You’ve probably heard that eating your vegetables is good for you — but one humble root might be doing far more than most of us realize.
A new study from the University of Exeter suggests that beetroot juice could help lower blood pressure and improve oral and cardiovascular health, especially in people over 60.
The key, scientists say, lies in its high levels of natural nitrates, which appear to rebalance bacteria in the mouth and reduce harmful inflammation.
A simple drink with measurable effects
Researchers at Exeter recruited two groups of healthy adults — one under 30, the other between 60 and 70.
Also read: Evidence-based ways to improve your health in 2026
For two weeks, both groups drank beetroot juice daily. Afterward, they spent another two weeks rinsing with an antiseptic mouthwash and drinking a nitrate-free placebo juice.
Using genetic sequencing, scientists analyzed the bacterial composition in participants’ mouths during each phase.
The results were striking: the older group showed a significant decrease in harmful bacteria often linked to oral infections, alongside an increase in beneficial microbes. Most notably, participants over 60 experienced a clear drop in blood pressure.
Why nitrates matter
Dietary nitrates — naturally found in certain vegetables — convert into nitric oxide in the body, a compound known to relax blood vessels and improve circulation.
Also read: Make your New Year’s resolutions about feeling better, not losing weight
These changes not only benefit the heart but may also reduce inflammation and strengthen the body’s natural defenses against infection.
Previous research has shown that nitric oxide levels decline with age, which could explain why the effect was more pronounced in older adults.
By restoring this balance, beetroot and other nitrate-rich foods might help offset some age-related cardiovascular risks.
More than just beets
If the earthy flavor of beetroot juice isn’t for you, scientists say there are plenty of other ways to reap similar benefits.
Also read: Study reveals vitamin D may reduce colon cancer risk by 58%
Vegetables like spinach, arugula, fennel, celery, and kale are all excellent nitrate sources.
Incorporating them regularly could provide a gentle, natural way to support blood pressure and oral microbiome health.
The findings, published in Free Radical Biology and Medicine, open up new possibilities for understanding how diet influences heart and mouth health — and how something as simple as a glass of juice could make a measurable difference.
Artiklen er baseret på informationer fra elEconomista.es
Also read: What’s the best cutting board material? Scientists weigh in
Also read: Walking may help delay Alzheimer’s by up to seven years