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Vitamin E Rich Recipes for Eye Health

Vitamin E is a lipid-soluble vitamin, and a major part of our immune system. Like a good friend, it neutralizes the negative effects of pollutants and harmful free radicals! From the numerous ads we see for cosmetics on TV and in print media, many of us know that vitamin E helps us look young by giving us strong, shiny hair and glowing skin. But, how many of us are aware of the deeper benefits?

This helpful vitamin protects the cells of the heart, liver and eyes from free radical damage by neutralizing the effect of oxidation. Vitamin E helps prevent cataracts and other progressive eye diseases. It is also known to prevent dryness of the eyes, and helps promote healthy tear film function.

So, how do you ensure ample supply of this potent antioxidant? There are, fortunately, loads of good food sources of Vitamin E. 
 

Top 10 sources of Vitamin E for Eyes

  Top 10 Sources of Vitamin E
1. Sunflower Seeds
2. Almonds
3. Hazelnuts
4. Wheat Germ
5. Mango, Alphonso Mango
6. Avocado
7. Butternut Squash
8. Peanuts
9. Broccoli
10. Spinach (Palak)

By including these in your diet, you can look and feel healthy and young. For maintaining complete eye health and good vision, Vitamin E must be combined with foods rich in protein, iron and zinc in your diet. We have made your job simpler by suggesting mouth-watering Vitamin E rich recipes for eyes, which will help you maintain good vision and eye health.

If you like the Vitamin E Rich Recipes for Eyes article, then you will like the other articles of Vitamin E.

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spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy | spinach tahini wrap is a healthy one dish meal which can be served for lunch. Simple to make, the wraps combine flavour and taste in one healthy package. Learn how to make spinach wrap with tahini spread. To make spinach tahini wrap, first make the roti. For that, combine wheat flour, spinach puree, oil and salt and knead into a soft dough using water. Keep aside for 1/2 hour. Divide into 6 portions and roll into 6 rotis of 6” each. Lightly cook them on tava and keep aside. To make the stuffing, Heat the oil in a pan, add the onions and sauté till they turn translucent. Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute. Divide into 6 equal portions and keep aside. For Tahini paste, Roast the sesame seeds and chana dal separately and grind them together in a mixer to a fine powder. Remove the powder in a bowl, add all the remaining ingredients and mix well. Keep refrigerated for at least an hour. Finally assemble, place one roti on a clean dry surface. Put an even layer of lettuce on it. Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling. Spread a little chilli-garlic paste on top of the filling and roll up tightly. Serve immediately. Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Learn how to make spinach puree. The use of Tahini in this spinach wrap with tahini spread lends a flavourful Mdeiterranean touch. Sesame seeds further top up iron values. A wrap makes up for 22% of your daily iron needs. Build your iron stores with this healthy recipe for pregnancy and ensure right nourishment for your baby. The mixed vegetable stuffing in healthy spinach wrap Indian style further add fibre too! This nutrient is necessary for a healthy digestive system and proper bowel movements. Tips for spinach tahini wrap. 1. You can make the spinach puree in advance and store it if you wish to save time. 2. Mums-to-be can adjust the use of chilli-garlic paste as per the spice they can handle. 3. Prefer using grated vegetables as they are cooked only for 1 minute. Enjoy spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy.

almond butter recipe | homemade Indian style almond butter | chunky almond butter | with 18 amazing images. homemade almond butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Learn how to make almond butter recipe | homemade Indian style almond butter | chunky almond butter | When you think almonds, you expect a nutty flavour, but this homemade almond butter gives you a better flavour than you bargain for, because the nuts are roasted before blending. A dash of coconut oil further improves the flavour of this butter, apart from boosting its health benefits. homemade Indian style almond butter is a great source of Protein, while coconut gives you healthy fatty acids of medium chain triglycerides. It is always better to make your almond butter at home as store-bought almond butter contains loads of sugar and hydrogenated vegetable fats, which are not good for you. And to think you get all this goodness at probably half the price of the unhealthy market butter! Store your almond butter in a glass jar with a lid and it should stay good for 25 days in the fridge. You can also store the almond butter in a jar at room temperature and it stays good for 15 days. But note that if you put the butter in the fridge, then you must store it there always. When you are hungry, treat yourself to 1 tbsp of almond butter. It is a wise snack even for weight-watchers as it has the correct fats to keep you full for a longer time. Tips to make almond butter: 1. Instead of coconut oil you can add olive oil. 2. Cool the almonds completely after roasting otherwise while blending the mixer jar may get hot. 3. Instead of sea salt you can add normal salt. Enjoy almond butter recipe | homemade Indian style almond butter | chunky almond butter | with detailed step by step photos.

healthy granola recipe | Indian crunchy homemade granola | no sugar granola recipe | with 27 amazing images. healthy granola recipe | Indian crunchy homemade granola | no sugar granola recipe recipe is a mix of healthy ingredients for healthy morning. Learn how to make Indian crunchy homemade granola. To make healthy granola, combine the oats, almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds, sea salt and cinnamon powder in a deep bowl and mix well. Then add coconut oil, honey and vanilla essence and mix well. Spread the mixture evenly on a lined baking tray. Preheat the oven at 180°c (360°f) for 10 minutes. Bake the mixture at 180°c (360°f) for 20 to 24 minutes, while tossing it once after 10 minutes. Keep aside to cool for 40 minutes. Transfer the mixture into a bowl, add raisins and dried cranberries and mix well. Serve or store in an air-tight container. Use as required. This no sugar granola recipe is the perfect satiating snack made of rolled oats, honey (if vegan use maple syrup), walnuts, almonds, pistachios and coconut oil. It is inexpensive and not at all smeared with sugar like the store bought ones. The medley of flavors contains sweetness from the maple syrup, nutty and crunchy from the nuts and mildly soft texture from raisins and dried cranberries. Coconut oil helps to mix all the ingredients together in healthy granola. This easy to do recipe is also very high on the nutrient and fibre list as oats help in lower the bad cholesterol in your body. The nuts and pumpkin seeds as well as sunflower seeds are a source of protein and omega-3 fatty acids which are necessary for the health of all the cells in the body. Indian crunchy homemade granola can be made in large batches and can be easily stored in an airtight container. This granola mix can be had plain, with milk, curds or with almond milk or soy milk for vegan by weight-watchers, heart patients and all healthy individuals. Tips for healthy granola. 1. Always use sea salt in the granola mix. 2. Use rolled oats and not quick cooking oats. Rolled oats are healthier and give a better mouth feel in granola. In India, rolled oats are easily available in your kirana stores. 3. Use vanilla extract as the taste is much richer than using vanilla essence. Again Indian made vanilla extract is super quality and easy to get. 4. Store healthy granola in an airtight container for 7 days. Enjoy healthy granola recipe | Indian crunchy homemade granola | no sugar granola recipe | with step by step photos.

flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with 13 amazing images. Combine flax seeds with calcium-rich curds to make a delectable Flax Seed Raita. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids, which is essential to build immunity, prevent LDL oxidation and heart ailments. Grated bottle gourd adds volume to this flax seed raita, while mint gives it an awesome flavour. Relish this healthy ingredient in the tastiest possible way! How to make flax seed raita. 1. Take a non-stick kadhai and add the grated bottle gourd into it. Add water and cook. Now, take a deep bowl and add the Low- fat curds into it. Add mint leaves, roasted jeera and flax seed powder. Add black salt, sugar, salt and bottle gourd. Mix all the ingredients with the help of a whisk and refrigerate for at least 1 hour and your doodhi, mint and curd flax seed raita is ready. Other ingredients in flax seed raita that are healthy and used are curds and doodhi. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. So enjoy this healthy flax seed raita. I would like to share with you some tips to make the perfect flax seed raita recipe. 1. Wash, peel and grate the bottle gourd. Make sure you use them immediately so that they don’t get discoloured or put them in a bowl of water. 2. Do not add too much of water as the bottle gourd will also release some amount of water when being cooked. Keep it aside to cool. Enjoy flax seed raita recipe | Omega 3 fatty acids rich raita | doodhi, mint and curd flax seed raita | with detailed step by step recipe and video below.

Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | with 9 amazing images. This delicious Indian style broccoli fried rice shows you how to make a fried rice using brown rice and broccoli. In this healthy veg broccoli fried rice the beneficial veggie is tossed with brown rice and spices in very little oil. Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet. Being low in calories , fat and carbohydrates, it can comfortably be included in at least one meal every day. It can be made into a soup , added to your subzi, relished as a baked snack, or cooked in many other forms, which makes it easy to consume. healthy veg broccoli fried rice though it is healthy, remember to stick to the mentioned portion size to stay within good limits for diabetics. Learn to make Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | with step by step photos below.

Soup, with a lovely taste and consistency. This soup is brimful of the goodness of spinach and spring onion greens, not to forget a dash of coriander and mint. The nutmeg and black pepper not only spike up the flavour, they also bring in their healing properties—making this a true herbal delight.

date oats berries granola bar recipe | healthy oats and dates nuts bar | no sugar Indian oats and dates bar | with 29 amazing images. date oats berries granola bar recipe | healthy oats and dates nuts bar | no sugar Indian oats and dates bar is a nourishing way to fulfil your hunger pangs. Learn how to make healthy oats and dates nuts bar. To make date oats berries granola bar, blend the dates in a mixer till smooth without using water. Keep aside. In deep non-stick pan, lightly roast the oats on a slow flame for 5 minutes, while stirring continuously. Keep aside. In a deep non-stick pan, roast the almonds, pumpkin seeds and sunflower seeds on a medium flame for 3 minutes, while stirring continuously. Keep aside. Combine the peanut butter and honey in a broad non-stick pan, mix well and cook on a slow flame for 2 minutes, while stirring continuously. Keep aside. Combine the roasted oats, dates paste, roasted almonds, pumpkin seeds, sunflower seeds, black raisins, raisins, cranberries, peanut butter and honey / maple syrup paste in a deep bowl, mix well and keep aside. Grease and line a tray with a butter paper, pour the oats berries mixture into it and flatten it using your palm. While it is still warm, cut into 10 equal rectangular bars. Refrigerate for 20 minutes. Serve or store the date oats and mixed berries granola bars in an air-tight container and use as required. These yummy no sugar Indian oats and dates bar with crunchy almonds, healthy seeds, tangy cranberries, wholesome black dates and creamy peanut butter will become your best friend, coming to your rescue whenever hunger strikes! Carry one with you when you go out, so you will not be tempted to walk into a bakery when you are hungry! The combination of ingredients in the healthy oats and dates nuts bar is such that they balance each other in flavour and texture, giving you a heavenly experience. Further the wise choice of ingredients make them rich in protein, fibre, antioxidants, omega-3 fatty acids and many other vitamins and minerals. These are a perfect pick me nutritious bar for people of all ages. While heart patients and weight watchers can include these healthy bars in their menu, because of the use of ample quantity of dates and honey. Tips for date oats berries granola bar. 1. While it is still warm, cut into 10 equal rectangular bars. 2. You can cut the amount of maple syrup or honey added as there are dates and raisins to sweeten the bar. 3. Store bar in an airtight container in the fridge for up to 15 days. Enjoy date oats berries granola bar recipe | healthy oats and dates nuts bar | no sugar Indian oats and dates bar | with step by step photos.

how to roast sunflower seeds recipe | easy way to roast sunflower seeds | benefits of sunflower seeds | roasted sunflower seeds - surajmukhi ke beej | with 5 amazing images. how to roast sunflower seeds recipe is a simple way to roast sunflower seeds in 3 minutes. Learn easy way to roast sunflower seeds. To roast sunflower seeds, put the sunflower seeds in a small non-stick pan. Dry roast them on a medium flame for 2 to 3 minutes, make sure you stir it occasionally. Cool them completely on a big plate. Store in an air-tight container. Use as required. Roasted sunflower seeds - surajmukhi ke beej are a healthy and tasty addition to your kitchen shelf. You can just pop a few into your mouth, add them to mouth-fresheners or sprinkle them over salads and sabzis to add a unique crunch and appreciable nutritional value too. Benefits of sunflower seeds are numerous. They are rich in vitamin E, which lowers high blood pressure and is good for your heart as they help reduce inflammation in the body. We have also avoided the use of salt in this recipe. Thus this homemade roasted seeds are a wiser choice than the store bought ones which are usually loaded with salt and sodium both. These roast sunflower seeds are also loaded with antioxidants, which may prevent cancer.Being a good source of zinc too they help boost immunity and build our resistance to various bacteria and virus. This easy way to roast sunflower seeds is ready in just 3 minutes. It keeps diabetes at bay, improves skin health and prevents bone loss. Being rich in protein and fibre, they are beneficial for weight loss and women with PCOS too. Isn’t that enough reason to have a tablespoon or two of roasted sunflower seeds each day? Well, these seeds must always be had roasted, so here we show you how to do that. Tips for roast sunflower seeds. 1. Prefer to use a broad non-stick pan as the seeds can be uniformly roasted. 2. Cool them completely before storing, as even slight warmth might make them soggy. You can also try Roasted Pumpkin Seeds or Roasted Makhana. Enjoy how to roast sunflower seeds recipe | easy way to roast sunflower seeds | benefits of sunflower seeds | roasted sunflower seeds - surajmukhi ke beej | with step by step photos and recipe below.

This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being rich in fibre, antioxidants and vitamin A, while being low in carbohydrates. It’s a great pick to serve as a starter or as a tea-time snack . You can also try recipes like Roasted Brussels Sprouts with Sea Salt or Roasted Bell Peppers .

broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup | with 19 amazing images. broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup is a wholesome fare with simple flavours to please your palate. Learn how to make pureed Indian broccoli soup. Broccoli is an all-in-one ingredient, which is a good source of nutrients like protein, folic acid, vitamin A and vitamin C, along with calcium too. The interesting veggie has a unique taste and texture, which is really pleasing to the palate. Once you develop a taste for it, you will want to keep having it often in some form or the other. And, what better way to consume this amazing veggie than in the form of a satiating and comforting pureed Indian broccoli soup. Combining broccoli with onions enhances its flavour, while milk improves the texture of the soup and adds a soothing element to the flavour chart. Team up this calcium rich broccoli soup with paneer aur hare chane ka salad to create a sumptuous, satiating meal. This antioxidant rich broccoli onion soup is a healthy pick for health conscious people including diabetics, people with high blood pressure and those with heart disease. With less than 100 calories per serving, this soup suits a weight watcher's diet too. To reduce the fat content, you can substitute full fat milk with low fat milk. Tips for broccoli onion soup. 1. While selecting broccoli, ensure it is bright green in colour. 2. You can also add finely chopped garlic along with the onions. Enjoy broccoli onion soup recipe | pureed Indian broccoli soup | calcium rich broccoli soup | with step by step photos.

broccoli paratha recipe | broccoli paratha for kids | easy broccoli paratha for tiffin | healthy broccoli recipe | with 28 amazing images. broccoli paratha is an Indian style paratha with the addition of mixed herbs for a flavourful touch. Learn how to make easy broccoli paratha for tiffin. Your kids will not want anything to accompany this tasty healthy broccoli recipe. This unique broccoli paratha has the brilliant flavour of mixed herbs, chilli flakes and pepper. So, on some days, you can serve this hot and fresh for breakfast or after school, while on some days you can pack it as a tiffin treat! Also pack refreshing Minty Nimbu Paani in a thermos flask, so it will be nice and cool to sip on while munching the paratha. With 84 calories and 1.5 g per paratha, this healthy broccoli recipe is a wise choice for diabetics and heart patients too! Broccoli and use of whole wheat flour lends 1.3 g of fibre to these parathas which can help manage blood sugar and blood cholesterol levels further. Broccoli is also a good source of vitamin C. Though some amounts of vitamin C will be lost in cooking, but you can benefit from the remaining and build your immunity to fight the harmful free radicals in the body. Senior citizens who are looking for a healthy recipe which doesn’t require much effort for chewing, can also include this easy broccoli paratha in their menu. Tips for broccoli paratha. 1. Instead of dry chilli flakes you can add green chilli paste according to your spice preference. 2. Always ensure while buying broccoli, it should be uniformly bright green colour in colour. 3. Serve Indian broccoli roti with curd and pickle. Enjoy broccoli paratha recipe | broccoli paratha for kids | easy broccoli paratha for tiffin | healthy broccoli recipe | with recipe below.

Indian style guacamole recipe | healthy guacamole | Mexican guacamole | guacamole dip | homemade guacamole | with 16 amazing images. Indian style guacamole is basically had as a dip, spread or even as a salad. guacamole dip can be prepared in a jiffy and it requires no cooking. If you are hosting a party at home, add this guacamole dip to your menu as it is loved by most of the people. A flavourful and healthy avocado-based dip, Guacamole originated in Mexico but has now become popular all over the world not just as a dip but also as a salad dressing and sandwich topping. Ensure you take ripe avocados to avoid a raw taste that displeases the taste buds! Once you have made the right choice of fruit, there is nothing more to this dip that chopping and mixing. All you need to do is scoop out the avocados. Mash well using a fork or a masher to your desired consistency. For the perfect guacamole texture, you want slightly chunky avocado and not very smooth. Add deseeded tomatoes, onion, garlic, coriander adds freshness, green chillies, lemon juice and lastly some fresh cream. Mix well and our Mexican guacamole is ready to be relished! A splash of lemon will help to balance the richness of the avocado in the guacamole and also prevent browning. Fresh jalapenos, smoked paprika, cayenne pepper, chilli powder are some other ingredients that you can toss in for some spice in your Indian style guacamole. A dollop of fresh cream enhances the texture and mouth feel to Indian style guacamole, while the lemon juice imparts a refreshing tang and also prevents discoloration of the avocado pulp. You can also chop or slice avocado and use in recipes like Tostadas, Veg Mexican Tostadas Recipes, Avocado, Tomato and Mozzarella Pasta Salad and Avocado Salad. Enjoy Indian style guacamole recipe | healthy guacamole | Mexican guacamole | guacamole dip | homemade guacamole | with detailed step by step recipe photos and video below.

avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with 16 amazing images. Avocado salad for shiny hair is so colourful that is difficult for anyone to resist. This tomato avocado salad gives you a bit of everything – tanginess, juiciness, crunch and freshness! Learn how to make healthy avocado salad for lunch. To make avocado salad for shiny hair, first make a dressing by combining honey, lemon juice, mint leaves, salt and pepper powder. Then cut all the veggies as mentioned and combine them in a bowl. Pour the dressing on top and toss well. Healthy salad is ready for serving. Avocado is a treasure trove of nutrients, yet many people are unsure of how to incorporate it in their diet. Most often, we find people making milkshakes and puddings over and over again – because of the unusual texture of avocadoes – till the family gets oh-so-bored of it! In this healthy avocado salad for lunch, this vitamin E rich ingredient is innovatively tossed into a salad with crunchy veggies and honey-lemon dressing. Avocado is a wonderful ingredient, with its unique, inimitable sweet taste and beautiful light greenish hue. Avocado is sure to become your favourite and help restore your vitamin E and the MUFA (monounsaturated fatty acids) as well. This will help to strengthen your hair and add a nice shine to it. While you can just slice an avocado and eat it to reap its benefits, but for added flavour and taste try this avocado salad with cucumber and tomato. Enjoy avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with step by step photos.

paneer and spinach soup recipe | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | with 27 amazing images. paneer and spinach soup is a fragrant and nourishing Indian soup with soothing flavours. Learn how to make healthy spinach paneer soup. Subtly flavoured this spinach cottage cheese soup is a wholesome fare that you will love to slurp up. Palak cooked and blended to a puree, thickened with moong dal and perfectly pepped up with onions, salt and pepper is a delight for the taste buds. paneer and spinach soup is a protein rich soup with 8.4 grams of protein ( 15% of RDA). This protein-packed healthy palak paneer soup is a meal in a bowl! generous use of moong dal, paneer and spinach make it extremely nourishing and filling, while the onion and pepper bring in their soothing yet sharp flavours. To make paneer and spinach soup, heat the butter in a broad non-stick pan, add the paneer and gently sauté on a medium flame for 1 to 2 minutes or till the paneer is light brown in colour. Keep aside. In the same pan add onions and sauté on medium flame for 1 to 2 minutes. Add the moong dal, spinach and 2 1/2 cups of water and cook on a medium flame for 15 minutes or till the dal is cooked. Keep aside to cool completely. Once cooled transfer it in a mixer jar and blend to a smooth purée. Transfer the purée to the same pan, add 2 cups of water, salt and pepper. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Add the sautéed paneer pieces. Cook on a medium flame for 1 minute, while stirring occasionally. Serve the paneer and spinach soup hot. This delightful Indian palak soup with paneer is not only tantalizingly tasty, but also conveniently quick to prepare. Try it out! Tips for paneer and spinach soup. 1. Do not over sauté the paneer pieces else they might turn chewy. 2. Also do not sauté them and keep too much ahead of time. Enjoy paneer and spinach soup recipe | Indian palak soup with paneer | healthy palak paneer soup | spinach cottage cheese soup | with step by step photos.

Almond, an age-old brain food is here to do wonders for your child. It is rich in omega-3 fatty acids, protein and iron... nutrients that boost brain power. Make it often to keep your kids mentally agile!
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