Es peneeme durvalakam thiyana kattiya endooooooooo........
...........ubalata es peneeme leda thibenam ....methana thiyana tika vedi vediyen aaharayata ganna.....
The following list vegetables for eye health contains only those that are good or excellent sources of at least one nutrient that benefits your eyes. All the nutrients of good or excellent value are listed for each vegetable.
There are many others not listed here that will provide a small benefit to your eye health, which is, of course, better than no benefit at all, and definitely better than a diet full of fat and sugar.
Green Beans
Green beans are a good source of lutein and zeaxanthin, which help protect the retina from damage by blue light.
They are also a fair source of Vitamin C.
Carrots
The best vegetables for eye health, carrots are an excellent source of beta-carotene.
If you cook them until crisp but tender, you will increase the bio-availability of the beta-carotene.
However, overcooking will decrease its content.
Carrots are also a fair source of lutein and zeaxanthin, as well as Vitamin C.
Celery
Celery is a good source of lutein and zeaxanthin.
Pick celery that is darker green, as it has more nutrients; however, it tends to be stringier.
Chili Peppers
Chili peppers are a good source of Vitamin C, and a fair source of beta-carotene, lutein and zeaxanthin.
Take care not to touch your eyes after chopping them as the juice from these peppers can burn them.
Collards
Collard greens are a good source of beta-carotene, and a fair source of Vitamin C.
Corn
Corn is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.
Corn should be eaten as soon after picking as possible for the best taste and the most nutrients.
Yellow corn has higher beta-carotene content than white corn.
Kale
Another of the best vegetables for eye health, kale is an excellent source of lutein and zeaxanthin.
It is also a good source of beta-carotene, and a fair source of Vitamin C.
Cooked spinach ( Nivithi in sinhala )
Cooked spinach is one of the best vegetables for eye health.
The lutein and zeaxanthin levels go way up in cooked spinach. It's a good source of beta-carotene, and a fair source of Vitamin C.
The improved nutrition is a result of water loss in the spinach.
Four cups of raw spinach give you about half a cup of cooked spinach, with a corresponding concentration of nutrients.
...........ubalata es peneeme leda thibenam ....methana thiyana tika vedi vediyen aaharayata ganna.....The following list vegetables for eye health contains only those that are good or excellent sources of at least one nutrient that benefits your eyes. All the nutrients of good or excellent value are listed for each vegetable.
There are many others not listed here that will provide a small benefit to your eye health, which is, of course, better than no benefit at all, and definitely better than a diet full of fat and sugar.
Green Beans
Green beans are a good source of lutein and zeaxanthin, which help protect the retina from damage by blue light.
They are also a fair source of Vitamin C.
Carrots
The best vegetables for eye health, carrots are an excellent source of beta-carotene.
If you cook them until crisp but tender, you will increase the bio-availability of the beta-carotene.
However, overcooking will decrease its content.
Carrots are also a fair source of lutein and zeaxanthin, as well as Vitamin C.
Celery
Celery is a good source of lutein and zeaxanthin.
Pick celery that is darker green, as it has more nutrients; however, it tends to be stringier.
Chili Peppers
Chili peppers are a good source of Vitamin C, and a fair source of beta-carotene, lutein and zeaxanthin.
Take care not to touch your eyes after chopping them as the juice from these peppers can burn them.
Collards
Collard greens are a good source of beta-carotene, and a fair source of Vitamin C.
Corn
Corn is a good source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.
Corn should be eaten as soon after picking as possible for the best taste and the most nutrients.
Yellow corn has higher beta-carotene content than white corn.
Kale
Another of the best vegetables for eye health, kale is an excellent source of lutein and zeaxanthin.
It is also a good source of beta-carotene, and a fair source of Vitamin C.
Cooked spinach ( Nivithi in sinhala )
Cooked spinach is one of the best vegetables for eye health.
The lutein and zeaxanthin levels go way up in cooked spinach. It's a good source of beta-carotene, and a fair source of Vitamin C.
The improved nutrition is a result of water loss in the spinach.
Four cups of raw spinach give you about half a cup of cooked spinach, with a corresponding concentration of nutrients.
