Beetroot Apple Fresh Juice

Why people make this juice

Beetroot has earned a reputation in both Western and Chinese wellness communities as a powerhouse of antioxidants — Bro Niu calls it “the king of antioxidants” among vegetables. It contains betaine, a compound associated with supporting healthy liver function; rich mineral content including iron; multiple carotene variants; and high dietary fiber. The unique deep-red pigment is associated in traditional food therapy with nourishing the blood and brightening the complexion. Added to fresh apple for sweetness and palatability, the juice becomes one of the easiest and most enjoyable ways to support cardiovascular wellness. The most important rule: drink it within 5 minutes of juicing — vitamin C and other water-soluble nutrients begin degrading immediately once the produce is cut and exposed to air.

Who it suits / who should be cautious

• Suits: middle-aged and older adults looking to support healthy blood pressure and circulation; those with a dull complexion or early signs of skin aging; people wanting to support liver health; general antioxidant and cardiovascular wellness
• Cautions: people on blood-thinning medication (warfarin / anticoagulants) should use beetroot carefully — beetroot is high in vitamin K, which can counteract the medication; check with your doctor. People with low blood pressure should drink this after a meal, not on an empty stomach. Diabetics should limit this juice and choose green (less sweet) apples; also drink after meals. For those with a cold constitution, add 2 slices of fresh ginger when juicing.

Why these ingredients (the food-therapy logic)

• Beetroot (hong cai tou, Beta vulgaris): Contains betaine (supports liver detoxification and healthy homocysteine metabolism), iron, magnesium, folate, and antioxidant pigments (betalains). Traditionally associated with nourishing blood, supporting liver function, and promoting healthy skin. The leaves and stalks are also nutritious — leaves can be cooked; stalks can be added to salads.
• Apple: Sweet, slightly acidic, and neutral; easily digestible; adds natural sweetness and vitamin C to make the juice more palatable. Green (less sweet) apple is preferable for those watching blood sugar.

Ingredients (1–2 glasses / serves 1–2)

Ingredient	Amount	Notes
Beetroot	Half a medium root	Peel; rinse with cold boiled water; cut into chunks
Apple	2 medium	Peel; core; cut into chunks

Method

1. Peel the beetroot and rinse it under cold boiled water; cut into chunks.
2. Core and peel the apples; cut into chunks.
3. Feed both through a juicer, or use a blender with a small amount of cold boiled water if needed.
4. Pour immediately into a glass and drink within 5 minutes — do not store, as vitamin C and other nutrients degrade rapidly once the produce is exposed to air.

Bro Niu’s tips

Fresh juices lose their most valuable water-soluble nutrients very quickly once made — the 5-minute rule is genuinely important, not just a suggestion. If using a blender rather than a centrifugal juicer, the pulp remains in the juice, which increases fiber content and is actually more nutritious; just add a little cold boiled water to help it blend smoothly. Leftover beetroot can be stored in a fresh-keeping bag in the refrigerator, but use it as soon as possible. For an even more nourishing version, include some of the beetroot leaf in the juice — it is the most nutrient-dense part of the plant, though it adds a slightly bitter, earthy note.

Community questions answered (selected)

• Q (陈小姐): Is it appropriate to drink this on an empty stomach in the morning? I have high blood pressure. Bro Niu: Yes, for someone with high blood pressure, drinking this on an empty stomach in the morning can be beneficial for supporting blood pressure management.

• Q (Ellen): Can I make this with a blender instead of a juicer? The juice comes out quite thick. Bro Niu: A juicer produces a clearer, more drinkable juice. A blender retains the fiber (which is actually more nourishing) but produces a thicker result — add a little cold boiled water to thin it. Either way, drink immediately; do not refrigerate.

• Q (May wong): Can a diabetic drink this with green apple? Can it be drunk every day? Bro Niu: A diabetic can drink this juice, but not every day — around 4 times a week is plenty. Green apple is preferable as it is less sweet. Drink it after meals rather than before.

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Published May 12, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.