Social Media is always telling us that we have to be healthy and improve our lives. As a result, we often focus on exercise, stress management, and mental well-being, but one crucial aspect that deserves equal attention is our eyesight. Our eyes play an irreplaceable role in our daily lives, allowing us to experience the world around us in vivid detail. As we age, the risk of eye-related issues increases, making it essential to adopt practices that support optimal eye health.
One easy way to consistently care for your eyes is by adopting a healthy, eye-friendly diet. Beyond being a source of sustenance, food can be a powerful ally in promoting better well-being in many areas of life. Packed with an array of essential nutrients and antioxidants, certain foods have been recognised for their ability to support eye health, reduce the risk of age-related conditions, and enhance visual acuity.
In this regard, exploring the connection between food and better eyesight unveils a world of delicious and nourishing options that not only appeal to our taste buds but also serve as a natural and holistic approach to safeguarding our precious gift of sight. So, let us delve into the delightful realm of eye-healthy foods and discover how they can contribute to the preservation of our visual well-being.
Here are 6 Indian dishes with ingredients that can help boost eye health::
Gajar ka Halwa:
Ingredients: Carrots, milk, ghee, sugar or condensed milk, cardamom, and nuts (like almonds, cashews, and pistachios) for garnish.
Eye-Boosting Benefits: Carrots are rich in beta-carotene, a precursor to vitamin A, which is vital for good vision. The body converts beta-carotene into retinol, a compound that supports night vision and overall eye health. Additionally, the nuts used for garnishing are rich in vitamin E, which provides further support to eye health.
Sweet Potato Curry:
Ingredients: Sweet potatoes, coconut milk, curry spices (like turmeric, cumin, coriander, and cinnamon), onions, garlic, ginger, and vegetable broth.
Eye-Boosting Benefits: Sweet potatoes are a fantastic source of beta-carotene, which, as mentioned before, is essential for eye health. Additionally, sweet potatoes have a low glycemic index, which may help in maintaining stable blood sugar levels. Fluctuations in blood sugar levels can negatively impact eye health, and including sweet potatoes in the diet can be beneficial in this regard.
Palak Dal:
Ingredients: Red lentils (masoor dal), spinach, tomatoes, onions, garlic, turmeric, cumin seeds, coriander, and mustard oil.
Eye-Boosting Benefits: Spinach is a powerhouse of nutrients like lutein and zeaxanthin, which help protect the eyes from age-related macular degeneration (AMD) and cataracts. The rich iron content in lentils contributes to healthy blood circulation in the eyes.
Badam Kesar Doodh:
Ingredients: Almonds, milk, saffron strands, cardamom, and honey (optional).
Eye-Boosting Benefits: Almonds are packed with vitamin E, which helps combat age-related eye damage and reduces the risk of cataracts. Saffron contains crocin and crocetin, antioxidants that promote better retinal health and improve vision clarity.
Grilled Fish with Turmeric and Garlic:
Ingredients: Any white fish (like tilapia or basa), turmeric powder, garlic, lemon juice, salt, and pepper.
Eye-Boosting Benefits: Fish is a great source of omega-3 fatty acids, particularly DHA (docosahexaenoic acid), which is beneficial for eye health. DHA is a major component of the retina and helps reduce inflammation in the eyes, promoting overall eye health. Turmeric and garlic have anti-inflammatory properties that further support eye health.
Amla Chutney
Ingredients: Amla (Indian gooseberry), mint leaves, coriander leaves, green chillies, cumin seeds, and salt.
Eye-Boosting Benefits: Amla is a rich source of vitamin C and other antioxidants, which protect the eyes from oxidative stress and reduce the risk of cataracts. Its anti-inflammatory properties help maintain overall eye health.