Fact: Consuming Beets Can Improve Blood Flow in the Body
Beets can deliver a wide variety of nutritional benefits for humans, and this is largely due to their ability to relax blood vessels.
Last winter, I suffered from a rare condition known as Raynaud's phenomenon. Raynaud's occurs when blood vessels in the fingers overreact to cold or stress, causing them to narrow and reduce blood flow. Doctors don't really know why.
In severe cases like mine, a chain reaction occurs where the blood vessels develop chronic inflammation that further reduces blood flow, leading to hypoxia and tissue damage.
My situation was misdiagnosed repeatedly. So by the time a competent rheumatologist properly identified the problem, I was in a sorry state of affairs.
First, my fingers became purple and swollen. Then they erupted in a series of painful lesions. And over the next few weeks it got so bad I couldn’t hold a fork or tie my own shoes.
And here’s the real kicker…
It All Could Have Been Avoided
If a nurse or doctor had prescribed something to improve blood flow to my fingers, in the early days of this medical mystery, I could have avoided the worst of it.
I didn't know that then, but I know it now.
Nor did I know that something as simple as beets could have prevented the condition from developing in the first place.
You heard that right ... beets. The humble root vegetable of dark red and purple hues.
Beets can dramatically improve blood flow and overall cardiovascular health due to their high concentration of dietary nitrates. And you'll learn all about it in this edition of Thrive Science.
How Beets Improve Blood Flow
Beets are one of the richest sources of dietary nitrates. Our body turns these nitrates into nitric oxide, which is a potent vasodilator. That means it relaxes and widens our blood vessels.
Here's a simplified version of what happens when we eat beets, drink beet juice, or consume products with beetroot powder as the main ingredient:
When you eat beets, the nitrates they contain are absorbed into your bloodstream through the digestive system.
In the mouth, beneficial bacteria convert these nitrates into nitrites. These nitrites are then swallowed and further absorbed into the bloodstream.
Once in the bloodstream, nitrites are converted into nitric oxide (NO) through various enzymatic and chemical reactions.
Nitric oxide is a potent vasodilator, meaning it has the ability to relax and widen blood vessels.
Nitric oxide causes the smooth muscles in the blood vessel walls to relax. This relaxation results in the widening (dilation) of the blood vessels, a process known as vasodilation.
With the blood vessels dilated, blood can flow more easily and efficiently throughout the body. This improved blood flow enhances oxygen and nutrient delivery to tissues and organs.
Improved blood flow can help lower blood pressure, reducing the strain on the heart and decreasing the risk of cardiovascular diseases. It can also aid in muscle function and endurance, making beets a popular choice among athletes for boosting performance and recovery.
Better blood flow can support overall vascular health, potentially mitigating issues like erectile dysfunction and promoting brain health by ensuring adequate blood supply to the brain.
What the Science Says About Beets
According to the American Heart Association:
"Beets are high in nitrates which research suggests improve cardiovascular health in several ways. Some studies show beetroot juice supplementation may lower blood pressure and increase blood flow. It increases oxygen uptake, lengthening the time it takes to become fatigued, which allows people to stay active longer."
I've used beets in many forms. But I've gotten the best results (in terms of improved blood flow) from plain-old beet juice and beetroot gummies. One study found that drinking the raw juice worked better than eating cooked beets.
According to a randomized trial published in the Journal of Human Hypertension:
"Although both forms of beetroot were effective in improving BP [blood pressure], endothelial function and systemic inflammation, the raw beetroot juice had greater antihypertensive effects. Also more improvement was observed in endothelial function and systemic inflammation with RBJ [raw beet juice] compared with CB [cooked beets]."
Restricted blood flow can cause everything from peripheral artery disease to hypertension to erectile dysfunction. When our organs, muscles, nerves and skin don't receive enough blood, they're also being deprived of oxygen. Over time, this can have debilitating and even deadly effects.
So anything we can do to improve and sustain blood flow can improve our health.
We end this article where we began, with the mysterious Raynaud's phenomenon that arises out of nowhere to cause all sorts of grief for sufferers.
According to an article in the Journal of Applied Physiology:
"The key findings are that beetroot supplementation improves thumb blood flow, improves endothelial function and anti-inflammatory status, and reduces BP in people with Raynaud's."
I'm living proof of this. My Raynaud's situation is now behind me, and I've regained full use of my hands. I've learned to control this condition by using beets and other blood-flow-enhancing substances like garlic and ginkgo biloba.
Other Good Sources of Dietary Nitrates
When it comes to dietary nitrates and their effect on blood flow, beets have received the most attention from researchers. But they're not the only rich source of circulation-enhancing nitrates.
Here's a breakdown of nitrate-rich foods with their average content:
Beets can range from 250 to 400 mg of nitrates per 100-gram serving.
Arugula contains about 480 mg of nitrates per 100 grams.
Spinach can contain between 300 mg and 500 mg.
Celery, lettuce and radishes can average between 150 to 250 mg.
According to the Journal of Nutrition and Metabolism: "Vegetables particularly rich in nitrates include green leafy vegetables such as spinach and lettuce as well as fennel, rocket, radishes, Chinese cabbage, and parsley."
Disclaimer: All content published through this channel is intended for educational purposes and does not constitute medical advice. We do not endorse or recommend specific products or methods, as these matters should be considered on an individual basis. Consult with a healthcare provider regarding medical concerns or before starting a new health regimen.