In todays food spotlight we’re gonna talk about eggs boys and girls.
The incredible, edible egg.
I know… it’s not a fruit or veggie but they are such a wonderful, complete food source I though we’d take a look at these little gems the chickens offer up to us.
They are frequent visitors to my breakfast. The solid punch of protein not only keeps me feeling satisfied, it also keeps my blood sugar levels even and keeps me from having that crash I sometimes can get with more carb type breakfasts like pancakes or cereals. Eating eggs with a healthy dose of veggies also keeps me full and energetic for hours without thinking about food or getting hungry.
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
One large hard boiled egg contains 78 calories, 6.3 grams of protein, 5.3 grams of fat and 0.6 grams of carbs. It also contains high levels of cholesterol, and other vitamins and minerals like selenium, riboflavin, Vitamin D, Vitamin B12, Phosphorus, Vitamin A, and folate.
But aren’t eggs bad for you?
there has been talk in the past that eggs caused cholesterol problems, that they are high in cholesterol and therefore would cause individuals to have raised levels.
But did you know…. eggs consistently raise HDL, the “good” cholesterol? The cholesterol in eggs actually helps regulate the two cholesterols found in our bodies.
Eggs offer a crazy amount of health benefits
- Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.
- Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.
- Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.
- A healthy immune system: Vitamin A, vitamin B-12, and seliniumare key to keeping the immune system healthy.
- Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.
- Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.
- Eyesight: Lutein and zeaxanthin help to prevent macular degeneration the leading cause of age-related blindness. Other vitamins also promote good vision.
- Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.
- Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.
That’s a pretty long list of reasons to add eggs into your daily nutrition plan!
Eat the whole egg!
Seriously, eat all of the egg. The yolk contains tons of minerals and vitamins that are good for you.
Egg yolks contain more vitamins, and larger quantities of those vitamins than egg whites. Egg yolks are actually one of a handful of foods in which Vitamin D is naturally found.
Other good stuff in the yolks…
A typical egg contains around 1.3 grams of phospholipids, and most of that is in the yolk. Egg phospholipids have benefits for…
- Cardiovascular health. Egg phospholipids may affect cholesterol and inflammation levels in beneficial ways.
- Metabolic health. One study found that phospholipids from egg yolks helped decrease blood pressure and improve vascular function.
- Memory and cognitive function. Phospholipids may protect against Alzheimer’s Disease, although it’s always worth mentioning that rat studies are not human studies and this is still pretty preliminary.
Ok besides all that healthy stuff, they just taste good! Right?
Of course, we’d all agree they are pretty tasty in cakes and cookies haha Fried, scrambled, poached, sunny side up, in a scramble mix however you cook them they are good. But there are so many ways they can be prepared that makes this perfect complete protein a tasty meal or snack.
How about a few tasty egg recipes?
So that’s a quick review on the humble egg, the complete protein food. Eggs should be a part of your healthy daily nutrition plan and eating them only has positive health benefits for you.
Tell me, how do you like to eat them? Do you have any favorite recipes?