In the world of nutrition, few foods generate as much consensus as beetroot. Sara Moñino, a licensed nutritionist, said in a recent interview with Radio Mitre: “The most anti-inflammatory food in the world is not turmeric, it is not ginger, and it is definitely not blueberries.” While she clarified that no single food eliminates inflammation on its own, she highlighted beetroot as an everyday, affordable, and nutrient-packed option.
But what does science say? A study published in the journal Free Radical Biology and Medicine analyzed 75 participants, divided into two groups: those under 30 and those aged 60 to 70. Over two two-week periods, they consumed either a daily drink with high beetroot nitrate content or a placebo without nitrates. Results showed that the older group, which started with higher blood pressure, experienced a significant reduction after consuming the nitrate-rich juice, while the placebo produced no changes.
Additionally, changes were observed in the oral microbiome: the presence of Prevotella bacteria decreased, while beneficial bacteria like Neisseria increased, suggesting a positive effect on oral and overall health.
How Does It Work?
The secret of beetroot lies in its natural nitrates. Nutritionist Sonya Angelone explained the sequence: beetroot nitrates are converted into nitrites by mouth bacteria, then into nitric oxide in the stomach. This compound relaxes and dilates blood vessels, improving circulation and reducing blood pressure.
Cardiologist Cheng-Han Chen, medical director of the cardiology program at MemorialCare Saddleback Medical Center, confirmed that “the mechanism improves blood pressure through vasodilation.” However, nutritionist Christy Brissette warned that without a proper balance of oral bacteria, the conversion of nitrates does not occur the same way, highlighting the importance of good oral health.
Accumulated Scientific Evidence
This is not an isolated finding. A 2022 scientific review had already noted improvements in blood pressure with daily doses of 70, 140, and 250 ml of beetroot juice. A 2024 analysis found effects on systolic pressure up to 90 days after daily consumption.
One of the most cited studies is the clinical trial by Kapil, published in 2015 in the journal Hypertension. In that study, 68 participants with hypertension received 250 ml of nitrate-rich beetroot juice daily (approximately 6.4 mmol per glass) or a nitrate-free placebo for 4 weeks. The results were notable:
| Measurement | Reduction with nitrate |
|---|---|
| Clinic systolic pressure | -7.7 mmHg |
| Clinic diastolic pressure | -2.4 mmHg |
| 24-hour systolic pressure | -7.7 mmHg |
| 24-hour diastolic pressure | -5.2 mmHg |
| Home peak (week 6) | -8.1 mmHg systolic; -3.8 mmHg diastolic |
A meta-analysis by Siervo (2013), which included 16 trials with 254 people, showed an average reduction of 4.4 mmHg in systolic pressure, though diastolic was not statistically significant.
Benefits Beyond Blood Pressure
Beetroot is not just good for the heart. Its nutrients include fiber, antioxidants, folate, and potassium, which contribute to digestion, cardiovascular health, reduced inflammation, and physical performance. An analysis of 23 studies found improvements in endurance and a lower perception of effort, while a meta-analysis reported an average improvement of nearly 5% in muscle power.
Its effect on the brain has also been studied: a small study in older adults associated a nitrate-rich diet (beetroot juice and salad) with increased blood flow to brain regions, though more research is needed.
Recommendations and Warnings
Experts agree that beetroot does not replace hypertension treatments. The observed reduction is modest but measurable, and you should always consult a healthcare professional before making changes to your diet or medication.
The World Health Organization (WHO) estimates that 1.28 billion adults aged 30 to 79 live with hypertension, a key risk factor for heart disease, stroke, and kidney damage. That is why organizations like FAO, WHO, and PAHO recommend increasing fruit and vegetable intake, prioritizing fresh foods, and reducing sodium.
To incorporate beetroot, nutritionist Sara Moñino suggests a simple recipe: cooked beetroot with arugula, walnuts, and feta cheese, dressed with extra virgin olive oil and lemon. You can add egg, chicken, fish, or legumes. Beetroot is available year-round in supermarkets, whether fresh, roasted, cooked, or canned, and requires no complicated preparation techniques.
Of course, it is important to distinguish natural nitrates from vegetables from nitrates added to processed meats, which do not have the same beneficial effects. And remember that the overall dietary pattern is what matters: vegetables, fruits, legumes, whole grains, and healthy fats.