Beet Benefits for Female Wellness: Naturally Boost Blood Flow and Athletic Performance

Beet benefits for female wellness are profound, especially when it comes to enhancing blood flow for better health and athletic performance. Let’s explore how the nitrates found in beets can naturally boost blood circulation, which is key for peak athletic performance, heart health, and reproductive wellness.

Wait, But Aren’t Nitrates Bad For You?!

​​Nitrates are naturally occurring compounds found in many vegetables, with beets being one of the richest sources. When we consume nitrate-rich foods, the bacteria on our tongue convert nitrates into nitrites. In the bloodstream, nitrites are then transformed into nitric oxide. Nitric oxide is a powerful vasodilator, meaning that it opens up the blood vessels to enhance blood flow and bring more oxygen into our tissues. 

However, not all sources of nitrates offer the same benefits. While natural nitrates from vegetables like beets and leafy greens have significant health benefits, synthetic nitrates often found in processed or cured meats can be harmful. These synthetic nitrates can contribute to cardiovascular diseases, may increase your risk of cancer, and should be avoided.

The Blood Flow Benefits of Beets for Women

Natural nitrate sources, beets and beet juice in particular, have been shown to enhance athletic performance by improving mitochondrial function, boosting stamina and endurance. This is from an increase in nitric oxide throughout the body, which helps transport oxygen into muscle tissues. While this is especially helpful for sustained energy and strength during exercise, the benefits also translate into faster recovery times.

The blood-flow benefits of beets don’t stop at improved athletic performance. The nitrates in beets also support cardiovascular health by reducing high blood pressure, or hypertension. These effects are crucial for long-term heart health, helping prevent heart disease and improve outcomes for those with existing heart conditions. The nitrates in beets help open up blood vessels, called vasodilation. This allows blood to flow more efficiently through the veins and arteries. This reduces stress on the heart and helps mitigate the risks associated with cardiovascular diseases. 

Improving blood flow is also critical for reproductive health. In cases where estrogen levels are low, particularly in conditions like hypothalamic amenorrhea, period irregularity, and post-menopause, blood circulation to the uterus and other reproductive tissues is diminished. Enhancing blood flow to reproductive organs offers numerous benefits for both women and men. 

For women, it can reduce inflammation, improve ovarian function and egg quality, promote a healthier uterine lining and create a better environment for embryo implantation for early pregnancy, and lead to more successful pregnancy outcomes and reduced risk of miscarriage. Additionally, treatments like fertility-focused acupuncture can help increase uterine blood flow, further stimulating reproductive organs and regulating menstrual cycles.

Practical Ways to Incorporate Beets into Your Diet

Some of our favorite ways to include beets into our daily rotation include adding them to a power-packed smoothie, like our Nitrate Berry Beet Smoothie Recipe, or adding them into a salad. We are also big fans of Beet It shots, which offer 400mg of nitrates in a concentrated beet juice shot.

Roasting or steaming your own beets is easier than you may think! Start by scrubbing them clean. Steam them in a steamer basket for 30 minutes, or roast in the oven at 400°F for 40-60 minutes, until fork tender. Once cooled, rub the skins off and they are ready to use in any recipe! Cooked beets can be stored in the fridge for up to 5 days. You can also opt for pre-steamed options, for example the brand Love Beets. While nitrates do decrease in the cooking process, beets still preserve plenty of nitrate content if steamed or roasted.

Don’t Forget to Add Beets to Your Grocery List

By incorporating beets into your diet, whether juiced, roasted, or raw, you can significantly boost your nitrate intake and harness the power of food-as-medicine to boost blood flow. We know just how important this is for supporting athletic performance, optimizing your reproductive health, and improving blood pressure and heart health. You can find more yummy beet recipes, and an entire anti-inflammatory nutrition framework in our Inflammation Hormony program. Check it out and get started today! 

Written by Romana Brennan, MS, RD