Healthy Eyes

by lrmetcalfe

My mother took a trip to the opticians today, for her Spinach-photoannual check-up. Worryingly he has said that her eyes are showing the beginnings of cataracts. My mum dismissed this as just a part of the ageing process, however, there are dietary changes we can all make to improve the health of the eyes.

Increasing the levels of certain essential nutrients which are important for maintaining eye health, can help. Antioxidants are important- Vitamin A,C, E, selenium, lutein is particularly important as it has specific properties for protecting the eyes.

So, I thought I would look at some yummy foods and recipes which contain these antioxidants.

Popeye never wore glasses- Spinach is a great source of the antioxidant, Lutein, along with other leafy dark green vegetables.

Palak Paneer (Spinach & Paneer Curry)

Ingredients

4 cups of fresh finely chopped spinach

1/3 lb paneer

2 medium tomatoes

1tsp chopped ginger

1tsp coriander powder

½ tsp turmeric powder

½ tsp teaspoon chili powder

1 tablespoon oil

½ tsp cumin seeds

½ tsp salt, or to taste

2 tbsps of whole wheat flour

1 ½ cups of milk

  1. Blend the tomatoes and ginger to make a puree.
  2. Mix coriander, turmeric, and red chili with tomato puree and set aside.
  3. Mix whole-wheat flour with milk and set aside.
  4. Cube the paneer into pieces and  fry them on medium high heat just for few minutes so paneer becomes golden in colour, take paneer out, and put on kitchen towels
  5. Heat the oil in a saucepan. Add cumin seeds.
  6. After cumin seeds crack, add the tomato puree mixture, and let it cook for a few minutes until the tomato puree is about half in volume.
  7. Add the spinach, and let it cook on low medium heat for about 10 minutes covered.
  8. Add milk mixture and let this cook another four to five minutes.
  9. Add paneer and fold it gently with spinach and let it simmer for a 2-3 minutes, keeping the pan covered.
  10. Serve with rice or chappatis.

 

Blueberries are a great source of bioflavonoids, which encourage eye health. Try this healthy smoothie…

Super-Berry Smoothie

50g blueberries

50g Canteloupe Melon, diced and de-seeded

Banana

Pure orange juice (not from concentrate)

½  tbsp ground flaxseeds

1. Place melon, blueberries, banana and flaxseed into a blender, and whizz. Use the orange juice to thin out the smoothie, making sure it is smooth.

 

Check out these other great sources and include them in your diet to improve your eye health….

Vitamin A liver, paprika, chilli powder, sweet potato, carrots, butternut   squash, dark leafy green vegetables such as- kale, spring greens, spinach
Vitamin C chilli peppers, dark leafy green vegetables, broccoli, cabbage,   brussel sprouts, kiwi fruits, oranges, strawberries, guava, papaya,   grapefruit, cantaloupe melon
Vitamin E Sunflower seeds, almonds, spinach, swiss chard, papaya, asparagus,   wheat germ
Lutein Spinach, kale, swiss chard
Selenium Brazil nuts, shellfish, liver, tuna, swordfish, anchovies, sunflower   seeds, bran
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