Improve Eyesight
Lets dive into the world of superfoods that can help enhance your eyesight naturally. Your eyes are precious, and by incorporating these 5 superfoods in your diet, you can support and maintain good eye health. While we discuss this, we will also see some new recipes that combine some of these superfoods.
First Superfood is Amaranth Leaves or Cholai Ke Patte.
These colorful leaves are loaded with vitamin A and C, which are very essential nutrients that play a very great role in improving eyesight. Vitamin A helps protect the cornea, while vitamin C supports the health of blood vessels in the eyes. You can enjoy amaranth leaves in varieties of dishes, from soups and salads, to stir-fry. Plus, they add a lovely color to your meals.
Second is Regular Pumpkin
It is packed with beta-carotene, which your body converts into vitamin A. Pumpkin helps maintain good vision and reduces the risk of certain eye diseases. You can make pumpkin soup, add into dal or sambar, and toast the seeds for a delicious and nutritious snack.
Third is Carrot
You must have heard the old saying that eating carrots can help you see in the dark. While there is some truth to that, carrots are another vitamin A source and contain beta-carotene. This nutrient helps protect the surface of the eye and supports clear vision, whether you enjoy them raw or a crunchy snack, or cook as a tasty stir-fry. You must add carrots to your diet if you want better eye health.
Fourth is Colocasia Leaves or Arbi ke Patte
This is a unique superfood. These heart-shaped leaves are rich in antioxidants, particularly lutein and zeaxanthin. These antioxidants are like natural sunglasses to the eye, helping to filter harmful blue lights and protect the retina. You can cook colocasia leaves in various dishes like curries or make aloo vadi. To make aloo vadi, a popular Maharashtrian dish, or patra in Gujarati.
Last is Moringa Leaves
Moringa leaves are rich in vitamin A, vitamin C, and zinc. Moringa leaves provide essential nutrients to keep your eyes healthy and vibrant. You can incorporate moringa leaves into your diet by adding them to smoothies, salads, or saute them as a side dish.
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Now let’s understand one recipe called a Tikki Recipe.
For this recipe, you will need pumpkin grated, one cup, carrot grated, one cup, amaranth leaves chopped, one cup, mint leaves, half cup, one sweet potato cooked and smashed, oats flour, one cup, amchur powder, one teaspoon, jeera powder, one teaspoon, coriander powder, one teaspoon, salt as per taste. Let’s see how to make these tikkis. Mix all the ingredients well in a big bowl and shape the mixture into small tikkis. Heat oil in a pan over medium heat.
Shallow fry the tikkis until they are crispy and golden brown on both the sides. Place these tikkis on a paper towel to remove excess oil. Serve them with mint chutney or yogurt dip. A combination of amaranth leaves, pumpkin, carrot. Not only bring burst of colors to your plate, but also delivers nutritious boost to your eyesight.
A balanced diet rich in these nutrients is required for maintaining optimal vision. By including these superfoods into your diet, you can give your eyes nutrients they need to shine bright. There is also very effective yogic technique called as tratak, which strengthens the muscles around your eyes and improve vision. Tratak involves gazing at a chosen object like a candle flame or even celestial bodies like the sun and the moon.
This ayurvedic technique brings significant role in your eyes health, palming and dipping your eyes in water. To protect your eyes, it is also important to have some good eye care habits like taking regular breaks from screen and protecting your eyes from harsh sunlight. Remember, taking care of your eye is a lifelong commitment.
To read more about eyes, visit https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-healthy
Features of SuperfoodsAmaranth Leaves: Packed with essential vitamins and minerals, amaranth leaves are known for their eye-nourishing properties.
Pumpkin: The vibrant orange color of pumpkins is a clue to their high beta-carotene content, which is fantastic for your eyes. Discover the vision-boosting benefits of this versatile superfood.
Carrot: Carrots are a classic choice for promoting eye health.
Colocasia Leaves: These lesser-known leaves are a powerhouse of nutrients that can support your eyes.
Moringa Leaves: Moringa leaves are rich in antioxidants and nutrients that can help protect your eyes from age-related damage.