Eggs are one food item I always make sure I have at home! They’re cheap and incredibly versatile in cooking!
With eggs at home you can whip up a meal in no time!
Also, eggs truly are real nutritional powerhouses! They’re loaded with vitamins, minerals, antioxidants, they’re full of protein and healthy fats!
So let’s get down with the health benefits of eggs!
- Good source of high quality protein: Eggs contain all the essential amino acids, the building blocks of protein, in amounts that matches the body’s requirement of amino acids! The protein found is eggs are also highly bioavailable, meaning that it’s easy for the body to absorb and digest the protein. One egg contains about 6 grams of protein!
- Contain powerful antioxidants: Eggs contain zeaxanthin and lutein (1), two powerful antioxidants which have been shown to protect against eye diseases such as macular degeneration and cataracts! (2) (3)
- Rich in vitamin D: Eggs are one of the few foods that contain naturally occurring vitamin D. Vitamin D is important for bone health but it also supports the immune system!
- Source of dietary choline: Choline is a nutrient that is not often highlighted, but still is very important for health. The body can produce small amounts of choline, but it’s a nutrient that’s also vital to obtain from the diet. Choline is an important part of the membranes and is also important for the communication between nerve cells. Choline is important during pregnancy for fetal and neonatal brain development.(4)
- Eggs increase satiety: Studies have shown that having eggs for breakfast can increase satiety and reduce levels of ghrelin, a hormone that regulates appetite and can increase hunger.And eggs usually score high on satiety which measures the foods ability to induce fullness. (5) (6) (7) (8)
Eggs are loaded with nutrients: Other than vitamin D, eggs contain a range of minerals and vitamins such as
- Riboflavin (B2) – Can help improve iron status and is important for converting vitamin A and folate to their active forms (and both vitamin A & folate are found in an egg!)
- Pantothenic Acid (B5) – Important for the conversion of food into energy!
- Cobalamin (B 12) – Needed for the production of red blood cells and a healthy nervous system!
- Biotin – Important for metabolism and healthy skin and hair
- Folate – Needed for the production of new cells and red blood cells (learn more about folate here )
- Vitamin A – Important for healthy eye sight and strong immune system.
- Vitamin E – Works as an antioxidant in the body and may prevent cardiovascular disease
- Phosphorous – Important for healthy bone formation
- Selenium – Works as an antioxidant and also important for a healthy thyroid!
- Iodine – Important for thyroid health and metabolism.
- Zinc – Important for many functions in the body such as keeping the immune system strong, healthy skin, protecting the body against oxidative damage.
One large egg contains around 77 kcal, 6 grams of protein and 5 grams of fat!
Many people skip the yolk when they eat egg, but please, EAT THE YOLK! The yolk is where all the vitamins, minerals, antioxidants and all the fats (to help to absorb the nutrients) are. The egg white is basically pure protein! The egg is perfect in its whole form, and should be enjoyed as a whole!
But what about the cholesterol?
Eggs used to have a bad reputation, and some still believe, that eggs are bad to eat due to the cholesterol found in eggs. And while it’s true that eggs contain cholesterol, eating eggs does not impact the overall cholesterol levels. The body produces cholesterol in the liver according to its own needs, and if you eat more foods with cholesterol, the production of cholesterol in the body will be reduced!
There is no need to worry about eating eggs if you’re a healthy individual!
Eggs are incredibly versatile and I eat eggs almost daily! Adding an egg to a meal can truly complete a meal and it’s such an effortless way to add more protein to any meal!
Below are some of my favourite recipes with eggs
- Frittata – This one bakes in the oven, so no need to sweat above the stove
- Omelette – An omelette is probably one of the easiest meals to whip up
- Scrambled eggs – Scrambled eggs are actually easier than an omelette (Don’t know how many times my omelettes have turned into scramlets!)
- Egg pancake – With bean sprouts, smoked salmon and sauerkraut, this one is a real favourite of mine!
- Ratatouille – This meal is one were the eggs truly completes the meal!
- Sweet potato rosti with poached egg – Best. Brunch. Ever.
- Fluffy Pancakes – Last but not least, pancakes!
And you can’t go wrong with a boiled egg! Add to salads, to a sandwich, or have it on the side of a green smoothie! They’re also the perfect snack to bring as they’re already naturally wrapped and packed and easy to take along!