One of the purest superfoods you can get, completely original and unmodified – eggs have been part of our diets since the beginning of time. Yet only now are we learning the full range of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits.
Loaded with 13 essential vitamins and minerals, eggs provide key sources of these important nutrients that are needed as part of a healthy diet to help you be your best, every day.
One whole egg contains an amazing range of nutrients by percentage of your daily recommended intake including
- 6% Vitamin A
- 5% Folate
- 7% Vitamin B5
- 9% Vitamin B12
- 15% Vitamin B2
- 9% Phosphorus
- 22% Selenium
Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E and many more.
It’s important to keep in mind that not all eggs are created equal. The nutrient content of eggs largely depends on how the hens were fed. Omega-3 enriched or pastured eggs tend to be richer in healthy nutrients.
For many decades, eggs have been unfairly demonized.
The main reason people have been warned about eggs is that they’re loaded with cholesterol.
However, if you get a lot of cholesterol from food, your liver produces less. If you don’t eat cholesterol, your liver produces more of it. Eggs actually raise HDL (good) cholesterol and increase the size of LDL particles, which should lower the risk of heart disease.
Switched you on,
Choline is a lesser-known nutrient that is often grouped with the B-complex vitamins. Choline is an essential nutrient for overall brain health and is needed for to synthesize the neurotransmitter acetylcholine and is also a component of cell membranes.
Seeing the world,
There are two antioxidants in eggs that can have powerful protective effects on the eyes. They are called lutein and zeaxanthin, both found in the yolk. Lutein and zeaxanthin tend to accumulate in the retina, the sensory part of the eye, where they protect the eyes from harmful sunlight. These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are among the leading causes of vision impairment and blindness in the elderly.
Slender and lean
The high satiety levels of eggs leads to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day, meaning you’ll be less inclined to reach for that mid-afternoon snack. So start you day with eggs.
Lower Triglyceride
Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides.
Protein and essential amino acids in the right ratios
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.
The way an egg is cooked may affect its flavor, too. Here are some of our favourite recipes:
Scotch eggs
Ingredients:
- 3 roughly torn baguettes (about 2 cups)
- 6 large eggs, divided
- ½ kg minced beef
- 3 cloves garlic, pressed
- 1 tbsp. finely grated lemon zest
- Kosher salt and pepper
- 1/2cup all-purpose flour
- Canola oil, for frying
- Salad, for serving
Directions:
- Heat oven to 220 C. Place torn baguette on baking sheet and bake until dry, about 6 minutes. In food processor, pulse baguette to form small crumbs; transfer to a bowl.
- Meanwhile, bring a small pot of water to a boil. Carefully add 4 eggs and cook 6 minutes; cool in cold water, then peel and set aside.
- In medium bowl, combine beef, garlic, lemon zest, 1 raw egg and 1/2 teaspoon each salt and pepper. Create a flat disk with one-fourth of beef mixture and place 1 soft-boiled egg in center. Gently wrap beef around egg. Repeat with remaining beef and soft-boiled eggs.
- In a shallow bowl, combine flour and 1/2 teaspoon salt. In a second bowl, beat remaining raw egg with 1 tsp water. Add breadcrumbs to a third bowl. Heat 4 inches canola oil in a medium pot to 180 C. Coat wrapped eggs in flour, then egg mixture, then breadcrumbs. Fry eggs in 2 batches until golden brown, turning as necessary, 4 to 5 minutes each. Serve with salad if desired.
Spinach and Prosciutto Frittata Muffins
These tasty bake-and-take egg cups are packed with protein. Make them on a Sunday, then heat and eat all week.
Ingredients:
- 6 large eggs
- 1/2 cup milk
- 3/4 cup soft goat cheese, crumbled
- ½ cup baby spinach, wilted and chopped
- 1/2 cup roasted red pepper, diced
- 2 oz. prosciutto, sliced into ribbons
Directions:
- Preheat oven to 180 degrees C. Spray 12-cup muffin pan with nonstick cooking spray.
- In large bowl, beat eggs, milk, 1/4 teaspoon salt and 1/8 teaspoon black pepper. Stir in cheese, spinach and roasted red pepper.
- Divide batter among muffin-pan cups (about 1/4 cup each), top with prosciutto and bake 20 to 25 minutes or until just set in the center.
- Cool on rack 5 minutes, then remove from cups. Serve warm. Can be refrigerated up to 4 days; microwave on High 30 seconds to reheat.
They are easy to prepare, cheap, taste awesome and go with almost any food. Eggs are pretty much nature’s perfect food, the only debate that’s left is, what came first the chicken or the egg?
Date Published: 13 January 2023
