Can drinking beetroot juice daily improve heart health post menopause?

“Beetroot is naturally rich in nitrates that play a role in dilating the blood vessels, increasing oxygen transport and absorption in the body. Consumption of beetroot helps regulate blood pressure. It’s also rich in antioxidants called betalains that reduce oxidative stress and free radicals generated by inflammation, which affect heart health,” said Vriti Srivastav, a holistic dietitian.

“Moreover, beetroot is a source of phytoestrogens, which mimic estrogen. During menopause, estrogen levels fall, potentially leading to hypertension and increased inflammation. Folate in beetroot helps improve mood, producing neurotransmitters that reduce the risk of depression,” Srivastav said.

According to experts, beetroot helps regulate blood pressure, reduce stress, and decrease inflammation. Its minerals improve bone health, which is often compromised during perimenopause and menopause due to low calcium levels.

“Post-menopausal women often experience cardiovascular changes and insulin resistance due to reduced estrogen levels, affecting blood vessel function. Daily beetroot juice consumption boosts nitric oxide levels, maintaining blood vessel elasticity and enhancing blood flow,” said Dr. Biju, Chief Medical Officer at Vieroots Wellness Solutions.

“Post-menopausal women often experience cardiovascular changes and insulin resistance, primarily due to reduced estrogen levels. These changes affect the blood vessels’ ability to relax and contract efficiently, compromising peripheral circulation. By boosting nitric oxide levels through daily beetroot juice consumption, blood vessels can maintain better elasticity, enhancing blood flow,” said Dr Biju, chief medical officer, Vieroots Wellness Solutions.

Daily beetroot juice consumption boosts nitric oxide levels, maintaining blood vessel elasticity and enhancing blood flow (Source: Freepik)

What’s the ideal way to have beetroot juice?

“It’s always better to have whole vegetables or fruits instead of daily juices. If juicing, combine beetroot with carrot and ginger, and limit to 200 ml. For plain beetroot juice, consume about 100-150 ml,” said Srivastav.

“Add beetroot to salads, grate it in curd, or toss it with seasonings. Grated beetroot can also be added to dosa, cheela, or idli batters,” she suggested.

According to Srivastav, consuming beetroot is safe if washed thoroughly and blanched during monsoon. “If you have diabetes, combine beetroot with other vegetables in the salad and prefer whole beetroot instead of the juice,” she said.

Biju said that individuals with pre-existing kidney issues should consult their doctor before regularly consuming beetroot juice. Rarely, high nitrate levels may cause headaches or dizziness.