Study: BEETROOT JUICE may hold the key to healthier aging

• • A University of Exeter study found that beetroot juice significantly lowers blood pressure (by ~7 mmHg) in older adults (67-79) but not in younger ones, suggesting aging may enhance responsiveness to dietary nitrates.

• • Beetroot reshapes the oral microbiome, suppressing harmful bacteria (e.g., Prevotella, linked to inflammation) while boosting beneficial bacteria (e.g., Neisseria) that improve nitrate-to-nitrite conversion for blood vessel relaxation.

• • Some bacteria (like Prevotella dentalis) disrupt nitrate conversion by producing ammonia (via DNRA), reducing nitric oxide production and undermining blood pressure benefits.

• •  Alongside beetroot, omega-3s, garlic, turmeric, regular movement, quality sleep and stress management (e.g., meditation) support cardiovascular wellness.

• • The study highlights the potential for tailored dietary recommendations based on age and microbiome composition, emphasizing oral health’s role in overall heart health.

Aging has long been viewed as an inevitable march toward frailty – marked by weakening muscles, slower reflexes and rising blood pressure. But groundbreaking research from the University of Exeter reveals a startling twist.

A study published July 3 in Free Radical Biology and Medicine found that beetroot not only lowers blood pressure in older adults but also reshapes their oral microbiome in ways that could redefine healthy aging. For a generation increasingly skeptical of pharmaceutical solutions, this discovery offers a compelling, science-backed alternative.

For years, scientists have known that nitrate-rich vegetables like beetroot help lower blood pressure. The process seemed straightforward – mouth bacteria convert dietary nitrates into nitrites. These nitrites then become nitric oxide in the bloodstream, relaxing blood vessels.

But this new study, involving 39 young adults (ages 18-30) and 36 older adults (ages 67-79), found something unexpected. While both groups experienced microbiome shifts after two weeks of beetroot juice, only the older participants saw significant blood pressure drops – averaging a seven mmHg reduction. (Related: Older adults enjoy the heart-healthy benefits of beetroot juice more than younger adults, study says.)

Using advanced gene sequencing, researchers mapped changes in participants’ oral bacteria. In older adults, beetroot juice didn’t just randomly alter bacteria. It specifically targeted harmful species while boosting beneficial ones.

Problematic bacteria like Prevotella, linked to inflammation and high blood pressure, were suppressed. Meanwhile, helpful bacteria like Neisseria flourished, enhancing nitrate-to-nitrite conversion.

The real shock was the discovery that some “bad” bacteria actively sabotage the process. Instead of aiding nitrate conversion, bacteria like P. dentalis hijack it, producing ammonia – a useless byproduct. Scientists call this sabotage DNRA (dissimilatory nitrate reduction to ammonia), effectively short-circuiting the pathway that should relax blood vessels.

Food as medicine: Why older bodies may benefit more from beetroot

The study’s most surprising finding was that older participants showed greater increases in nitric oxide production than younger ones. Nitrate is crucial to the body and is consumed as a natural part of a vegetable-rich diet. This suggests aging may enhance people’s ability to benefit from dietary nitrates – possibly as a natural compensation for declining nitric oxide production.

“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” said study co-author Andy Jones. “This paves the way for larger studies to explore the influence of lifestyle factors and biological sex in how people respond to dietary nitrate supplementation.”

While beetroot is powerful, other lifestyle choices can amplify its benefits. Omega-3s from wild-caught fish help keep blood vessels flexible, while garlic and turmeric have proven heart-health benefits.

Regular movement, even simple walking, strengthens circulation. Getting seven to eight hours of sleep is crucial, as chronic fatigue harms cardiovascular function. Stress management through activities like gardening, reading or meditation can also prevent long-term damage.

Ultimately, this research could revolutionize dietary recommendations. Instead of one-size-fits-all advice, future guidelines may tailor interventions based on age and microbiome composition.

It also underscores the critical role of oral health in overall wellness. Brushing and flossing aren’t just about teeth; they’re about heart health.

Beetroot juice, a humble vegetable extract, could be a game-changer for older adults battling high blood pressure. In an era where trust in synthetic drugs is waning, this research reaffirms the power of food as medicine.

Watch this video about the health benefits of drinking beetroot juice daily.

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Source: https://naturalblaze.com/2025/08/study-beetroot-juice-may-hold-the-key-to-healthier-aging.html