Beetroot, known for its vibrant color and earthy flavor, offers a range of health benefits, and its potential positive impact on eye health is one of them.
Compounds In Beetroot For Eye Health
There are several compounds in beetroot that offers different benefits to the eyes and here are some of them.
1. Betalains
Beetroot contains betalains, which are compounds with anti-inflammatory properties.
This compounds may help protect the eyes from inflammation-related conditions.
In fact, a study says the use of betalain on ocular cells can prevent the progression of the disease that can be a suggestive therapeutic for controlling glaucoma like conditions (1).
2. Nitric Oxide Production
The nitrates in beetroot can enhance the production of nitric oxide in the body (2).
You see, nitric oxide helps dilate blood vessels, promoting improved blood flow, including to the eyes.
Some times clogging of the arteries that carry blood to the eyes could be the reason an individual
According to a study, a two-week regime of a betalain-rich extract (50 mg/day) decreased the levels of total bad cholesterol in the body (3).
Also, the study says significant reductions in systolic and diastolic blood pressure were also observed in subjects treated with the betalain-rich supplement.
3. Antioxidants
We have observed that fruits, vegetables and roots that are in the class of beetroot by colour contains more antioxidants that others.
In fact, it may be right to say that the darker the colour, the more antioxidants it contains.
You see, beetroot is rich in antioxidants, including beta-carotene, lutein, and zeaxanthin, which are associated with reduced risk of age-related macular degeneration (AMD) and cataracts.
In fact, a study says supportive therapy with lutein and zeaxanthin can have a beneficial effect in delaying the progression of eye diseases such as age-related macular degeneration (AMD) and cataracts (4).
Benefits Of Beetroot For Eye Health
1. Reduces Risk of Macular Degeneration
The antioxidants in beetroot may contribute to a lower risk of macular degeneration, a condition affecting the central part of the retina that can lead to vision loss.
2. Cataract Prevention
Antioxidants like lutein and zeaxanthin in beetroot are linked to a lower risk of developing cataracts, a clouding of the lens in the eye that can affect vision.
3. Improved Blood Flow to the Eyes
The nitric oxide production from beetroot may enhance blood circulation, including to the eyes, promoting overall eye health.
Ways To Add Beetroot To Your Diet
1. Raw Or Cooked
Enjoy beetroot raw in salads or sandwiches for a crunchy texture.
Alternatively, roast, steam, or boil it as a delicious side dish. When you steam this vegetable, it activates the compounds in it for proper absorption in the body.
You may also sprinkle few drops of olive oil while steaming to get more benefits from beetroot.
2. Beetroot Juice
Fresh beetroot juice is a popular option.
Combine it with other fruits or vegetables for added flavor and nutritional benefits.
Interestingly, there is Beetroot powder which you could use in preparation of your juice.
3. Smoothies
Also, you can blend beetroot into your favorite smoothie for a nutritious and eye-friendly beverage.
4. Beetroot Soup
Create a flavorful and healthy soup by combining beetroot with other vegetables and herbs.
You will love it.
5. Pickled Beetroot
Pickled beetroot can be a tasty addition to salads or a side dish, providing a unique flavor profile.
Things To Consider
Moderation is Key
While beetroot is nutritious, consuming it in moderation is advisable, as excessive intake may lead to beeturia (pink or red discoloration of urine or stools) in some individuals.
Consultation With Healthcare Professionals
Also, if you have existing health conditions or concerns about your eyes, it’s essential to consult with eye care specialists or healthcare professionals for personalised advice.
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In all, incorporating beetroot into a balanced diet can contribute to overall eye health.
Meanwhile, it’s important to adopt a holistic approach, including regular eye check-ups, exercise and a well-rounded diet rich in a variety of nutrients.