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A new study shows that beet juice could lower blood pressure
The health benefits of juicing beets.
Need another reason to pull out the juicer? One of the hottest ingredients to juice this spring, beets, has been noted in a new study for lowering blood pressure and helping those with hypertension.
The study, published in the journal Hypertension, looked at 15 adults with type 1 hypertension (or systolic blood pressure), and observed them for 24 hours after they drank one 8-ounce serving of beet juice (roughly the equivalent of two beets). The researchers found that blood pressure dropped about 10 millimeters of mercury (mm Hg) in that time period, especially three to six hours after drinking the beet juice. Why beets? Beets are chock-full of nitrates, which convert into nitric oxide in the body; the gas helps blood vessels expand and improves blood flow.
The reason the study is so notable, Everyday Health notes, is that previous studies have found that only a large amount of beet juice — a full pint — would have an effect on blood pressure. "In this study, we saw that a dose that had a really small effect in healthy people had a really impressive effect in people with high blood pressure,” said Amrita Ahluwalia, Ph.D., the lead author of the study and a professor of vascular biology at Barts and The London Medical School in London to Everyday Health. And of course, higher blood pressure is linked to an increased risk of stroke and heart attacks.
Another vegetable high in blood pressure-lowering nitrates? Kale. So really, what excuse do you have to not be juicing this summer?
Juicing 101 A beginner's guide to getting started with juicing
No, these are two very different things. They're both very healthy for you, and one isn't better than the other, necessarily.
A smoothie is made in a blender. It's blended, not juiced. With a smoothie, you retain the pulp (which is insoluble fiber). This can be either gross or good depending on what you're blending. A blended drink yields a lot more because of the pulp, and some people like that, but others find it difficult to drink all of it.
Juice is juiced with a juicer. Juicers 'juice' your produce and separate the pulp (the insoluble fiber) from it. You discard the pulp and drink the juice. You still get fiber in the form of soluble fiber. I know, crazy, right? You just learned something new today.
Juicers are things like a Breville juice fountain, Omega VRT350, Omega 8006, etc. Not a nutribullet! A nutribullet is a blender that blends. Those blades chop things up like every blender works. It has pulp in it no matter how much you blend it. It can't turn into juice unless you separate the juice from the pulp or you apply magic to it (like their marketing team does).
If you only have a blender and still want to juice, you still can! If you get a cheese cloth or something similar, you can strain your blended drink and turn it into juice. It's a little more work and wont yield as much as a good juicer, but it's something.
If you want to read more about juicing vs blending, take a look at our article on Juicing vs Blending.
There's nothing wrong with smoothies. We love those too, and we even have a separate site dedicated to smoothie recipes because we consider the recipes to be so different. This isn't a battle of "what's better? Juice or smoothies?", it's a battle of "what do you like best?"
My friend said juicing isn't healthy because you don't get any fiber.
Fiber is what helps move food through the digestive system, but it's not digested. There's two types of fiber: 'soluble' and 'insoluble'.
When you juice, the pulp you see in the 'pulp bin' is mostly the insoluble fiber.
You're still getting plenty of soluble fiber in your juice. Even if your juice gave you 0 grams of fiber, it would still be very healthy for you.
It's like saying that your water isn't healthy because it doesn't have fiber in it. Juice is a healthy beverage and shouldn't be relied on for your insoluble fiber.
What's the difference between soluble and insoluble fiber?
Insoluble fiber is the left-over pulp after juicing. Only a small amount of this makes it to your juice. If you were to mix insoluble fiber in a glass of water, it would sink to the bottom, absorb the water and puff up. If you imagine that moving through your body, you can picture what it does for you. It's beneficial to help get things 'moving' and prevents constipation.
Soluble fiber will make it to your juice. Soluble fiber is 'soluble' in water. Soluble fiber (like gums and pectins) will partially dissolve in water and form a type of gel. Soluble fiber absorbs digestive bile made by cholesterol, which creates even more digestive bile, which then helps to lower LDL (bad) cholesterol. Soluble fiber also can help moderate your blood glucose levels because it helps sugar to be more slowly absorbed, which is why some diabetics report juicing to be helpful to them.
We personally love the consistency and the great flavors we can make with juice. We can put weird things like sweet potatoes in our juicers and create a delicious dessert-like juice, but we sometimes feel a bit limited with flavors in our smoothies.
What's the easiest way to get started juicing?
Our Juice Challenges were created by us to make this whole juicing thing as simple as possible while still allowing you to challenge yourself to get into a healthier habit/lifestyle of juicing. Our free challenges aren't juice cleanses, they're a challenge to drink a minimum of 1 glass of juice a day, every day, for the length of the challenge. You still eat normally.
The reason why it's suggested for a beginner is because we supply you with a shopping list and we tell you which recipe to make every day using that shopping list, so we've taken a lot of the thought out of juicing so you can just focus on enjoying it.
After a challenge, you'll have a new sense of how flavors come together in your juice and you'll be able to start experimenting with your own recipes. People have lost weight and feel great after going through a challenge. Give it a try!
Other Fun Things
If you get a weird vegetable from the market, you can see if it exists in one of our recipes on our ingredients page or check out the nutrients in it by visiting our juice builder page.
Also, be sure to check out our collection of juice recipes at the top of this page. You might find it's exactly what you're looking to start with.
How to Freeze Beets in 3 Ways
We love beets, they are healthy and just so delicious. There are many ways to preserve beets, here we share how to freeze beets in 3 different ways.
We like to grow Cylindra, a very sweet Heirloom beet that grows in a long cylindrical shape. Very nice for slicing. Sometimes they get huge, too.
We also love the Beet Chioggia, an Italian beet variety that is red and white. This variety does not bleed and is a bit sweeter, I also find that this variety is a bit easier on digestion.
1. How to freeze cooked beets
Beets are best to be cooked whole with the skin on. Just cut up the leaves, leaving about an inch. That prevents them from bleeding out. As soon as you can put a fork in, they are done. It will take 30-50 minutes, depending on the size.
It works very well with cooking up a lot of beets whenever we want them for supper and freezing the rest. I like to cook beets in a pot with about an inch of water at the bottom, so that the beets are steamed, not boiled in water. It preserves the taste better. Read more in How to steam vegetables without a steamer. But beets can also be cooked in water, as you would cook potatoes.
After they are cooked, peel the hot beets under running water, the skin will come right off. Or let the beets cool off and then peel them, again, the skin will simply come off.
To freeze slice the beets and spread them on a baking sheet in a single layer. When frozen, transfer them into a freezer bag. That way you can easily take portions out as needed.
In the winter we just reheat them, and we have delicious beets, just like fresh. These are great in beet salads or soups.
2. How to Freeze roasted beets
This idea to freeze roasted beets comes from a reader, we tried it and like it. We used the Beet Chioggia, our favorite beat for roasting.
Cut the beets into the desired size, you can peel them or roast with skin on and slip the skin off after roasting.
Drizzle with some olive oil or balsamic vinegar and roast for 15-30 minutes at 350F, so that they are barely done, they can just be pierced with a fork.
Let cool and transfer the baking sheet into a freezer. When frozen, transfer the roasted beets into a freezer bag. That way you can easily take portions out as needed. Reheat in the oven, sprinkled with some seasoning for about 20 minutes, or in a covered dish in the microwave for 5 minutes.
3. How to Freeze chopped beets
Beets can also be frozen raw when chopped into small pieces. This is a great way to freeze beets for soups and borscht. Chopped vegetables do not have to be blanched to freeze. Just like carrots, they keep well raw.
Cut the raw peeled beets into small pieces, transfer into a freezer bag, label and freeze. Any beet variety can be frozen like that.
Do you prefer canning?
What about the beet greens, can they be frozen too?
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3 Arugula Juice Recipes
Now that you’re ready to start getting more of the delicious and beneficial arugula in your juices, get ready to toss out the same old lettuce combinations and start whipping up these yummy arugula juice recipes!
Rockin’ Rocket Juice
Need more energy to fuel you through the day? Here’s a perfect juice recipe for challenging days (and workouts):
- 2 carrots
- 1 cucumber
- 1 beet (both the bulb and the greens)
- 1/2 cup arugula
- 1/2 apple
- 1/4 inch ginger
This delicious, antioxidant-rich juice recipe keeps you hydrated, provides an energy boost, and gives you a heap of nutrients all in one go!
Gentle Green Giant Juice
Here’s a simple, refreshing and very nutritious juice recipe:
- 3 cucumbers
- 1 lime, peeled
- 1 green apple
- handful of basil
- handful of arugula
It’s an antioxidant and mineral-rich juice recipe that’s perfect to sip on whenever you’re feeling stressed or unwell – both arugula and basil are chock full of anti-inflammatory benefits and basil has long been known to have mildly sedative, soothing qualities, which makes this a lovely juice to sip on when there’s just too much going on.
Digestive Booster Juice
Feeling a bit cramp-y? Had a little too much to eat over the weekend? Here’s a juice recipe to help you take care of whatever’s going on in there:
- 1/2 cup arugula
- 1/2 fennel bulb
- 2 cucumbers
- 2 green apples
- 1 inch ginger
This is a great stomach-soothing juice recipe, thanks to fennel, which is full of antioxidants like quercitin and rutin which encourage more digestive juices in the stomach, making it easier for your body to break down and absorb as much nutrients as possible from digested food.
Add to that flavorful ginger, which on top of adding a zing to any juice recipe you add it to (ginger is no shy flower – you will know when you’re drinking ginger juice), also comes with a number of unique and powerful benefits. For starters – it’s an ideal digestive aid and incredibly effective for nausea and vomiting caused by motion sickness, seasickness, or even pregnancy.
Because of its positive features, the doctors call the beetroot a natural aspirin.
- Beet juice raises the body’s stamina, improves the level of iron in the blood and enhances blood circulation.
- It is an excellent antioxidant with anti-inflammatory properties because of the betalain pigment in it. This beetroot ingredient prevents the cells damage and removes free radicals from the body.
- Beetroot lowers the blood cholesterol, stimulates the metabolism and the liver function.
- Cellulose and pectin in beetroot are excellent for cleansing the intestines, accelerating the metabolism and avoiding many digestive disorders.
- It also contains carotenoids such as lutein and zeaxanthin, great for the health of your eyes.
- It also lowers the blood pressure and prevents various heart disorders.
- Thanks to magnesium, beet juice eliminates the stress and its side effects.
- Unlike other vegetables, beets contain a certain amount of cobalt, recommended for vegetarians.
- Beets prevent the body aging, act against liver diseases, fever, constipation, cancer, colds and nicotine poisoning. showed that beet has breast cancer fighting properties. The beetroot extract showed a dose-dependent cytotoxic effect on both, breast and prostate cancer cell lines.
1. Beetroot Juice Recipe – The Main Recipe
You should make beet juice out of raw, not cooked beets. Here’s the simplest way to prepare it.
Peel the beetroot and chop it on small pieces. Put the beet pieces in a juicer. Pour some lemon juice over and add honey or maltex. Mix them well. Leave it to stand for several hours. Enjoy!
2. Cocktail For Reducing The Blood Pressure
- 1 cup of fresh carrot juice
- 1 cup of fresh beetroot juice
- 1 cup of Raw Organic honey or Vegan Honey Substitute
- ½ cup of Alcohol (domestic brandy)
Put all the ingredients in a glass jar and leave it in a dark place for 3 days. Consume one spoonful, three times a day, at least three continuous months.
3. Cocktail For Reducing The Blood Cholesterol Level
Peel the beets and put them in a juicer. Pour the juice in a glass bottle and add the lemon juice. Keep the juice in the fridge.
Drink ½ cup (100 ml.) in the morning and ½ cup before bedtime.
Before use, shake the bottle. Drink a full dose.
4. Cocktail For Boosting The Immunity and Regulating The Metabolism
- 3 small beets
- 3 apples
- 2 carrots
- 2 small celery
- 2 oz. (60 gr) of ginger
- 1 lemon
- 2 tbsp. of honey
Put the apples (with peel), carrots, celery and beets (chopped into small pieces) in a juicer. Add the lemon juice, ginger and honey.
From this amount, you will get two cups of juice for a next few days. Repeat this until you feel an improvement.
5. Cocktail – Concentrate
Wash the beetroot and cut off the top. Using small knife, make a hole and pour the lemon inside. Let it stand for 12 hours.
Why You Should Be Juicing Beets - Recipes
Naturopathic medicine is showing wonderful benefits to help protect the heart. A new Canadian study suggests that the naturopathic approach will decrease cardiovascular risk and lower the incidence of metabolic syndrome, a condition which includes high blood sugar, high blood pressure and high cholesterol.
One tenet of naturopathic care is to work with a patient’s food intake, and one food that has impressive research and clinical use for healthy blood pressure is beetroot juice.
Benefits of Beetroot Juice
Known for decades as a liver-protective food, beets may not be the newest kid on the superfood block, but mounting research is showing why you should take another good look at this root vegetable in juiced form.
Many of our patients have mentioned that juicing beets will give them more energy for their day. Research is showing that this may be due to the ability of components in the juice to improve blood flow. Beetroot juice has been shown to help the body respond better to exercise, by balancing oxygen use and increasing stamina.
Beetroot juice is one of the richest dietary sources of antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles. These natural nitrates increase a molecule in the blood vessels called nitric oxide, which helps open up the vessels and allows more oxygen flow as well as lower blood pressure.
Beetroot juice may also be an important ally to lower blood pressure. Whether the yellow or red kind of beets, the juice provides excellent blood pressure-lowering ability. Meta-analysis (a quality study that reviewed many past studies) of 254 people between 2006 and 2012 showed clear reductions in blood pressure, with the systolic blood pressure (the number on top) showing the best reduction.
For Blood Pressure, Is It Better to Eat Beets or Drink the Juice?
In many cases, eating the whole food is the best way to get all the nutrients, fiber and healthy effect. But, in this particular case for blood pressure lowering, you are actually better off drinking the juiced beet root to get the maximum benefit. When you cook the beet or ferment a beet (like we find in a pickled beet), the amount of healthful nutrients for blood pressure benefits will decrease. By juicing, you are going to get 100% of the phytonutrients (plant chemicals) that help your blood pressure decrease.
How Much Juice Should I Take?
One to two cups of beetroot juice a day have been shown to have a significant effect for lowering blood pressure. Many doctors have been quite surprised by how little was needed to see a benefit for people with high blood pressure. You can juice the beets on your own, which is freshest and cost efficient, or you can spend about $7 for a prepared bottle at the health food store. Because beets are a potent detoxifier, some patients feel best when starting with a lower dose (like a quarter cup) and increase the amount over time.
Please note it is important to not change any prescription blood pressure medication without speaking to your prescribing doctor. Please let your doctor know you are using natural means to lower your blood pressure, which may result in requiring less medication.
Are There Any Side Effects to Drinking Beet Juice?
The dark carotenes of beet juice may give your urine and bowel movements a red color. This color change is harmless. Since beets are high in oxalates, people who tend to make oxalate kidney stones may want to avoid beet juice.
Aren’t Nitrates Unhealthy Preservatives Found in Hot Dogs and Bacon?
Cured foods like hot dogs and bacon are known to be high in nitrites, which are known cancer-causing compounds. Beets, spinach and radishes all have naturally occurring nitrates, which will convert to nitrites during digestion in your body. These naturally occurring versions are not harmful to the body and are very safe when they are eaten with the wonderful natural antioxidants that beets and radishes also provide. The more dangerous nitrites that are added to hot dogs, bacon and cured meats are really the ones to worry about and should be minimized.
Treating blood pressure encompasses working on ways to reduce stress, eating healthy food choices, exercising, and getting intake of the proper nutrients.
Beetroot juice can be an excellent addition to a natural regimen designed to help bring blood pressure under control while increasing a person’s stamina and energy.
Disposable or Rechargeable Batteries?
Beetroot or beet is a really versatile vegetable. You can eat it fried, steamed, boiled, roasted, grilled, pickled, and much more. And it’s really good for you. But are beets good in smoothies?
BUT you need to be careful what you mix it with. There are some pretty horrible beet smoothies! Luckily, there are also some yummy ones.
Beets can help to lower high blood pressure, and because they contain iron they can prevent anemia. They’re great for stamina – beets an hour or two before exercise will help you to stay strong. They’re also good at detoxing the liver, and they’re full of vitamins and goodness.
You Need to Mix It
Beetroot is NOT ideal as a juice or smoothie on its own – it’s not a great taste.
But if you mix it up with specific ingredients, they “hide” (or at least mask) the taste, so it’s not overpowering.
As a general rule, add a little ginger, and then some sweet fruits. Banana and strawberry are ideal.
And if you really want to drown out the taste of the beets, then add raspberries instead of (or as well as) the strawberries.
Read on for a nice recipe.
Beet Smoothie Recipe
Note – if your blender is not hugely powerful (mine isn’t), chop the beets up small before adding.
½-inch piece fresh ginger, peeled and minced
75g / ½ cup beetroot , chopped
75g / ½ cup strawberries, fresh or frozen (and raspberries if you don’t want to taste the beets)
1 banana, frozen, in chunks or slices
1 heaped teaspoon chia or flax seeds
100ml / ½ cup freshly-squeezed orange juice
- Add the ginger, beets and all the liquid into a blender and blend until smooth.
- Add the rest of the ingredients and blend again.
- If it’s too “slushy” for your taste, add more liquid until it’s right for you.
- Serve immediately.
This highly nutritious smoothie is also filling, and good to drink before a long workout. Enjoy!
As an interesting alternative, try beets with cucumber, and add either apple or blueberries for sweetness.
If you prefer a juice to a smoothie, then juice 3 oranges, 1 carrot and 1 beet.
So, the answer to “are beets good in smoothies” (or juices) is yes – but be careful what you mix them with!
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P.S. Don’t forget to download your FREE recipes for yummy smoothies that will keep you feeling full! Click here.
beet juice, beetroot, beets, healthy beet smoothie, healthy smoothie, juices and smoothies, smoothies
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Fruits and Vegetables You Should Juice with Peels OFF
The peels of oranges and grapefruits contain some oils that can cause pretty bad indigestion. Always peel the peels off oranges and grapefruit before juicing!
Mango skins are edible and I personally prefer to leave them on when I juice. However, they can cause an allergic reaction in some people.
The skin of mangoes is filled with vitamins and nutrients, but it also contains a chemical called urushiol - which is found in poison ivy and responsible for the itchy rashes. Not everyone will have an allergic reaction - I don't - but if you're not sure, it's best to avoid eating the skins.
Squashes - like pumpkin, butternut, etc. - have peels that are much, much too hard for your juicer. Make sure to peel these off, but peel as little as possible (so you leave the part that is closest to the peel that is the darkest color of the flesh since this is where the most nutrients are).
Beetroot Juice Nutrition Facts
Beetroot is not only a nutrient-rich vegetable, it also contains a variety of beneficial bioactive compounds. According to a January 2019 study in the Journal of Food Chemistry, beetroots contain a variety of nutrients, including vitamins, minerals, phenolic compounds, carotenoids, flavonoids and betalains.
The USDA reports that the average raw beetroot weighs around 82 grams, and a cup of raw beetroot is 136 grams. Because you're losing plant matter when juicing beets, you'll probably need at least two beets to create 1 cup of beetroot juice.
If you were to retain all of the nutrients when juicing beets, two beetroots worth of juice would have the equivalent of:
- 70 calories
- 15.6 grams of carbohydrates (11 grams come from sugar, while 4.6 grams come from fiber)
- 2.6 grams of protein
- 14 percent of the daily value (DV) for copper
- 8 percent of the DV for iron
- 12 percent of the DV for potassium
- 24 percent of the DV for manganese
- 8 percent of the DV for magnesium
- 6 percent of the DV for phosphorus
- 6 percent of the DV for zinc
- 6 percent of the DV for riboflavin (vitamin B2)
- 6 percent of the DV for vitamin B5
- 6 percent of the DV for vitamin B6
- 44 percent of the DV for vitamin B9
- 8 percent of the DV for vitamin C
However, nutrients are often lost during the juicing process. Some of the main issues with juicing beets include the loss of dietary fiber and the increase in sugar content. If you're keen on drinking your beets but want to retain all of the nutrients, you may want to try consuming your beets as part of a smoothie, instead.
1. Remove skin and remove seeds.
This list of fruits have seeds that need to be removed before consumption.
Except for cantaloupe (or muskmelon), the other fruits on this list are usually used in blending to make smoothies. Remove the skin, cut them up and remove the seeds before using them in your smoothies.
I don’t recommend including cantaloupe skin as it may alter the taste of your juice, and its rough skin may be home for bacteria and pesticides.
Mango skin may cause an allergic reaction in some people. While it has vitamins and nutrients, they also contain a phytochemical called urushiol that may cause an itchy rash.
2. Remove skin but don’t need to remove edible seeds (if any).
This list of fruits and vegetable (celeriac) definitely need their skin removed before juicing.
Dragonfruit, kiwifruit and passionfruit seeds may be added in your juice/smoothie. They are rich in calcium and adds a nice crunchiness to your drink.
Unlike lemon and lime, the skins of grapefruit and orange need to be removed as they can taste really bitter and may cause stomach upset when eaten.
Some juicing enthusiasts say that kiwifruit skin can be added in juicing and smoothies, but it is really up to you. I usually peel it as I prefer not to have the fine hair on the skin to be included in my drinks, as they may irritate the throat.
Pineapple skin has to be removed as this fruit is grown very close to the ground. The rough thorny skin may hide soil, dirt and bacteria that are difficult to wash off. Once you remove the skin, there are black eyelets that are the thorns. Again, this is personal preference whether you want to cut them away, it’s just extra work. For juicing, I usually just leave them.
Pomegranate’s hard skin needs to be removed. The arils (the little seed casings) inside may be put through your slow juicer to be juiced.
Celeriac is celery root. I suggest to remove the skin as the rough skin surface may hide soil and dirt that are difficult to wash off.
Some of the links I post on this site are affiliate links. If you go through them to make a purchase, I will earn a small commission (at no additional cost to you). However, note that I’m recommending these products because of their quality and that I have good experience using them, not because of the commission to be made.
About Sara Ding
Sara Ding is the founder of Juicing-for-Health.com. She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.
I love your page. Very informative. Thank you.
The ads sometimes block the recipes but it’s a nice touch that I had the ability to remove them.
Thank you for breaking this all down: what to peel, what not, what to seed, what not. Valuable information!
Love this. Would be nice to have a Print friendly option version so I could easily print and put near my juicer for the family. Thanks so much for this!