Beetroot juice can be an important component of a healthy lifestyle and maintaining physical fitness in adulthood, according to researchers from the Medical University of Lodz, who published a systematic review in the scientific journal Nutrients.
Scientists analyzed the results of dozens of studies and found that foods rich in natural nitrates, including beetroot juice, can improve endurance, increase muscle efficiency and promote faster recovery after exercise. The most noticeable effect is observed in people without professional sports training.
Nitric oxide, which is formed from nitrates, plays a key role in this process. It helps dilate blood vessels, improves blood supply to muscles, and reduces tissue oxygen demand during exercise. As a result, fatigue is reduced and movement efficiency is increased — factors that are especially important with age.
Studies also point to additional benefits of drinking beetroot juice. In particular, it can help lower blood pressure, improve cholesterol levels, and generally strengthen the cardiovascular system. In some cases, it has been noted to have a positive effect on muscle strength in people with heart failure, as well as supporting the body during complex treatments, including chemotherapy.
When it comes to the effects on the brain, the results remain mixed. Some studies show improvements in attention and reaction speed, but researchers emphasize that there is currently insufficient convincing evidence of a lasting cognitive effect.
Experts advise choosing natural beetroot juice without added sugar and artificial ingredients. The liquid form of the product is considered the most useful, while powder analogues may be inferior in effectiveness.
Thus, beetroot juice may be an affordable and safe addition to the diet that helps maintain physical activity and overall health, especially in older age.
