10 Health Benefits of Beetroot, Carrot, and Amla Juice (ABC Juice)
The ABC juice made from beetroot (chukandar), carrot (gajar) and amla (Indian gooseberry) might be something you’ve heard of since childhood. This drink packs antioxidants, vitamins, minerals and nitrates into a single serving.
Beetroot contains essential nutrients such as folate, manganese, potassium, magnesium, vitamin C and iron. According to nutrition data, 100 grams of boiled beetroot provides only 44 calories yet supplies 20 % of the Daily Value (DV) for folate, 14 % DV for manganese, 8 % DV for copper, 7 % DV for potassium, 6 % DV for magnesium, 4 % DV for vitamin C, 4 % DV for vitamin B6 and 4 % DV for ironhealthline.com. Beetroot’s standout feature is its nitrate content, which is converted to nitric oxide in the body, relaxing blood vessels and helping to lower blood pressurefrontiersin.org.
Amla is a legendary fruit from India and Southeast Asia. It is exceptionally rich in vitamin C and polyphenols. A scientific review notes that amla’s polyphenols and vitamin C provide strong antioxidant activity, improve antioxidant status and modulate lipid levels. The same review highlights potential benefits such as antihyperlipidemic, antidiabetic, anticancer, anti‑inflammatory, digestive and neurological protective activitiespmc.ncbi.nlm.nih.gov. The vitamin C content in amla ranges from 193 to 720 mg per 100 g, and the fruit also contains vitamins A, B1 and E along with calcium and ironpmc.ncbi.nlm.nih.gov.
Carrot juice is well known for being a rich source of beta carotene, lutein and zeaxanthin. Healthline reports that one cup (236 g) of carrot juice provides more than 250 % of the DV for vitamin A; it contains provitamin A carotenoids—beta carotene, lutein and zeaxanthin—that protect eye healthhealthline.com. Carrot juice is also high in vitamins A, C and B6, which act as antioxidants and protect immune cells; a deficiency in vitamin B6 can weaken immune responsehealthline.com.
Together, these three ingredients taste delicious and boost your health in multiple ways. Let’s explore how Beetroot Carrot Amla Juice can be beneficial in your daily life.
1. Beetroot Carrot Amla Juice Boosts Immunity
Having a strong immune system is essential, especially during seasonal infections or when pollution is high. Amla contains large amounts of vitamin C and polyphenols that increase antioxidant activity and strengthen the immune systempmc.ncbi.nlm.nih.gov. Vitamin C neutralizes free radicals and supports collagen production, aiding cellular repair.
Carrot juice is also beneficial for immunity because one cup contains plentiful vitamins A, B6 and C. These antioxidants protect immune cells from free radical damage and vitamin B6 deficiency can reduce immune responsehealthline.com. Beetroot’s betalains and nitrates reduce inflammatory markers and support immunity by increasing nitric oxide productionhealthline.com.
Tip: Drinking ABC juice first thing in the morning on an empty stomach can provide a natural immune boost. Your body receives an instant dose of antioxidants and vitamins, helping you feel energetic throughout the day.
2. Beetroot Carrot Amla Juice Supports Heart Health and Blood Pressure Control
High blood pressure is common in today’s stressful lifestyle. The nitrate content in beetroot juice converts to nitric oxide, which dilates blood vessels and reduces systolic and diastolic blood pressure. A systematic review found that supplementing with beetroot‑derived nitrate for 2–56 days resulted in average reductions of −3.55 mmHg in systolic and −1.32 mmHg in diastolic blood pressurefrontiersin.org. Even a small reduction like this can lower mortality from ischemic heart disease by 7–10 %frontiersin.org.
Amla’s polyphenols and vitamin C act as a tonic for the cardiovascular system and help reduce risk factors such as hyperlipidemia and diabetespmc.ncbi.nlm.nih.gov. Folate, potassium and fiber from carrots and beetroot also support heart health: potassium regulates blood pressure and fiber helps balance cholesterol levels. Beets are particularly high in folate, which plays an important role in heart health by controlling homocysteine levelshealthline.com.
How to incorporate: Start drinking ABC juice with lunch or dinner or 2–3 hours before exercise. Regular consumption can help maintain heart health.
3. Beetroot Carrot Amla Juice Enhances Skin Glow and Fights Aging
Healthy, glowing skin is a universal aspiration. Amla’s vitamin C stimulates collagen production, keeping skin firm and youthfulpmc.ncbi.nlm.nih.gov. Beta carotene‑rich carrot juice protects skin from UV damage and improves complexionhealthline.com.
Beetroot’s betalains and vitamin C provide anti‑inflammatory effects, soothing acne and skin inflammation. Nitric oxide from beets increases blood flow so skin cells receive oxygen and nutrients, giving a natural glow. Antioxidants in carrots and beetroot slow free radical damage, helping to reduce premature aging and wrinkles.
DIY face mask: Mix a small amount of ABC juice with turmeric and gram flour to create a simple face pack. Apply for 10–15 minutes for bright and refreshed skin.
4. Beetroot Carrot Amla Juice Improves Vision and Eye Health
You’ve probably heard that carrots improve eyesight. The scientific reason lies in beta carotene and other carotenoids. Carrot juice contains beta carotene, lutein and zeaxanthin; one cup provides about 250 % of the DV for vitamin Ahealthline.com. Studies indicate that high intake of lutein and zeaxanthin can lower the risk of age‑related macular degeneration (AMD) by about 26 %healthline.com.
Amla supplies vitamin A and carotenoidspmc.ncbi.nlm.nih.gov, which are essential for night vision and overall eye health. Beetroot improves blood circulation, ensuring eyes receive oxygen and nutrients efficiently. For these reasons, ABC juice can support vision naturally.
What to do: After long hours in front of a screen, a glass of ABC juice can reduce eye fatigue and help protect your vision.
5. Beetroot Carrot Amla Juice Boosts Energy and Athletic Performance
If you’re a fitness enthusiast, ABC juice can become your performance partner. Beetroot’s nitrates enhance mitochondrial efficiency and boost oxygen utilization. A review notes that beetroot juice can increase endurance, improve cardiorespiratory performance and raise oxygen use by up to 20 %healthline.com.
This is why many athletes drink beetroot or ABC juice 2–3 hours before exercise to ensure nitric oxide levels peakhealthline.com. Vitamins and natural sugars from carrots and amla supply quick energy and delay fatigue.
Tip: Drink a cup of ABC juice a few hours before a workout or run. You may notice a significant improvement in stamina.
6. Beetroot Carrot Amla Juice Supports Digestive Health and Detoxification
Healthy digestion requires a combination of fiber and antioxidants. Beetroot and carrots provide both soluble and insoluble fiber. One cup of beetroot contains about 3.4 g of fiber, which feeds beneficial gut bacteria and helps regularize bowel movementshealthline.com. Fiber binds toxins and helps remove them from the body, aiding natural detoxification.
Amla has long been used in Ayurveda as a digestive tonic. Its polyphenols and vitamin C improve digestion, neutralize acidity and support liver functionpmc.ncbi.nlm.nih.gov. Carrot juice stimulates digestive enzymes and, in animal studies, fermented carrot juice has been shown to help with blood sugar managementhealthline.com.
Detox drink recipe: Blend ABC juice with a small piece of ginger and half a lemon. Ginger soothes digestion while lemon adds extra vitamin C.
7. Beetroot Carrot Amla Juice Assists Blood Sugar Management and Provides Diabetic Support
For people with diabetes, choosing low‑glycemic drinks is important. Carrot juice has a low glycemic index, and fermented carrot juice has been found in rat studies to reduce blood sugarhealthline.com. While human studies are limited, moderate intake of carrot juice is generally considered safe for blood sugar management.
Antioxidants in beetroot and amla may improve insulin sensitivity and reduce oxidative stress. Amla’s antidiabetic potential has been highlighted in scientific reviewspmc.ncbi.nlm.nih.gov. Avoid adding honey to ABC juice and keep portion sizes moderate to prevent spikes in blood sugar.
Suggestion: People with diabetes should consult a physician before adding ABC juice to their diet and limit consumption to about 100–150 ml.
8. Anti‑Inflammatory and Antioxidant Powerhouse
Chronic inflammation is linked to obesity, heart disease, liver disease and cancerhealthline.com. All three components of ABC juice possess strong anti‑inflammatory properties. Beetroot’s betalains have been shown to reduce inflammation; one study found that drinking 8.5 oz (250 mL) of beet juice for two weeks significantly reduced inflammatory markers such as C‑reactive protein and TNF‑α in people with high blood pressurehealthline.com.
Amla’s polyphenols and vitamin C improve antioxidant status and suppress inflammatory pathwayspmc.ncbi.nlm.nih.gov. Beta carotene and vitamins in carrot juice neutralize free radicals and protect immune cellshealthline.com.
Daily habit: Incorporate ABC juice into your routine to combat free radical damage and improve overall wellness, especially in stressful environments or polluted areas.
9. Hair Health and Iron Absorption
Healthy hair requires iron, vitamin C and antioxidants. Beetroot provides about 4 % DV of iron and contains folate, which is necessary for red blood cell production and hair follicle healthhealthline.com.
Amla’s vitamin C enhances iron absorption and nourishes the scalp. In Ayurvedic tradition, amla is used as a hair tonic because it strengthens hair follicles. Beta carotene in carrot juice improves scalp blood circulation and encourages hair growth. Regular consumption of ABC juice may reduce hair fall and add natural shine.
10. Juice Supports Brain and Mental Health
Amla’s phytochemicals have shown neurological protective activitiespmc.ncbi.nlm.nih.gov. Vitamin C reduces oxidative stress and plays an important role in neurotransmitter synthesis. Beetroot’s nitrates deliver oxygen‑rich blood to the brain, which may improve cognitive function. Beta carotene and lutein from carrot juice may slow cognitive decline because these antioxidants protect neurons.
Lifestyle tip: Combine meditation, regular exercise and a glass of ABC juice to enhance mental clarity and focus.
Conclusion
Beetroot Carrot Amla Juice, or ABC juice, is a natural multivitamin drink that supports immunity, heart health, glowing skin, vision, energy, digestion, blood sugar management, anti‑inflammatory balance, hair health and brain function. Beetroot’s nitrates improve blood pressure and athletic performancefrontiersin.org; amla’s polyphenols and vitamin C provide antioxidant and anti‑inflammatory benefitspmc.ncbi.nlm.nih.gov; and carotenoids in carrot juice strengthen eye health and immunityhealthline.com.
Including this drink in your daily routine can naturally enhance your overall wellness. Remember that moderation is key—do not exceed 150–200 ml per day. If you have any medical conditions, consult your doctor before adding ABC juice to your diet. Combined with a balanced diet and healthy lifestyle, this juice offers many benefits.
FAQs (Frequently Asked Questions)
1. When should I drink Beetroot Carrot Amla Juice (ABC juice)?
The best time is in the morning on an empty stomach or 2–3 hours before exercise. Drinking it on an empty stomach ensures quicker nutrient absorption, and taking it before exercise allows nitric oxide levels to peak, improving performancehealthline.com.
2. Can people with diabetes drink Beetroot Carrot Amla Juice (ABC juice)?
ABC juice has a low glycemic index, but portion control is crucial. Fermented carrot juice improved blood sugar in ratshealthline.com, but human research is limited. Keep servings to 100–150 ml and consult your doctor.
3. Is Beetroot Carrot Amla Juice (ABC juice) safe during pregnancy?
Beetroot, carrot and amla provide folate, iron and vitamin C, which are beneficial in pregnancy. Nonetheless, always seek medical advice before making any dietary changes while pregnant.
4. What is the correct way to make Beetroot Carrot Amla Juice (ABC juice)?
Use fresh ingredients: 2–3 amla, 1 medium beetroot, 2 medium carrots, a small piece of ginger and half a lemon. Wash and chop everything, then blend with a little water. You may strain it for a clear juice or enjoy it with pulp. To enhance taste, add a small amount of honey or jaggery—though people with diabetes should avoid sweetenerstimesofindia.indiatimes.com.
5. Are there any side effects of Beetroot Carrot Amla Juice (ABC juice)?
In moderation, it is generally safe. Excessive consumption can cause pink urine or stool (beeturia) due to betalains in beetroot, which is harmless. Amla’s high acidity might cause gastric irritation in some people. If you have a risk of kidney stones, exercise caution because beets are rich in oxalates. Always consume it as part of a balanced diet.
6. Does Beetroot Carrot Amla Juice (ABC juice) help with weight loss?
ABC juice is low in calories and nutrient dense; beets and carrots provide fiber and water, which increase satiety and help control calorie intakehealthline.com. However, successful weight loss also depends on overall diet and physical activity.
7. Is store‑bought Beetroot Carrot Amla Juice (ABC juice) beneficial?
Packaged juices often contain preservatives and added sugars. Fresh, homemade ABC juice retains more vitamin C and enzymes. If buying ready‑made juice, check ingredient lists and sugar content.
8. Can drinking Beetroot Carrot Amla Juice cause a yellowish skin tint?
High beta carotene intake may cause temporary skin coloration (carotenemia), which is harmlesshealthline.com. If you notice a yellow tint, reduce intake for a few days and the color will return to normal.
