A glass of beetroot juice has enough nutrients and minerals to keep your body healthy and fit. However, the question of how much beetroot juice to drink per day is something you should know.
Hi, my name is Amy and I’m a single mum to a beautiful baby girl named Brenda. She is a handful. At one year, she can’t stay still for two minutes. She loves to run around the house and this leaves me exhausted running after her around the house. So to replenish my energy I love making beetroot juice. There is just one problem, I have heard and been told by many of my friends to take it slow on beet juice because it can give me health problems. However, from the research I’ve done there are many varied opinions and answers to this question. So before I took any more beetroot juice I went to see my doctor for more information.
Beetroot juice benefits
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Beetroot juice has many benefits because beets are rich in nitrates. Studies have shown that if you consume beetroot juice it will improve your blood flow and regulate your blood pressure. Beetroot is an excellent source of nitrates, Vitamin C, folate, potassium, fiber, and antioxidants. Taking beetroot juice daily has been found to give good results especially when working out.
How much beetroot juice to drink per day?
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This is a question that confuses most people because taking excess can put your health in danger. You can either make your own beetroot juice or buy it and if you’re just starting to take beetroot juice it’s recommended you start with small amounts then increase it as you go. This is because it’s a strong detoxifying agent.
It’s recommended that you take 0.06 mmol per liter per kilogram of your body weight. So if you weigh 68 kg, you should take 4.08 mmol of nitrates per day. Some people say that consuming two cups of beetroot juice per day will not affect you in any way. Those people who have been drinking beetroot juice every day for a long time will not have any issues with the juice. Someone else might tell you they got nauseous or vomited after drinking beetroot juice. These are mostly people who are new to juicing or have an allergic reaction. With these kinds of variations, it shows that the amount of beetroot juice you consume may differ if you have any existing health conditions.
According to a study done by the British Heart Foundation, a person suffering for high blood pressure or hypertension has shown a drastic decrease in their blood pressure levels of 10 mm HG after drinking beetroot juice daily. The nitrates in the juice help to increase the levels of nitric oxide in your body which relaxes and widens your blood vessels helping blood to flow smoothly.
Taking a daily dose of 250ml of beetroot juice which contains 0.2g of dietary nitrates are also recommended. This is equivalent to you taking two beetroots or a bowl of lettuce.
It’s said that if you drink 8 ounces of beetroot juice a day it can lower your blood pressure significantly for up to 24 hours especially if you have hypertension.
In another study, a couple of men were given 70ml, 140ml, and 280ml, of beetroot juice that is 236.588ml in one cup to see if their athletic performance improved. Positive improvements on their athletic performance were noted but there are no recorded side effects mentioned.
Although some of the studies done will tell you how much beetroot juice to drink per day, they fail to mention the side effects of beetroot juice on people who drink excess amounts. Click here for more information on how much beet juice to drink.
Are you still confused on the amount of beet juice to drink?
Beetroot juice is a good detoxifier and if you’re new to drinking the juice it can overwhelm the liver so it’s recommended to start slow. After looking at the studies done by various people it’s safe to say that a quarter cup to 2 cups is a safe amount of beetroot juice to consume. However, there are those who experience vomiting, nausea, and other side effects. To be on the safe side start slow and then increase the amount as you go.
Can you drink beet juice on an empty stomach?
Drinking beet juice on an empty stomach can be a little uncomfortable since beets are excellent detoxifiers. If you aren’t used to the taste you can get nauseated, you can mix beet juice with a sweeter fruit like oranges to make the taste bearable.
Is it safe to drink beet juice every day?
It’s said that drinking 2 cups of beet juice daily is a safe amount for healthy adults. Although there are varying opinions on this, some people could be allergic to beets or react with other medication they’re taking.
How much beet juice lowers your blood pressure?
Some studies show that drinking half to a cup of beet juice daily will lower your blood pressure significantly. The exact amount to take hasn’t been determined.
How much beet juice will improve my exercise efficiency?
Beet juice contains nitrates that it converts to nitric oxide that dilates your blood vessels increasing blood flow and oxygen which improves your performance. According to studies, taking half a cup of beet juice for a week helped volunteers to run for longer before showing any fatigue.
Can beet juice cause damage to your kidney?
Beets contain oxalates that can cause kidney stones if you’re susceptible. The high levels of oxalates can cause kidney stone formation which can cause problems.