Fermented beets are a postbiotic-rich, nitric-oxide-boosting super snack. They not only support digestion and immunity but may also improve blood flow, exercise performance, and brain function.
🧂 DIY Fermented Beets
Ingredients:
- 2–3 raw beets, peeled and cubed or sliced
- 1 tbsp sea salt (non-iodized)
- 2.5 cups filtered water
- Optional: ginger slices or rosemary sprigs for flavor
- Dissolve salt in water to make brine.
- Pack beets into a clean jar and cover with brine.
- Use a fermentation weight or veggie leaf to keep them submerged.
- Cover loosely and ferment at room temp for 5–7 days.
- Refrigerate and enjoy for up to 2 months.
🔬 Why it works:
Beet fiber feeds beneficial bacteria, which in turn produce short-chain fatty acids like butyrate [23]. Fermentation enhances bioavailability of antioxidants and nitrates, which support blood vessel health and cognitive performance [24].
📚 References:
[23] Vernia, P. et al. (2020). “Butyrate in inflammatory bowel disease.” World Journal of Gastroenterology
[24] Siervo, M. et al. (2013). “Inorganic nitrate and blood pressure.” British Journal of Clinical Pharmacology