Beta-Carotene-Rich Meal Plan for Healthy Eyes

Eating a carotenoid-rich diet helps maintain eye health and prevent eye-related issues. Beta carotene helps in the conversion of vitamin A into retinol, which improves eyesight.

Beta carotene is also great for cognitive and skin health. It improves the complexion and protects the skin against harmful UV rays from sun exposure.

This compound is a great antioxidant and is extensively found in red, yellow, and orange-colored fruits and vegetables.

Beta carotene is soluble in oil. Cooking vegetables like carrots, pumpkin, corn, tomatoes, and beetroots in oil boosts their absorption in the body.

Here’s a simple carotenoid-rich meal plan to include in your diet at least once a week for improving your eye health.

This meal plan includes the following beta-carotene-rich vegetables and fruits,

Corn: A 100g portion of sweet corn has 3100 micrograms of beta-carotene. Apart from this, it is also rich in lutein and zeaxanthin, a group of carotenoids that benefit eye health. They protect against oxidative damage in the eyes.

Pumpkin: A 100g portion of yellow pumpkin has 2500 micrograms of beta carotene. Vitamin A in pumpkin gets converted into the body, which strengthens the immune system. It also helps reduce the risk of eye-related issues like cataracts and blindness.

Orange: A 100g portion of orange fruit has 87 micrograms of beta carotene. Oranges are rich sources of vitamin A and C, which help in boosting immunity and fighting against foreign bodies in the body.

Apple: A 100g portion of orange fruit has 37 micrograms of beta carotene. Apples are rich in phytochemicals, which help in reducing the risk of cancer. It also protects against coronary heart disease.

Beetroot: A 100g portion of beetroot has 68 micrograms of beta-carotene. Beets are dark-hued vegetables that are a rich source of beta-carotene, lutein, and zeaxanthin. These act as strong antioxidants against cancer.

Tomato: A 100g portion of tomatoes has 448 micrograms of beta-carotene. This red-colored vegetable is also rich in alpha-carotene and lutein. These play a key role in the prevention of diseases related to aging.

A Carotenoid-Rich Meal Plan

Breakfast: Corn Bhel

Corn Bhel
Corn Bhel


1 cup puffed rice

1 cup boiled sweet corn kernels

1 chopped onion and 1 tomato

1/2 cucumber slices, chopped

1/2 chopped raw mango

1 green chili chopped

1 tsp chili powder

½ tsp salt

1/2 teaspoon sugar

1/2 teaspoon chat masala

1 tsp lemon juice

A handful of coriander and mint leaves, chopped

Mix everything in a bowl and serve immediately.

Lunch: Rice with Pumpkin Groundnut Fry, Bhindi Masala, and Orange Fruit

Pumpkin Groundnut Fry


1 cup julienne yellow pumpkin

1 tbsp groundnuts

1 tbsp sesame seeds

1 tbsp desiccated coconut

1 tsp chili powder

1 tsp jeera

1 tsp salt

1 tsp turmeric powder

2 tbsp coconut oil

1 teaspoon mustard seeds

A sprig of curry leaves

Recipe: Dry roast groundnuts, sesame seeds, coconut, chili powder, jeera for 3 minutes and grind them into a coarse powder.

Heat coconut oil in a pan. Add mustard seeds, curry leaves, and yellow pumpkin pieces. Add salt and turmeric powder, cover, and cook for 8 minutes. Once the pumpkin turns mushy, sprinkle the groundnut powder and simmer for 5 minutes.

Beta Carotene Rich Lunch
Steamed Rice, Pumpkin groundnut fry, Bhindi masala, yogurt and orange fruit

Bhindi Tomato Masala


1 cup diced bhindi

1 cup onion chopped

1 cup tomato chopped

1 tablespoon ginger garlic paste

1 tsp salt

1 tsp turmeric powder

1/2 teaspoon jeera powder

1 tsp coriander powder

1 tsp to 12 tsp chili powder

1/2 teaspoon sugar

3 tablespoons refined oil

Recipe: Heat 1 tbsp of oil in a pan. Roast the bhindi pieces until they are slightly golden brown. Keep aside.

Add an extra 2 tbsp of oil to the same pan. Add onion, ginger and garlic paste, tomatoes, spice powders, and salt, and cook for 15 minutes. Once it turns mushy, add the fried bhindi pieces and cook for 10 minutes.

Dinner: Roti with Beetroot Salna and Apple Fruit

Beta Carotene Rich Dinner
Roti, Beetroot Salna, Apple Fruit


1 cup boiled beetroot cubes

1 onion chopped

2 chopped tomatoes

½ cup mint and coriander leaves

1/2 cup shredded desiccated coconut

1 tsp fennel seeds

1 cinnamon, 2 cloves.

5 cashews

1/2-inch ginger

5 garlic cloves.

1 tsp to 1/2 tsp chili powder

1/12 teaspoon salt

1/2 teaspoon turmeric powder

1/2 tsp garam masala

3 tbsp coconut oil

Recipe: Make mint, coriander leaves, coconut, cashews, fennel seeds, cinnamon, cloves, ginger, and garlic into a fine paste by adding water.

Heat coconut oil in a pan. Cook onion, tomatoes, spice powders, and salt for about 10 minutes. Add beetroot pieces, coconut paste, and add water to adjust the consistency, and simmer for 20 minutes.

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