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Healthy Indian Recipes > Antioxidant Rich Indian >
21 Lutein Diet recipes
Last Updated : Jan 13,2023
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:
Stock your pantry with these healthy antioxidant lutein rich ingredients and try these nourishing recipes on days you have some time at hand.
Recipe #40755
Egg Bhurji, Anda Bhurji , Egg Masala Bhurji
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Recipe #22444
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
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Recipe #4623
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
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Orange Tabbouleh, Healthy Orange Tabbouleh 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 ....
Recipe #3461
Orange Tabbouleh, Healthy Orange Tabbouleh
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Recipe# 33249
30 Mar 21 
Masoor Dal with Spinach, Protein Rich Recipes by Tarla Dalal
masoor dal with spinach recipe |
protein rich dal |
dal palak | with 18 amazing images.
masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Recipe #33249
Masoor Dal with Spinach, Protein Rich Recipes
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Oats and Vegetable Broth by Tarla Dalal
oats and vegetable broth recipe |
vegetable oats soup |
Indian vegetable soup with oats |
healthy oats soup | with 27 amazing images.
oats and vegetable broth is ....
Recipe #7440
Oats and Vegetable Broth
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Recipe# 41017
29 Mar 21
Spinach Dosa by Tarla Dalal
spinach dosa recipe |
palak dosa |
keerai dosai |
spinach dosa for pregnancy and kids | with step by step images.
spinach dosa is a unique snack idea to make up f ....
Recipe #41017
Spinach Dosa
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Mini Oats Bhakri Pizza by Tarla Dalal
mini oats bhakri pizza recipe |
healthy oats pizza |
oats flour pizza no eggs |
Indian style bhakri pizza | with 28 amazing images.
oats bhakri pizza is a nourish ....
Recipe #40709
Mini Oats Bhakri Pizza
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Recipe# 55
20 Aug 22
Corn Panki by Tarla Dalal
corn panki recipe |
Gujarati sweet corn panki |
Indian corn coriander panki | with 31 amazing images.
corn panki recipe |
Gujarati sweet corn panki |
Recipe #55
Corn Panki
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Recipe# 40663
25 Jul 20
Egg Masala, Egg Masala Dry by Tarla Dalal
egg masala recipe | egg masala dry |
anda masala recipe |
Indian style egg masala | with 19 amazing images.
egg masala recipe is a
dry egg masala which is called ....
Recipe #40663
Egg Masala, Egg Masala Dry
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Healthy Broccoli Paratha for Kids Tiffin by Tarla Dalal
broccoli paratha recipe |
broccoli paratha for kids |
easy broccoli paratha for tiffin |
healthy broccoli recipe | with 28 amazing images.
broccoli paratha is an ....
Recipe #40362
Healthy Broccoli Paratha for Kids Tiffin
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Banana and Papaya Puree for Babies by Tarla Dalal
banana and papaya puree for babies |
how to make banana and papaya puree for babies |
banana and papaya puree for 6 month old baby |
mashed banana for babies | with 12 amazing images.
This ....
Recipe #38842
Banana and Papaya Puree for Babies
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Kale, Masoor Veg Antioxidant Healthy Office Salad by Tarla Dalal
kale masoor antioxidant salad recipe |
kale vegetable masoor protein rich salad |
healthy Indian salad with greens, vegetables and masoor | with 30 amazing images.
kale masoor antioxidant salad
Recipe #42365
Kale, Masoor Veg Antioxidant Healthy Office Salad
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Roasted Brussels Sprouts with Sea Salt, Healthy Snack 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 ....
Recipe #42185
Roasted Brussels Sprouts with Sea Salt, Healthy Snack
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Spinach Mushroom Sabzi, Palak Mushroom Recipe 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 ....
Recipe #41220
Spinach Mushroom Sabzi, Palak Mushroom Recipe
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Recipe# 6412
01 Jan 20
Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi by Tarla Dalal
corn palak sabzi recipe |
sweet corn spinach sabzi |
healthy corn spinach vegetable | with 16 amazing images.
Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn in thi ....
Recipe #6412
Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi
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Recipe# 39882
14 Mar 15
Papaya, Green Apple and Orange Smoothie 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, ....
Recipe #39882
Papaya, Green Apple and Orange Smoothie
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Spinach, Paneer and Dal Soup by Tarla Dalal
dal and paneer soup recipe |
palak paneer soup |
healthy moong dal and paneer soup |
palak paneer moong dal soup is a lip-smacking soup using low-fat paneer.
To make
Recipe #4629
Spinach, Paneer and Dal Soup
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Recipe# 22436
21 Oct 20
Palak, Methi and Corn Subzi by Tarla Dalal
palak methi and corn sabzi recipe |
palak methi makai |
palak methi makai sabji | with step by step images.
healthy palak corn sabzi is a nutri packed sabzi which can be served as a daily f ....
Recipe #22436
Palak, Methi and Corn Subzi
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Green Thepla, High Fibre Palak Paratha by Tarla Dalal
green thepla recipe |
palak thepla |
4 flour healthy Indian spinach paratha |
high fibre breakfast | with 53 amazing images.
green thepla recipe |
Recipe #35076
Green Thepla, High Fibre Palak Paratha
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Citrus Kale Apple and Feta Salad by Tarla Dalal
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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 ....
Recipe #41581
Citrus Kale Apple and Feta Salad
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Vegan
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