by a doctor or dietitian to limit foods high in oxalates. Beets are classified as such foods.
After eating beets, urine or stool may take on a reddish tint. This is usually harmless and related to the vegetable’s pigments, but if the color change causes concern or other symptoms appear, one should consult a doctor.
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Prepared based on: PubMed and kidney.org.
