Beetroot for Blood Pressure Control and Preeclampsia Prevention During Pregnancy
Preeclampsia—a condition characterized by high blood pressure, protein in the urine, and potential organ damage—poses a significant risk to mothers and babies. It’s a common complication, especially in multiple pregnancies like twins, and can result in severe complications if left unmanaged. While traditional advice includes measures like taking baby aspirin, emerging research shows that natural sources of nitrates, such as beets, may offer similar benefits in blood pressure control and may aid in reducing the risk of preeclampsia.
Check out my Instagram reel on this.
How Beets Can Help with Blood Pressure
Beetroot is a potent source of nitrates, which your body converts into nitric oxide—a compound that plays a key role in relaxing blood vessels, improving blood flow, and reducing blood pressure. The relaxation of blood vessels can lead to a healthier, more stable blood pressure range, which is crucial for pregnant women at risk of high blood pressure or preeclampsia. High blood pressure restricts blood flow to the placenta, potentially limiting oxygen and nutrients for the baby, so keeping blood pressure in check through diet and lifestyle is an excellent preventive measure.
Interestingly, even a short-term introduction of beets can have visible effects. For instance, my husband saw significant improvement in his blood pressure within just three days of incorporating beets into his diet during a particularly stressful period in his job. This personal experience reinforces my confidence in the power of “food as medicine.”
My Journey with Beets and Pregnancy-Induced Hypertension
As a twin pregnant mom-to-be, my OB recommended a low-dose aspirin regimen to help prevent high blood pressure. While I value her guidance, I also believe in exploring natural ways to support my health through nutrition. Research on nitrate-rich foods like beets suggests they could offer similar benefits to aspirin in terms of blood pressure regulation, so I’m opting to first attempt this food-based route.
Incorporating beets into my diet has been easy: I add them to salads, drink beetroot juice (either homemade or store-bought), and occasionally use beetroot powder supplements. One tip I’ve discovered: enjoy your beets earlier in the day, as they can be energizing and might keep you up if consumed at night!
Beyond Blood Pressure: Beets for Pregnancy Wellness
Beets aren’t only beneficial for blood pressure; they also contain a unique nutrient called betaine, which supports essential functions for both mother and baby. Dietitian Lily Nichols highlights that betaine—an amino acid derivative and methylation cofactor—helps regulate DNA synthesis, inflammation control, and even cognitive development in babies.
Betaine, which works in synergy with nutrients like folate, B6, and choline, aids methylation. This process ensures the proper formation of DNA, influences gene expression, and is fundamental for healthy placental function, which is critical in preventing complications like preeclampsia. Nichols mentions that an adequate intake of choline (found in eggs) is necessary, as it promotes better production of betaine. Other sources of betaine include quinoa, spinach, and certain whole grains.
Practical Tips for Including Beets in Your Diet
- Salads: Add roasted or pickled beets to your salads for a sweet, earthy flavor and a boost of nutrients.
- Beetroot Juice: A glass of beet juice provides a quick nitrate boost, but try to juice it yourself or check store labels to avoid added sugars.
- Smoothies: Mix beetroot powder into a smoothie with other pregnancy-friendly foods, like spinach or yogurt.
- Roasted or Steamed Beets: Enjoy them as a side dish with a sprinkle of salt and a drizzle of olive oil for a simple, nutrient-dense addition.
Supporting Pregnancy with Movement and Food
Alongside beetroot, I’m prioritizing movement and physical activity to keep my blood pressure stable and support my overall well-being. Regular movement can be an effective tool in regulating blood pressure and enhancing circulation, both essential for a healthy pregnancy.
Embrace “Food as Medicine” in Pregnancy
Whether or not you’re dealing with multiple pregnancy factors like I am, the research on nitrates and nitric oxide in beets suggests that they’re a valuable food for pregnancy wellness. Along with nutrient-dense foods, betaine-rich sources like beets are a smart addition to your diet for both blood pressure control and methylation support. As always, consult your healthcare provider if you’re considering changes to your health regimen, and remember: food can be a powerful ally in promoting a healthy pregnancy!
If you’re looking for more nutrition support from Registered Dietitians during pregnancy or postpartum, we’d love to work with you! Check out our services here.
