Beets are root vegetables recognized for their nutritional content, including vitamins, minerals, and antioxidants. They contain compounds that interact with the body to produce nitric oxide, a signaling molecule involved in various bodily functions. Consuming beets can lead to increased nitric oxide levels, influencing different physiological processes.
The Nitrate to Nitric Oxide Pathway
Dietary nitrates, abundant in beets, are the primary compound increasing nitric oxide levels. Upon consumption, nitrates (NO3−) undergo a two-step conversion. Oral bacteria in saliva reduce dietary nitrate to nitrite (NO2−). Specific anaerobic bacteria, such as Veillonella atypical, Veillonella dispar, Actinomyces, and Rothia, are effective at this reduction.
The newly formed nitrite then travels to the stomach, where the acidic environment facilitates its conversion into nitric oxide (NO). Absorbed nitrate and any remaining nitrite from this pathway enter the circulatory system, where they are further converted into bioactive nitric oxide within various tissues and the bloodstream. This dietary route provides an important alternative to the body’s endogenous production of nitric oxide, especially when oxygen levels are reduced.
Physiological Effects of Increased Nitric Oxide
The nitric oxide generated from beet consumption exerts several effects throughout the body, largely due to its role in regulating blood flow. One significant effect is vasodilation, where nitric oxide signals the smooth muscles lining artery walls to relax, causing blood vessels to widen. This leads to improved circulation, allowing for more efficient transport of blood.
Increased vasodilation directly influences blood pressure regulation. Wider blood vessels reduce resistance to blood flow, which can result in lower blood pressure. Studies show that consuming beet juice can lead to a measurable reduction in both systolic and diastolic blood pressure within hours, with effects that can last throughout the day. One analysis of multiple studies indicated average reductions of 3.55 mmHg in systolic and 1.32 mmHg in diastolic blood pressure after beet juice intake.
Beyond cardiovascular effects, enhanced blood flow from nitric oxide production also impacts athletic performance. Improved circulation means more oxygen and nutrients are delivered to working muscles, while waste products are removed more efficiently. This can lead to better endurance and overall exercise efficiency. Nitric oxide helps muscles utilize oxygen more effectively, potentially delaying fatigue during physical exertion.
Consumption Methods and Considerations
Beets can be incorporated into the diet in various forms to harness their nitrate content, including raw, cooked, juiced, or as powdered supplements. While cooking may slightly reduce nitrate content, concentrated forms like beet juice or powders offer a higher dose of nitrates. Fresh beet juice provides a concentrated source of compounds that contribute to nitric oxide synthesis.
A common and harmless side effect of beet consumption is beeturia, which causes urine or stools to turn reddish or pink. This temporary discoloration is due to the pigments in beets and should not be a cause for concern.
Beets contain oxalates, naturally occurring compounds that can form crystals in urine. Individuals with a history of calcium oxalate kidney stones should consume beets in moderation. Cooking beets can reduce their oxalate content by approximately 25 percent. For those needing a lower-oxalate, high-nitrate vegetable, arugula presents an alternative option.