Vegetable
Beets
7/10 Moderate evidence
Root vegetable rich in betalains and dietary nitrates that lower blood pressure and reduce muscle inflammation.
Active compounds
-
Betalains
Inhibit COX-2; antioxidant and anti-inflammatory effects in joint and vascular tissue
-
Dietary nitrates
Convert to nitric oxide, improving endothelial function and exercise recovery
Helps with
Practical tips
- Preparation
- Roast whole in skin, or drink fresh beet juice for highest nitrate dose
- Recommended amount
- 1 medium beet or 8 oz juice daily
- Absorption
- Nitrates are heat-stable; betalains are sensitive to long cooking
- Cautions
- May cause harmless red urine; high oxalates for stone formers