It’s time to say eye care

It’s time to say eye care

There is a wide variety of food such as brightly coloured vegetables that can keep your vision healthy. All the yellow and green coloured fruits and...

A great way to care for eyes is by ensuring one gets the nutrition required for the same through right intake of food

There is a wide variety of food such as brightly coloured vegetables that can keep your vision healthy. All the yellow and green coloured fruits and vegetables contain antioxidants that help keep your eyes healthy. An overall healthy diet and lifestyle supports healthy vision.

Orange and yellow coloured pumpkin (bhopla), yellow corn (makai), yellow and orange bell peppers (shimla mirch), carrots (gajar), yams (sakarkandh, khand), musk melons (tarbuz), peaches (adu), grapes (angoor), oranges (santra), mangoes (aam), and dried apricots (sukhi khubani) are examples of fruits and vegetables that are advised for eye care.

Lutein is the only antioxidant present in the retina and lens of the eye, which protects them from strong anti-oxidation damage by ultraviolet rays. When lutein levels in the eyes decrease with age, cataract formation takes over.

To ensure that you don’t get early cataract, eat plenty of antioxidant-rich food. Spinach (palak), broccoli, lettuce, green peas (matar), tomatoes (tamatar), corn (makai), watermelon (kalinger) and kiwi fruit are all rich in antioxidants required to prevent early cataract formation.

The darker the green, the higher is the lutein content, so add leafy greens like spinach (palak), fenugreek (methi), parsley (ajamoda), mint (pudina), green coriander (hara daniya) and broccoli every day into soups or dal, pureed to atta to make rotis or simply stir fry in vegetable dishes.

Our grandmothers and mothers were right as always – carrots and pumpkins are excellent eye foods as they has good amount of beta carotene and Vitamin A, which is essential for our eyes. A deficiency of this vitamin can lead to night blindness. All kind of berries (strawberry, blueberries, blackberries, jamun) are among the highest antioxidant-rich fruits. If you thought it ends there, take note, Vitamin C is equally important to see well! Citrus fruits, red and yellow peppers, papayas, and Indian gooseberry (amla) are the best sources for the same.

Smoking, excessive alcohol intake, obesity and eating a diet high in salt, refined sugar and oil or butter – essentially known as the “white devils of the kitchen” destroy antioxidants and important vitamins and minerals from our bodies that keep our eyes healthy. Too much fat from oil and butter interferes with the absorption of vitamins and minerals, all the more reason to avoid them. So eat healthy and make sure your eyes serve you well to the very end.

Pumpkin with Cluster Beans

Pumpkin 200 gm

Guvar (cluster beans) 200 gm

Oil tsp

Ajwain 1 tsp

Adrak and mirchi paste 1 tsp


  • Put ajwain in 1 tsp oil and roast
  • Add pumkin and cook for 10 minutes
  • Add guvar and other spices to it
  • Cover the wok and add water on the lid and cook
  • Optional – add coconut and lime for garnish

By:Naini Setalvad

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