A vibrant, earthy-sweet juice made from raw beets and apples. Rich in nitrates, antioxidants, and fiber (if unstrained), this juice supports heart health, circulation, and liver function—perfect as a morning energizer or pre-workout drink.
Preparation Time
- Prep time: 10 minutes
- Juicing/blending time: 5 minutes
- Total time: 15 minutes
- Servings: 2 (approx. 500 ml total)
Ingredients
- 1 medium raw beet, peeled and chopped
- 1 large apple (green or red), cored and chopped
- 1/2 lemon, peeled (optional, for acidity and vitamin C)
- 1 small piece of fresh ginger (optional)
- 1/2 cup cold water (for blender method)
Instructions
Juicer method:
- Pass beet, apple, and optional lemon and ginger through a juicer.
- Stir and serve immediately.
Blender method:
- Add chopped ingredients and water to a blender.
- Blend until smooth.
- Strain using a fine mesh sieve or nut milk bag.
- Serve chilled.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~80 kcal |
| Carbohydrates | ~19 g |
| Natural sugars | ~13 g |
| Fiber (if unstrained) | ~3 g |
| Folate (vitamin B9) | ~20% DV |
| Vitamin C | ~15% DV (with lemon) |
| Potassium | ~350 mg |
| Nitrates | ~150–250 mg |
| Antioxidants | High (betacyanins, flavonoids) |
Health Benefits
1. Supports blood flow and cardiovascular health
Beets are rich in dietary nitrates, which convert into nitric oxide and help dilate blood vessels, improving circulation and lowering blood pressure.
Study: Kapil V et al. (2015). Inorganic nitrate supplementation and blood pressure. Hypertension.
2. Enhances liver detox pathways
Beets support phase II liver detoxification due to betaine and betalains, which help protect liver cells and aid toxin clearance.
Reference: Clifford T et al. (2015). Health effects of beetroot juice. Nutrients.
3. Improves endurance and physical performance
The nitrates in beet juice have been shown to enhance stamina and oxygen efficiency during aerobic exercise.
Study: Jones AM et al. (2010). Dietary nitrate and performance. Sports Medicine.
Tips for Best Results
- Use raw, fresh beets—cooked beets have lower nitrate content.
- Pair with lemon or ginger to balance the earthy flavor.
- Chill all ingredients before blending for a smoother, fresher juice.
- Leave unstrained for added fiber, which supports digestion.
- Drink 2–3 hours before exercise for peak nitric oxide benefits.
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