Professor Andy Jones from the University of Exeter discusses the benefits of beetroot, from lowering blood pressure to improving brain health. Learn how drinking beetroot juice can boost endurance by 16% during intense exercise and why it's great for your heart, muscles, and brain.
Beetroot consumption can enhance exercise endurance and performance, while also reducing blood pressure and improving cognitive function in older adults.
Betalains and nitrates in beetroot contribute to its health benefits, including antioxidant properties fighting cancer cells and converting to nitric oxide for improved blood flow and exercise efficiency.
Deep dives
Beneficial Effects of Beetroot on Exercise Performance
Consuming beetroot or beetroot juice has been shown to enhance exercise performance and endurance. Studies have demonstrated that athletes consuming beetroot juice before activities have seen improvements in exercise performance and reduced post-exercise drop-in cognitive abilities. Beetroot consumption is also linked to lower blood pressure, reduced inflammation, and improved cognitive function in older adults.
Health Benefits of Beetroot's Components
Beetroot contains beneficial components like betalains and nitrates, which contribute to its health properties. Betalains, the compounds responsible for beetroot's color, are powerful antioxidants that may aid in fighting colon cancer cells. Nitrates in beetroot can be converted into nitric oxide, leading to increased blood flow, improved exercise efficiency, and potentially enhancing brain function. Consuming beetroot has shown improvements in cognitive function and motor skills in older adults.
Practical Tips for Beetroot Consumption
Consuming beetroot two to three hours before physical activities can maximize its benefits on exercise performance. Maintaining adequate levels of nitrates, equivalent to about two to three beetroots daily, can lead to similar health effects. Different cooking methods can impact the nitrate content, with roasting or baking beetroot preserving more nitrates than boiling. Continuous beetroot consumption can offer long-term health benefits, and incorporating beetroot into daily meals can positively impact heart health, brain function, and physical performance.
In this episode, Michael explores the extraordinary effects of beetroot on your body and brain – from helping lower blood pressure to keeping your brain healthy as you age. He speaks to Professor Andy Jones from the University of Exeter who has found that simply drinking a shot of beetroot juice can improve your endurance during intense exercise by 16%, and finds out why these bright red jewels can have such significant benefits on your heart, your muscles and your brain.
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