Nitric oxide (NO) is a super important molecule in your body that helps keep your blood flowing smoothly and your heart healthy. It works like a natural blood pressure regulator by relaxing and widening your blood vessels, making it easier for blood to flow. Because of this, eating foods that boost nitric oxide, like beets, can have big health benefits, especially for your heart and athletic performance. In this article, we’ll dive into all the common questions about how beets increase nitric oxide, whether it helps lower blood pressure, and how to get the most out of eating beets. By the end, you’ll know exactly why beets are great for your health and how to use them effectively!
1. What is in beets that helps form nitric oxide in the body?
Beets have a type of nutrient called nitrates, which turn into nitrites when bacteria in your mouth come into contact with them. Once you swallow, your body turns these nitrites into nitric oxide (NO). This NO helps relax and widen blood vessels, which is good for blood flow and lowering blood pressure.
2. Does it matter if you cook the beets or eat them raw?
Yes, it does. Cooking can lower the amount of nitrates in beets because heat can break them down. Raw beets or beet juice will give you more nitrates, making them better for boosting nitric oxide. Cooked beets still have some benefits, but raw or lightly processed beets are the best option if you’re focusing on NO production. So, adding beets to your daily vegetable juice routine is a great idea.
3. How many beets or how much beet juice do you need for a noticeable drop in blood pressure?
To really see a difference, research suggests about 2 cups (500 mL) of beet juice or about 2 medium-sized beets. This amount can lower your blood pressure by around 4-10 points within a few hours.
4. How long do the effects of beets last?
The effects usually last between 6 to 24 hours after eating or drinking beets. You’ll see the biggest impact in about 2 to 6 hours. How long it lasts depends on your body, how much you ate, and how many nitrates the beets had.
5. Do I need to eat beets every day to keep my blood pressure down?
Yes, if you want to keep your blood pressure lower all the time. The nitric oxide boost is temporary, so you’d need to eat beets or drink beet juice regularly for a steady effect. Otherwise, your blood pressure will likely go back to its normal levels.
6. Is there a more effective natural way to lower blood pressure?
Flax seeds are another great natural option. Studies show that flax seeds can drop blood pressure by 10-15 points in people with high blood pressure. They work a bit differently than beets because they have a lot of omega-3 fats, fiber, and lignans, which are good for heart health.
7. Would combining flax seeds and beets lower blood pressure even more?
Yes, it’s very possible! They help in different ways, so putting them together could have an even bigger effect. Beets help by boosting nitric oxide, which relaxes blood vessels, while flax seeds improve how your blood vessels work and lower inflammation. The different effects of beets and flax seeds are a great 1-2 punch.
8. Is it safe to eat a lot of beets?
For most people, beets are safe, even in larger amounts. The only weird thing is that your urine might turn pink or red (called beeturia), which can look a little scary but isn’t harmful. If you eat a ton of beets, they have something called oxalates, which could be an issue for people prone to kidney stones.
9. Are there other side effects or benefits of eating a lot of beets?
Besides beeturia and the kidney stone issue (for some people), beets have tons of benefits. They’re anti-inflammatory, they can boost exercise performance (because they help your muscles use oxygen better), and they’re good for your gut because of their fiber. Plus, they’re full of vitamins, minerals, and special antioxidants called betalains that have lots of health perks.
10. Does the timing of eating beets affect how well they lower blood pressure or boost exercise performance?
Yes, timing matters! For lowering blood pressure, eating beets in the morning or at lunch works well since their effects can last for about 6-24 hours. If you’re using beets to improve exercise performance, eat or drink beet juice about 2-3 hours before your workout. This gives your body enough time to convert the nitrates in the beets into nitric oxide, so you get the biggest benefit during exercise.
11. Are there any foods or supplements that enhance or inhibit the effects of beets?
Definitely! Adding a bit of vitamin C (like from citrus fruits) can help increase nitric oxide levels and keep it stable in your body for longer. On the other hand, antibacterial mouthwashes or chewing gum can mess things up. Why? They kill the good bacteria in your mouth that are needed to convert nitrates into nitrites, stopping the nitric oxide boost before it even starts. So, avoid using mouthwash before eating beets if you want to get the full effect.
12. I've heard that the results of lowering blood pressure with beets varies a lot between different people. Why is that?
While there are many factors, one very important one is the presence or absence of the right bacteria in the mouth to convert the dietary nitrates into nitrites. That is step one. If that doesn't happen, then the beets don't work. In one study women with higher blood pressure were found to have fewer of the bacteria that converted nitrates into nitrites and they also had less nitric oxide production when they consumed 400 mg of nitrate in a beet juice concentrate product. So, yes, having the right oral bacteria is necessary. That is another reason to brush your teeth with a healthy toothpaste, floss every day, use tooth oil and use oral probiotics to get a healthy balance of beneficial bacteria in your mouth.
13. Can eating beets help with conditions other than high blood pressure?
Yes! Beets can help with more than just blood pressure. Because they improve blood flow, they might benefit people with heart disease or those who have poor circulation. There’s even some research showing that beets could help boost brain health and improve memory because better blood flow means more oxygen to the brain. Plus, beets are great for athletes who want to improve their endurance and stamina.
14. Are there any lifestyle factors that can make beets more or less effective for blood pressure?
Definitely! Regular exercise and managing stress can make beets work even better because they both naturally increase nitric oxide in the body. On the flip side, if you’re sleep-deprived or have a lot of stress, your nitric oxide levels might drop, so you won’t get as much benefit from the beets. Basically, a healthy lifestyle can amplify what beets are doing for your blood pressure.
15. Do beet supplements work as well as whole beets or beet juice?
Beet supplements, like beetroot powder or capsules, can be effective, but they’re not always as strong as the real thing. It takes a lot of powder or extract to equal 2 whole beets or 500 ml of beet juice. Whole beets and fresh beet juice tend to have more nitrates and other nutrients that work together to boost your health. If you can’t eat whole beets or drink the juice, supplements are a decent option, but try to go for high-quality products that don’t have a lot of fillers or added ingredients.
16. What are the differences between red beets, golden beets, and beet greens for nitric oxide production?
All types of beets have nitrates, but red beets are usually higher in them compared to golden beets. Beet greens (the leafy tops) are also rich in nitrates, sometimes even more than the beetroot itself! Plus, the greens have extra vitamins like A and K, making them a great addition to your diet. So, if you want the most nitric oxide boost, stick with red beets and their greens.
17. Are there specific groups of people who shouldn’t eat a lot of beets?
Yes, some people should be careful with beets. If you have kidney stones or are prone to them, beets might not be your best friend because they’re high in oxalates, which can make kidney stones worse. Also, people with low blood pressure should watch their intake because beets can lower blood pressure even more. If you’re taking blood thinners, talk to your doctor first, because beet greens have vitamin K, which can interfere with these medications.
18. How do beets compare to other natural nitric oxide boosters, like pomegranate or watermelon?
Pomegranate and watermelon are also great for nitric oxide, but they work a little differently. Pomegranate helps protect and increase nitric oxide already in your body, while watermelon has citrulline, an amino acid that helps your body produce more nitric oxide. Beets, on the other hand, work by directly supplying nitrates. If you really want a big nitric oxide boost, you can combine beets with these other foods to get a stronger effect!
Conclusion
So, there you have it. Beets are a great, hard-working vegetable that will do your body good. While BeetMax is a good supplement, it helps to also include beets in your fresh vegetable juice, and to even eat cooked beets. Don't be passive about your health. Take control of your health and live an abundant life the way God intended you to live.
