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Lutein Diet recipes


Last Updated : Feb 27,2018



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What is Lutein ?

Lutein is a type of carotenoid (carotenoids function as Antioxidants in the body and are plant pigments which get you bright yellow, orange and red colours in fruits and vegetables) which is of utmost importance for eye health. There is a very strong evidence that lutein protects against macular degeneration and cataract. If you are eating a diet which makes up for at least 2 to 3 different varieties of fruits and 4 to 5 different varieties of veggies daily, you are sure to not miss out on lutein.
 

5 Benefits of Lutein?

Lutein is mainly found in the human eye in retina and macula.

1. It helps to filter the blue light, a part of sunlight, which is harmful for retina (macula) - a part of human eye. Thus it prevents macular degeneration and blindness.

2. It acts as an antioxidant and helps neutralize the free radical which otherwise would damage the retina leading to cloudiness and blurred vision.

3. It helps ward off vision loss and delay age-related cataracts due to oxidation.

4. It promotes strengthening of overall tissues of the eye.

5. It also maintains health of eye cells and delay the growth of any malignant cells.

More recent research also shows that lutein is an important carotenoid to boost brain, skin and heart health due to its antioxidant nature.
 

Top 10 Food Sources of Lutein

The food sources of lutein can be easily associated with green, yellow and orange fruits and vegetables. The top sources amongst the fruits and vegetables include:
 

1. Broccoli
2. Brussel Sprouts
3. Yellow sweet corn
4. Egg yolk
5. Honeydew melon
6. Kale
7. Lettuce
8. Orange
9. Papaya
10. Spinach

Stock your pantry with these healthy antioxidant lutein rich ingredients and try these nourishing recipes on days you have some time at hand.


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Broccoli Paratha ( Tiffin Treats)
Recipe# 40362
21 Sep 18

 
 
by Tarla Dalal
Your kids will not want anything to accompany this tasty dish. This unique Broccoli Paratha has the brilliant flavour of mixed herbs, chilli flakes and pepper. While the flavour is out of the world when served fresh, it fortunately stays nice in the tiffin box too for at least 4 to 5 hours. So, on s ....
Kale, Masoor Veg Antioxidant Healthy Office Salad
Recipe# 42365
01 Jun 18

 
 by Tarla Dalal
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some g ....
Roasted Brussels Sprouts with Sea Salt, Healthy Snack
Recipe# 42185
26 Mar 18

 
 by Tarla Dalal
The charm of this dish lies in its simplicity. Brussels sprouts are roasted in a grill pan to just the right level – such that their crunch is still retained, and served immediately. Sea salt and black pepper, two of the commonest seasonings are all that are used to boost the flavour of the Brus ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
05 Jul 18

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Egg Masala, Egg Masala Dry
Recipe# 40663
01 Jun 18

 
 
by Tarla Dalal
A chatpata and masaledar subzi of boiled and halved eggs cooked with onions, tomatoes and peppy spicy powders. The best part is that the mind-blowing flavour of this subzi is achieved using everyday ingredients, which you don’t have to go hunting for! So, you make this delightful Egg Masala on ....
Corn Palak ( Healthy Subzi)
Recipe# 6412
26 Jul 16

  This recipe has an associated video
 
by Tarla Dalal
Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn.
Corn Panki
Recipe# 55
30 Jul 15

 
 by Tarla Dalal
A unique batter of grated sweet corn, besan and rava is used to make this delicious and satiating Corn Panki. Without onion, garlic or any overwhelming spices, this dish is very soothing to the palate. Yet, it has a very irresistible flavour, thanks to coriander, green chillies, and the homely aroma ....
Broccoli Broth ( Healthy Soups and Salads Recipe)
Recipe# 4623
24 May 18

 
 by Tarla Dalal
No more running noses and sneezy wheezies. Ensure good health and immunity with this vitamin C rich soup made of vibrantly coloured and flavourful broccoli. The antioxidants contributed by broccoli and the other ingredients in this soup counteract the harmful cellular by products created during norm ....
Papaya, Green Apple and Orange Smoothie
Recipe# 39882
14 Mar 15

 
 by Tarla Dalal
A smoothie deserves to be called a meal in a glass, because it is not only satiating but by virtue of the fruits used, it also provides ample nutrition. This energy boosting Papaya, Green Apple and Orange Smoothie is rich in vitamins and fibre. While the fruits and curds energize you, the lingering, ....
Spinach Dosa
Recipe# 41017
11 Nov 08

  This recipe has an associated video
 by Tarla Dalal
An innovative dosa of whole wheat flour and urad flour fortified with spinach purée offers you a great way to top up on iron. When you are pregnant, everybody keeps telling you to have more greens, especially spinach, which is a storehouse of iron. Spinach is also rich in vitamin A and folic acid, b ....
Orange Tabbouleh, Healthy Orange Tabbouleh
Recipe# 3461
27 May 16

 
 by Tarla Dalal
Bulgur (which is often referred to as broken wheat or dalia) is the healthiest form of wheat available. The most important nutrient retained by this cereal form is fibre, that makes it a low glycemic index food and helps to prevent a quick rise in blood sugar levels. In contrast, wheat products like ....
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
Recipe# 40755
01 Jun 18

 
 by Tarla Dalal
You can’t help having more than the usual serving of ladi pav when it is accompanied by this tongue-tickling Egg Bhurji. In usual Bhurji style, the eggs are perked up with finely-chopped veggies like onions, capsicum and tomatoes, which add varied flavours and textures to the Anda Bhurji. A da ....
Citrus Kale Apple and Feta Salad
Recipe# 41581
22 Mar 17

 
 
by Tarla Dalal
No reviews
The Citrus Kale Apple and Feta Salad is an exotic salad with a really feisty flavour. It combines colourful, crunchy and juicy ingredients, which contrast and compete to help each other shine! From vibrant kale and soothing apple to zesty orange, tangy black grapes and rustic walnuts, this salad ....
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