A Lutein Loaded Meal for Tonight - Dill and Spinach Frittata

This popular frittata is loaded with lutein and zeaxanthin, as well as vitamin C and vitamin E.

Ingredients:
3 eggs (omega 3)
1 tbsp 1% or skim milk
½ orange pepper, diced
1 green onion, chopped
¼ cup frozen chopped spinach
1 tbsp olive oil
1 tbsp fresh dill
Salt and pepper

1. Whisk together eggs, milk, dill, salt and pepper and set aside.

2. Saute pepper and onion in 1 tbsp olive oil for 1-2 minutes over med-high heat in a non-stick pan. Add frozen spinach and continue cooking until spinach has thawed and cooked. Reduce heat to low and add egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan. 

3. Cook on low heat until top of frittata begins to cook, approximately 5 minutes. Ensure that the bottom does not burn. Flip frittata by placing a plate over top of pan, flip the pan and slide frittata back into pan and cook on low for another 1-2 minutes. Alternatively, place an oven-proof pan in oven and broil on low for 3 minutes or until top of frittata is cooked. 

4. Remove from heat and let sit for 10 minutes. The frittata can also be enjoyed at room temperature or even cold the next day. 

Serves 2

Eyefoods ingredients: Eggs, orange pepper, green onion, spinach, olive oil

Eggs - More Than Just a Breakfast Food

Did you know that the average person in North America receives only 2-3mg of lutein a day from his or her diet? Considering that our bodies cannot make lutein, as well as the fact that 6-10mg of lutein per day may aid in the prevention of AMD and cataracts, we need to include as many lutein-rich foods in our diet as possible.

Eggs provide the body with a bio-available form of lutein and are a staple in most people’s refrigerators. The amount of lutein in eggs is less than that in leafy greens, but the body absorbs the lutein in egg yolks more efficiently. Most of the egg’s nutrients are in the yolk, so you should eat the entire egg for full nutritional benefit. It’s time to bring eggs back in the spotlight as a healthful food.

Two studies from the Journal of Nutrition in 2006 showed that consumption of eggs increased serum lutein and zeaxanthin levels without negatively affecting serum lipid levels.(1,2) Many other studies confirm that healthy individuals can eat an egg a day without increasing their risk for heart disease or stroke.(3-7)

Omega-3 eggs are also a source of DHA. They are laid by hens that have been fed a diet high in flax and the hen converts the ALA in the flax into DHA.

Eat four eggs per week and avoid cooking eggs in high amounts of butter or vegetable oil to limit saturated and total fat intake.

Eye nutrients: Lutein and zeaxanthin, vitamin E, omega-3 fatty acids (DHA), zinc


1 Wenzel, AJ, Gerweck C, Barbato D, et al. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women. J Nutr 2006; 136: 2568-2573.

2 Goodrow EF, Wison TA, Houde SC, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr 2006; 136: 2519-2524
3 Hu F et al. A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women. J Am Med Assoc 1999; 281:1387-94.

4 Qureshi AI et al. Regular egg consumption does not increase the risk of stroke and cardiovascular disease. Med Sci Monit 2007; 13:CR1-8.

5 Jones PJ. Dietary cholesterol and the risk of cardiovascular disease in patients: a review of the Harvard Egg Study and other data. Int J Clin Pract Suppl 2009; 163:1-8, 28-36.

6 Barraj L et al. A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study. Risk Anal 2009; 29(3):401-15.

7 Scafford CG et al. Egg consumption and CHD and stroke mortality: a prospective study of US adults. Public Health Nutrition 2011, 14(2):261-70.

A Recipe for Healthy Eyes

A Recipe for Healthy Eyes

Today, patients are more aware than ever about diet and health issues. But they sometimes don’t make the connection between disease and nutrition. As eye care professionals, we have a responsibility to give patients straightforward information on nutrition and its impact on eye health, as well as the prevention and treatment of eye disease.

Emphasizing ocular nutrition as part of a patient's regular eye care makes perfect practice sense! As patients become more aware of eye health, we have found they are more likely to recognize the importance of regular optometric care. And that’s a bottom line boost for your practice and for patient health! Being a trusted source of information on nutrition and eye care sets your practice apart and makes you a total eye health provider.

The team that brought you the top-selling Eyefoods book has prepared an exciting new health education series that makes it easy to continue the ocular nutrition conversation with your patients. Recipes for Healthy Eyes is an attractive and informative series that explains the science of eye health and the importance of good nutrition.

Each full colour publication includes:
• Up-to-date research on nutrition and eye health
• Easy to understand facts and figures • Eye-care advice for patients
• The inside scoop on ocular nutrition superfoods
• Unique, tasty, and easy to prepare recipes that patients will appreciate
• Hints on how to shop for and prepare eyefoods that won’t break the bank

Be a nutritional straight shooter and join the Eyefoods eye health information network! Share this email with colleagues or friends who may be interested in this topic. They can email us at info@eyefoods.com to subscribe.