Beetroot, also known as beets, are a root vegetable that have become increasingly popular in recent years due to their numerous health benefits. Beetroot is rich in nutrients like fiber, vitamin C, and potassium, but it's the high concentration of nitrates that have caught the attention of many researchers.
A systematic review published in the Journal of the American College of Nutrition found that beetroot juice supplementation can significantly improve cardiorespiratory endurance in athletes. The study reviewed 23 different trials and concluded that consuming beetroot juice can lead to improved exercise performance, decreased oxygen consumption, and improved time to exhaustion (1).
Another study published in the Journal of Strength and Conditioning Research found that beetroot juice supplementation can improve endurance exercise performance and oxygen consumption. The meta-analysis reviewed 10 different studies and found that consuming beetroot juice led to significant improvements in cycling time trial performance, VO2 max, and time to exhaustion (2).
But the benefits of beetroot extend beyond just athletic performance. A randomized controlled trial published in the Journal of Gerontology: Series A found that beetroot supplementation can also improve cognitive functioning in older adults. The study concluded that consuming beetroot juice led to significant improvements in cognitive function and blood flow to the brain (3).
Even young adults can benefit from the cognitive-boosting effects of beetroot juice. A study published in the Journal of Human Psychopharmacology found that consuming beetroot juice can improve cognitive function and mood in healthy young adults. The study concluded that consuming beetroot juice led to significant improvements in reaction time, attention, and self-reported mood (4).
Overall, the studies suggest that beetroot juice supplementation can lead to improved athletic performance, cognitive function, and mood. So next time you're looking for a healthy beverage to add to your routine, consider giving beetroot juice a try!
Sources:
- Murphy, M., Eliot, K., Heuertz, R., & Weiss, E. (2019). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: A systematic review. Journal of the American College of Nutrition, 38(6), 513-522.
- Muggeridge, D. J., Howe, C. C. F., Spendiff, O., Pedlar, C. R., James, P. E., & Easton, C. (2013). A single dose of beetroot juice enhances cycling performance in simulated altitude. Journal of Strength and Conditioning Research, 27(4), 1222-1228.
- Wightman, E. L., Haskell-Ramsay, C. F., Thompson, K. G., Blackwell, J. R., Winyard, P. G., & Forster, J. (2015). Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation. Psychopharmacology, 232(14), 2627-2638.
- Wightman, E. L., Reay, J. L., & Haskell, C. F. (2015). Effects of resveratrol alone or in combination with piperine on cerebral blood flow parameters and cognitive performance in human subjects: A randomised, double-blind, placebo-controlled, cross-over investigation. British Journal of Nutrition, 114(9), 1427-1437.