Discover the Real Benefits of Beetroot Juice: Why This Trending Superfood is Worth the Hype

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Beet Juice: A Natural Stamina Booster

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Recently, my friend Lizzie, an athletic doctor, shared her plans to consume beetroot juice before her marathon. As someone who rarely runs, I was intrigued. Despite my unfamiliarity with beets, I took cautious sips of the vibrant liquid and learned about its vast benefits for both athletes and casual fitness enthusiasts.

Much of the research surrounding beetroot’s advantages originates from Andy Jones, an exercise physiologist at the University of Exeter, UK, who explores beetroot as a nitrate-rich superfood. Once ingested, nitrates convert into nitric oxide, a vital compound that facilitates blood vessel dilation. This process effectively lowers blood pressure and enhances oxygen-rich blood flow to muscles during exercise.

<p>In a groundbreaking <a href="https://journals.physiology.org/doi/epdf/10.1152/japplphysiol.00722.2009">2009 study</a>, Jones’s team had eight recreational athletes cycle at maximum effort. Those who drank beet juice for six days before the test performed significantly better—cycling an average of 90 seconds longer than those who drank blackcurrant juice.</p>
<p>Further research has confirmed that beet juice can enhance performance in various sports, including <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3942720/">swimming</a>, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6040767/">running</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/38953606/">rowing</a>. Notably, beetroot juice has been credited for the remarkable achievements of athletes like <a href="https://www.beetitsport.my/who-uses-it">Eliud Kipchoge</a>, who set a marathon record, and the Tour de France champion <a href="https://www.instagram.com/p/CvCJaU0MMV8/">Jonas Vinzigaard</a>, along with Leicester City’s triumph in the English Premier League. The International Olympic Committee recognizes nitrates as a dietary supplement backed by strong evidence for performance benefits, alongside others like caffeine and creatine.</p>
<p>But what about non-athletes? While I may never run a marathon, beet juice could still enhance my workout experience and boost my motivation. A study conducted by researchers at the University of Alabama at Birmingham revealed that beetroot can delay exhaustion in obese adults, suggesting that it may help reduce exercise strain and encourage better fitness participation and adherence.</p>
<p>Anecdotal evidence on social media indicates that many individuals feel revitalized by beet juice, claiming it can rival coffee in combating fatigue. However, these assertions lack rigorous scientific validation, hinting at the potential for a placebo effect.</p>
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            <img class="Image" alt="Eliud Kipchoge winning the Berlin Marathon" width="1351" height="900" src="https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg" srcset="https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=300 300w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=400 400w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=500 500w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=600 600w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=700 700w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=800 800w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=837 837w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=900 900w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1003 1003w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1100 1100w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1200 1200w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1300 1300w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1400 1400w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1500 1500w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1600 1600w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1674 1674w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1700 1700w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1800 1800w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=1900 1900w, https://images.newscientist.com/wp-content/uploads/2026/07/01175926/SEI_303476300.jpg?width=2006 2006w" sizes="(min-width: 1288px) 837px, (min-width: 1024px) calc(57.5vw + 55px), (min-width: 415px) calc(100vw - 40px), calc(70vw + 74px)" loading="lazy" data-image-context="Article" data-image-id="2532666" data-caption="Eliud Kipchoge's stunning victory in the 2017 Berlin Marathon" data-credit="photocosmos1/Shutterstock"/>
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                <p class="ArticleImageCaption__Title">Eliud Kipchoge and His 2017 Berlin Marathon Win</p>
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<p>Evidently, daily consumption of beet juice can reduce blood pressure by approximately 2.5% in individuals with hypertension <a href="https://www.sciencedirect.com/science/article/pii/S0939475324002369">(5 mmHg systolic)</a>. While this is less effective than standard antihypertensive medications (which lower systolic blood pressure by around 10 mmHg), beet juice may serve as a useful dietary supplement. Recent findings from King's College London suggest that chewing gum after beetroot juice consumption can further decrease blood pressure by activating oral bacterial enzymes that assist in converting nitrates into nitric oxide.</p>
<p>However, individuals with low blood pressure should exercise caution, as excessive beet juice may precipitate dizziness due to further blood pressure drops. It also contains natural sugars, making large quantities unsuitable for diabetics.</p>

<p>Notable commentator Dr. Michael Mosley dubbed beets "Vegetable Viagra," referring to their ability to enhance blood flow, which he claims parallels Viagra’s mechanism <a href="https://www.mirror.co.uk/news/health/dr-michael-mosley-hails-viagra-30969047">in a 2023 podcast</a>. Research indicates that beetroot extract may improve the duration and strength of erections, although this particular study did feature potential biases due to sponsorship.</p>
<p>Interestingly, the ancient Romans recognized beets as aphrodisiacs, incorporating them into erotic artistic expressions. Recently discovered frescoes in Pompeii depict beets alongside intimate scenes, hinting at their long-standing reputation.</p>
<p>If you plan to regularly consume beet juice, note that its distinct reddish-purple color can affect urine and stool, mimicking potential bleeding—there’s no need to panic!</p>
<p>If beetroot isn't your preference, consider alternative nitrate-rich foods like <a href="https://www.sciencedirect.com/science/article/pii/S0002916523231937">spinach, arugula, lettuce, celery, tomatoes, bananas, or oranges</a>. While I'm not sure I can manage beet juice every day, I certainly enjoy roasted beets in salads and other meals for the potential energy boost. Thanks to Lizzie's guidance, I've discovered the remarkable benefits of this humble vegetable.</p>

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Source: www.newscientist.com

Hollow Knight: Silkson Sparks Bedlam in Gaming – And the Hype is Well-Deserved

jUST One Games captured the spotlight in gaming discussions last week. Hollow Knight: Silksong, an eerie atmospheric action title by the indie Australian developer Team Cherry, launched last Thursday after years of anticipation, and it has been met with widespread acclaim. The original Hollow Knight’s popularity was so immense that it caused crashes across various game storefronts. Amidst a backdrop of game cancellations, costly errors, and layoffs in larger studios, this indie success story is now celebrated within the industry. However, Silksong’s triumph did not happen by chance, and replicating its success in other titles is a significant challenge.

Curious about what makes this game truly captivating? Picture a dark, almost subterranean maze filled with insect nests and abandoned caverns. The minimalist and slightly creepy (but not horror-inducing) art style and sound design evoke a Tim Burton-esque atmosphere, while the enemy bugs present a formidable challenge. Your character is another bug armed with a sharp needle-like blade. Its gameplay integrates elements from Metroid, Dark Souls, classic challenging platformers, and boasts a unique aesthetic quality. I completed the first Hollow Knight and am now completely engrossed by Silksong, having spent 15 hours over three days—it’s given my thumbs quite the workout.

The original Hollow Knight debuted in 2017 as a surprise slow-burn hit. Funded via Kickstarter in 2014, Silksong began as one of its stretch goals. Initially envisioned as an expansion, co-founders Ari Gibson and William Pellen shared in a recent Bloomberg interview that it transformed into a full-fledged 20-hour game over the course of seven years, which players are now thoroughly enjoying.

Can a small team sustain such an extensive development period for a single game? The original Hollow Knight sold an impressive 15 million copies, providing developers with substantial resources. Crafting a quality game takes considerable time, especially when hindered by poor management or developmental crises. Most small gaming studios are constantly in search of funds from various investors and publishers.

The Story of the Knight… Hollow Knight: Silksong Photo: Team Cherry

One particularly intriguing aspect of Silksong is the fervor that has surrounded its release, becoming somewhat of a cultural meme. Fans have relentlessly inundated chatrooms and comment sections of game reveals, inquiring “Where is Silksong?” for years. This phenomenon has potentially exposed millions to Hollow Knight who might not have encountered it otherwise. I have yet to see another indie title generate such buzz prior to its launch. The anticipation surrounding Silksong caused several other game announcements to be overshadowed when its release was confirmed a few weeks prior, leaving some developers feeling overshadowed. I genuinely empathize with those developers; it wasn’t their fault—as VGC pointed out, Atari launched a similar game, Samsara’s Adventure, on the same day, resulting in only 12 concurrent players on Steam.

As was shown years prior, Duke Nukem would struggle to redeem Silksong had it turned out to be subpar. Fortunately, it’s a fantastic game that doesn’t deliver its appeal immediately. My partner expressed concern about my enthusiasm while I spent an hour bouncing my character off a series of unforgiving balloons while navigating the daunting gauntlets of menacing foes. (There’s something in me that can’t give up when faced with a sadistically challenging game.) Yet, with millions diving into it concurrently, the sense of fulfilling achievement amidst repeated failures makes the overall experience incredibly rewarding.

Another viewpoint on Silksong surfaces from those who find it hard to enjoy such a global frenzy. Our gaming correspondent Keith Stuart is one such individual. “I often find myself perplexed by the adoration surrounding this game. I know I’m in the minority here, but neither Hollow Knight nor Silksong resonate with me,” he relays. “To me, they come across as standard Metroidvania platformers featuring a familiar organic aesthetic alongside challenging boss fights. Yet, they seem to lack the singular charm of titles like Cave Story or Hollow Knight—I can’t shake the feeling of being gaslighted amidst the industry’s fascination.”

What to Play

Catch it all… Arceus, the legendary Pokemon. Photo: Nintendo

With the gaming spotlight firmly on Silksong, I would advise against seeking out much else this week. Arceus: The Legendary Pokemon is a title I overlooked upon its initial release in 2022, primarily due to its rough performance undermining the creative vision. However, it has seen significant improvements on Switch 2.

In this game, you play as a Pokémon field researcher, exploring expansive areas inhabited by freely roaming Pokémon, throwing Poké Balls, and hiding in tall grass to avoid confrontations with alpha creatures. The semi-historical setting is also a delightful addition, transporting you to an Edo-style era where humans and Pokémon learn to coexist. I’ve been playing through this with my sons every night, and they get genuinely excited as they discover new creatures in the Pokémon Encyclopedia they have. This game caters to my millennial nerd’s fascination with birdwatching while also satisfying my inner child’s love for Pokémon.

Available at: Nintendo Switch/Switch 2
Estimated playtime:
Over 30 hours

What to Read

The name is… 007 First Light. Photo: IO Interactive
  • Last week marked the debut of gameplay footage for 007 First Light, developed by Hitman creators IO Interactive. You can check out 30 minutes of exhilarating action, spycraft, and thrilling car chases. Although my only connection to the Bond franchise is through the N64 classic GoldenEye, I find myself intrigued by a Bond game that allows you to gather intel while mingling at parties and engage in high-speed pursuits.

  • Earlier this year, the electronic equipment resellers at Development Console and Cartridge Pile purchased items from Sega’s old Basingstoke office as part of a clearance sale. In July, they were raided by the police. As reported by Time Extension, the seller was arrested, and a collection of prototype games and consoles was confiscated. This sparked an unexpected chain of events, as ownership of these gaming relics remains uncertain, with the resellers fearing some may have already been destroyed.

  • Take-Two recently discussed reviving Xbox games, including the recently cancelled Perfect Dark, which was reported by Bloomberg. Unfortunately, Microsoft has ultimately scrapped this project and disbanded its development initiative, resulting in layoffs for co-developer Crystal Dynamics. This studio has had a rocky path; following two successful Tomb Raider titles in 2013 and 2015, they delivered a mediocre third installment and the infamous Avengers title in 2020. They were subsequently acquired by the infamous Embracer Group in 2022 and have struggled to recover since.

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Question Block

The tricky thing is difficult… the dark soul. Photo: Bandai Namco

Firstly, I want to extend my gratitude to everyone who expressed their well wishes following my previous newsletter where I mentioned recovering from an injury. My recovery is progressing slowly but steadily. One of the messages I received was from a reader, Cordelia, who asked:

“What are your thoughts on utilizing walkthroughs and tips when a game becomes challenging? It often makes me feel somewhat guilty.”

This is an excellent query for this week’s discussion. Hollow Knight: Silksong is indeed, truly challenging; consulting maps and searching for tips can mean the difference between persevering or giving up. I typically avoid assistance since I often play games for critique, meaning I tackle them without any guides. However, I remain thankful for guide writers who provide direction when needed.

Many modern games promote collaboration, and sharing experiences and tips feels like a natural extension. Few can conquer challenges in games like Dark Souls entirely on their own; the design encourages cooperation. After completing a game, I often search for guides to see if I overlooked anything or to discover hidden endings. While playing, I abstained from external assistance in Blue Prince since I knew it would take away from my enjoyment. Once I allowed myself to explore the additional puzzles and content, I managed to discover some incredible experiences.

Don’t hesitate to check guides when faced with difficulty! I’m not at all shy in admitting that I utilized a text walkthrough when I first played Our Last to prepare for any surprises like a fungal zombie ambush. Moreover, during my teenage years, I heavily relied on walkthroughs while playing Japanese imports when I couldn’t decipher any of the text. Hats off to the dedicated GameFAQs authors who came through for me in navigating those Japanese PS2 RPGs.

If you have a question or feedback regarding the newsletter, please reply or contact us at butingbuttons@theguardian.com.

Source: www.theguardian.com

Deepseek shatters the AI hype – all bets are now off

In poker, the value of your hand cards is often less important than what your competitors think you might hold. As long as you can convince others you have, you don’t need a Royal Flush.

Openai CEO Sam Altman was well aware of this and played extensive poker during his student days. Following the astronomical success of its generative artificial intelligence tool ChatGPT, the company is confident that it has all the aces to many supporters, and scale is the key to advancement, and betting on this is a great reward. We are telling the world that we will get it.

On January 21st, Altman announced Stargate. It announced a $500 billion plan to build a huge data center for future AI models. As he said in a 2023 interview, “Competing with us is absolutely hopeless.”

But it appears that Chinese AI company Deepseek is now calling his bluff. It has sent shockwaves through Silicon Valley over the past two weeks. This is clearly the best of Openai’s ability, but it releases AI models that are just a small part of cost and computing power? This young startup has many employees like Openai, less than a tenth of them, and US companies have a secret recipe for building AI, or to do so. It hindered the idea that resources were needed.

Deepseek has put the hole in the idea that US companies hold secret recipes for building AI

For those worried about the accumulation of power in Silicon Valley, the arrival of competition is welcome, but Deepseek’s model brings concerns of its own. For one thing, the answer is closely stuck to the Chinese government’s party line. Censorship in real time. Security researchers have warned about this too. There is no robust guardrail for improper use.

Nevertheless, upon arriving at the scene, it is suggested that there is still a major innovation in generative AI. Furthermore, cheaper models that require less computing power should open the door to whole new applications of technology. If there are more players around the table, your stakes won’t be higher.

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Source: www.newscientist.com