Sodas and caffeinated beverages out, and beetroot juice in; this could help you get one step closer to the new, healthier you.

The combinations of minerals, vitamins, and antioxidants found in beetroots have given the vegetable a superfood status—they provide a good source of fiber but are also rich in Vitamin C, folate, iron, potassium and manganese. The dark purple color and the distinct taste are not for everyone, but the benefits of drinking beetroot juice may even persuade those who hate the taste to hold their noses and chug it down.

Beetroots provide a good source of minerals and can help maintain a healthy weight due to the low-calorie content.

According to Medical News Today, drinking beetroot juice could also lower blood pressure because of the high quantities of nitrate the vegetable contains. Various studies on individuals with high blood pressure and their consumption of beetroot juice have been conducted. The findings suggest that individuals who are not already taking blood pressure medication may find the beverage lowers their blood pressure. Therefore, individuals with low blood pressure should take precautions before regularly drinking beetroot juice.

Nitrate in beetroot juice has also been the topic of a 2015 study, which explored the link between muscle power in individuals who have experienced heart failure. According to Healthline, individuals with heart failure “experienced a 13 percent increase in muscle power two hours after drinking beetroot juice.”

And Healthline notes how a 2011 study highlighted how nitrates could help slow cognitive decline by increasing the blood flow to the brain in older individuals.

Beetroot juice has been linked to reduced inflammation, which Medical News Today notes is due to the anti-inflammatory compounds called betalains, found within beetroot.

Beetroot juice can also be a great addition to your beauty routine as it can help reduce the signs of pigmentation, skin discoloration, and blemishes, as well as moisturize dry skin and prevent signs of aging, StyleCraze reports. The publication recommends dabbing the juice on the face once a week (preferably at night), using cotton balls—beetroot is filled with antioxidants, which have an anti-aging effect, and vitamin C, which helps with pigmentation and blemishes.

As always, if you are prone to any conditions, it is advisable to contact your healthcare provider for a comprehensive list of what you can, and cannot eat. According to Healthline, those prone to calcium oxalate kidney stones, should not drink beetroot juice.

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