- How it works: Nitric oxide improves oxygen efficiency in muscles.
- Evidence: Cyclists who drank beet juice before time trials performed 2.8% faster and used less oxygen. Similar benefits appear in runners, swimmers, and older adults.
- Tip: Drink beet juice 2–3 hours before exercise for maximum effect.
3. Supports Brain Function
- How it works: Increased nitric oxide enhances blood flow to the frontal lobe, aiding memory and decision-making.
- Evidence: Older adults consuming beet juice displayed brain activity patterns similar to younger adults during cognitive tasks.
4. Reduces Inflammation and Oxidative Stress
- How it works: Betalains, the pigments that color beets, act as antioxidants.
- Evidence: These compounds may reduce chronic inflammation linked to arthritis, heart disease, and certain cancers.
- Tip: Eating raw, roasted, or juiced beets preserves the most betalains—overcooking diminishes their potency.
5. Promotes Digestion and Gut Health
- How it works: One cup of beets provides 3.4 g of fiber, which nourishes beneficial gut bacteria.
- Evidence: A healthy microbiome supports immunity, metabolism, and even mood.
- Bonus: Fiber also stabilizes blood sugar and increases satiety.
6. Supports Natural Detoxification
