Lutein Indian Recipes, Diet | Benefits of Lutein the Antioxidant, Top 10 Food Sources of Lutein |

Top 10 Indian 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.

Broccoli rich Lutein recipes

broccoli broth recipe | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | This Indian Broccoli Broth recipe shows you how to make a soothing clear soup with crunchy and colourful veggies like broccoli and carrots, which compete and contrast with each other in appearance and flavour.

broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth |

Brussel sprouts rich Lutein recipes

grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | High in fibre and low in calories, this is a healthy snack for weight watchers and those who are training. Brussels sprouts are also a good source of vitamin C, which helps strengthen the immune system and reduce inflammation in our body. Heart-friendly olive oil too adds to the health quotient of grilled brussels sprouts recipe.

grilled Brussels sprouts recipe | Indian style grilled Brussels sprouts | healthy vitamin c, folic acid, fibre rich Brussels sprouts |

Yellow sweet corn rich Lutein recipes

cheesy corn vegetable cutlets for toddlers | vegetable cheese cutlets | sweet corn, potato, cheese cutlet for toddlers | how to make cheese vegetable cutlet for kids | Vegetables like carrot and cabbage in these vegetable cheese cutlets are a means to add fibre and vitamins like vitamin A and vitamin C to your little one’s diet. Fiber maintains digestive health and keeps constipation at bay, while veggies will build their immune system and give them strength to fight diseases.

cheesy corn vegetable cutlets for toddlers | vegetable cheese cutlets | sweet corn, potato, cheese cutlet for toddlers | how to make cheese vegetable cutlet for kids |

Egg yolk rich Lutein recipes

egg masala recipe | egg masala dry | anda masala recipe | Indian style egg masala | A chatpata egg masala recipe of boiled and halved eggs cooked with onions, tomatoes and peppy spicy powders. The best part is that the mind-blowing flavour of this egg masala dry is achieved using everyday ingredients, which you don’t have to go hunting for!

egg masala recipe | egg masala dry | anda masala recipe | Indian style egg masala |

egg bhurji recipe | anda bhurji | healthy egg masala bhurji | Besides ladi pav, healthy egg masala bhurji also teams up well with parathas and rotis. Try it out as a nourishing protein rich meal. To enrich it with fiber further, we suggest you serve this bhurji with multigrain paratha and welcome health for all in your family.

egg bhurji recipe | anda bhurji | healthy egg masala bhurji |

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.