A new study has found that beetroot juice can
help reduce blood pressure in people aged 60 and above. Researchers from the
University of Exeter discovered that the juice works by affecting certain
bacteria in the mouth that are linked to blood pressure regulation. This study
highlights the powerful benefits of dietary nitrates, which are naturally found
in beetroot and other vegetables.
The Study
and Its Findings
The research involved 75 participants divided
into two groups 39 younger adults under 30 and 36 older adults
aged between 60 and 70. Each group drank shots of beetroot juice daily for two
weeks. After a short break, they were given a placebo juice without nitrates
for another two weeks.
Using advanced gene sequencing, researchers
examined the bacteria present in participants’ mouths after each phase. They
found that in older adults, beetroot juice led to a decline in harmful bacteria
and an increase in beneficial bacteria. This change was associated with lower
blood pressure readings among the older participants.
How
Beetroot Juice Works
Beetroot is rich in dietary nitrates. When
consumed, these nitrates are converted by the body into nitric oxide a
compound that helps blood vessels relax and widen. This process improves blood
flow and reduces blood pressure levels naturally.
According to Professor Andy Jones of the
University of Exeter, “Nitrate-rich foods can change the oral microbiome in a
positive way, leading to less inflammation and a reduction in blood pressure in
older people.”
Why Older
Adults Benefit the Most
As people age, their natural ability to
produce nitric oxide decreases. This decline often leads to stiffer blood
vessels and higher blood pressure. By consuming nitrate-rich foods such as
beetroot, older adults can help restore nitric oxide levels in their bodies and
improve overall heart health.
Professor Anni Vanhatalo, also from the
University of Exeter, explained that encouraging seniors to include
nitrate-rich vegetables in their diets could have long-term cardiovascular
benefits, reducing the risks of heart attacks and strokes.
Not Just
Beetroot Other Nitrate-Rich Foods
If someone doesn’t enjoy beetroot, there are
plenty of other foods that provide similar benefits. Vegetables like spinach,
celery, rocket (arugula), fennel, and kale are all rich in nitrates and can
support healthy blood pressure.
Including these vegetables in daily meals can
help older adults maintain better vascular health without relying entirely on
medications.
A Step
Towards Healthier Ageing
The study, published in the journal Free
Radical Biology and Medicine, was funded by the BBSRC Industrial
Partnership Award. Dr. Lee Beniston, Associate Director for Industry
Partnerships at BBSRC, stated that this research showcases how science can help
us understand the link between diet, bacteria in the mouth, and healthy ageing.
The findings open doors to further studies
exploring how diet, age, and lifestyle factors influence the body’s ability to
regulate blood pressure naturally.
The
Takeaway
This study suggests that simple dietary
changes such as adding beetroot juice or nitrate-rich
vegetables can make a significant difference in
maintaining healthy blood pressure, especially for older adults. As researchers
continue to explore the connection between diet and ageing, one thing remains
clear: nature’s simplest foods can have powerful health effects.
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