Eye care20 min
A Plate of Leafy Greens at Lunch
Palak, methi or sarson sabzi at lunch a few times a week. Food for general eye health, not a prescription replacement.
Colour on the plate, for eye health
Dark leafy greens such as palak, methi and sarson contain lutein and zeaxanthin, plant pigments that gather in the retina, along with vitamin A precursors. Diets rich in them are linked with better eye health in later life, but a plate of greens will not correct poor sight or treat eye disease.
Cook greens lightly in a little oil or ghee, since the pigments are better absorbed with fat. Have them a few times a week with roti or rice. If you take blood-thinning medicine such as warfarin, keep your intake of leafy greens steady and ask your doctor. Wash greens well.
Ingredients
- 1 large bunch palak, methi or sarson
- 1 teaspoon oil or ghee
- Garlic, cumin and salt
How to prepare
- Wash and chop the greens.
- Temper cumin and garlic in oil and add the greens.
How to use
- Cook until soft, for 5 to 8 minutes.
- Serve with roti or rice at lunch.
Helpful habits
- Pair with a squeeze of lemon.
- Cook lightly; do not overcook.
Precautions
- Keep intake of greens steady if you take warfarin and ask your doctor.
- Wash greens well.
- Food, not a treatment or a replacement for eye care.
Frequently asked questions
Will greens improve my eyesight?
- They support eye health but cannot correct poor sight.
Is raw or cooked better?
- Lightly cooked with a bit of fat works well.
How often?
- A few times a week.
