Are there preparation methods that maximize nutritional benefits?
Written by
Leilani Ibeh
Reviewed by
Prof. William Dalton, Ph.D.When you prepare beetroot juice properly, you are enhancing the *nutritional potency* of that dark red juice, and depriving it of compounds with value if you mishandle it. After years of trial and error, I have determined the best ways to maintain the antioxidants and the nitrates. It won't take much to make a huge difference in terms of how health-promoting the juice may be. Use high-quality beets and employ the following evidence-based methods.
Juicing Method Selection
- Cold pressing preserves heat sensitive nutrients like betalains
- Avoid centrifugal juicers generating destructive heat and oxidation
- Masticating juicers operate under 120°F (49°C) protecting compounds
Ingredient Preparation
- Retain beet skins containing concentrated antioxidants
- Scrub thoroughly with vegetable brush under cold running water
- Combine with citrus like lemon to boost iron absorption significantly
Post Processing
- Immediate consumption prevents nitrate conversion to nitrites
- Avoid high temperature pasteurization destroying nutrients
- Refrigerate within 30 minutes using dark airtight containers
Bioavailability is determined largely by equipment choice. My cold-press juicer initially cost more, but I've realized it yields superior results. Centrifugal models introduce oxygen, which destroys delicate nutrients. For optimal benefits, I would recommend a slow masticating technology. The difference is immediately apparent in the color and viscosity of the juice.
Don't peel beets before juicing. The skin has concentrated antioxidants, particularly near the surface. Wash beets thoroughly using organic to avoid pesticides. I soaked beets for 10 minutes in vinegar water and then practiced firm brushing. I also note that juicing them with lemon juice increases iron absorption by 3 times.
Drink fresh juice within 20 minutes for optimal nitrate conversion. The longer you wait, the more harmful bacteria will convert the nitrate to nitrite, therefore negating the benefits. I typically make fresh juice in single-serving amounts, so I don't have leftovers. If you must store the juice, definitely refrigerate it as soon as possible in completely dark glass bottles. Alternatively, you can freeze any extra juice into ice cube trays for use in smoothies.
Read the full article: 10 Powerful Benefits Beetroot Juice for Health
