EGGS ARE AMONG THE MOST NUTRITIOUS FOODS IN THE WORLD

MY FAMILY LOVE EGGS - FROM THE YOUNGEST TO THE OLDEST FAMILY MEMBER 

From dipping eggs in eggs cups with toast slices; poached eggs; plain and cheese omelettes to tomato scrambled eggs a Sunday breakfast treat; to delicious Caesar Salads with boiled eggs.  The egg is a versatile food which is also used in many baking recipes.  This is good news for everyone as eggs are a reasonably priced, taste good meal or snack and are readily available to purchase in any food retail outlet.  One egg contains all the nutrients needed to turn a single cell into an entire baby chicken which makes them an incredible power packed food. 

Eggs are a good source of:

·         Vitamin A

·         Riboflavin

·         Folate

·         Vitamin B12

·         Iron

·         Selenium

·         Fatty Acids

Eggs are a good source of biotin, which is an important nutrient used in fat and sugar metabolism.  It’s also known as vitamin B7, or vitamin H.  Cooked eggs makes the protein in eggs more digestible and helps make the vitamin biotin more available for the body to use. 

WITHOUT CHOLESTEROL, WE WOULDN’T EVEN EXIST

A single medium sized egg contains 186mg of cholesterol, which is 62% of the recommended daily intake.  Cholesterol is a very important part of the body.  It is a structural molecule that is an essential part of every single cell membrane.

Cholesterol is also used to make steroid hormones like testosterone, oestrogen and cortisol.  Without cholesterol, we wouldn’t even exist.  Given how incredibly important cholesterol is, the body has evolved elaborate ways to ensure that we always have enough of it available.  Because getting cholesterol from the diet isn’t always an option, the liver actually produces cholesterol.

When we eat a lot of cholesterol rich foods, the liver starts producing less cholesterol.  So the total amount of cholesterol in the body changes only very little (if at all), it is just coming from the diet instead of from the liver.  Science research is clear that up to three whole eggs per day are perfectly safe for healthy people who are trying to stay healthy.  

EGGS HAVE AN IMPRESSIVE LIST OF NUTRIENTS

Eggs are loaded with nutrients that have various impressive health benefits.  Eggs are high in Lutein and Zeaxanthin, antioxidants that reduce your risk of eye diseases like Macular Degeneration and Cataracts.  Eggs are very high in choline, a brain nutrient that many people are lacking.  Eggs are high in quality animal protein, which have many benefits – including increased muscle mass and better bone health.  Studies show that eggs increase satiety and help you lose weight.   They contain relatively few calories, but they’re packed with proteins, vitamins, minerals, healthy fats and various trace nutrients.  Eggs are delicious and are incredibly easy to prepare for breakfast, brunch, lunch boxes. 

HEALTH BENEFITS

The simplest way to lose weight is to reduce your daily calorie intake.  One large egg contains only about 78 calories, yet is very high in nutrients.  Egg yolks are especially nutritious.  An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.  By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.  Just keep in mind that if you fry your eggs in oil or butter you add about 50 calories for each teaspoon used.  One can also use a non-stick pan and dampen with water prior to cooking an omelette, fried or scrambled eggs. 

EGGS SATISFY ANY FOOD CRAVING

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content.  High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein.  Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content.

Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on.  Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%.  It may also cut the desire for late-night snacking by half. 

EGGS BOOST YOUR METABOLISM

Eggs contain all the essential amino acids, and in the right ratios.  This means your body can easily use the protein in eggs for maintenance and metabolism.  Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food.  The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs.  This means that high-protein foods, such as eggs, help you burn more calories. 

THE IMPORTANCE OF AN EGG BASED BREAKFAST

The egg breakfast causes a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

I have personally experienced the health benefits of eating an egg omelette on a slice of bread for breakfast daily.  The best way to start the day – go to school or work on an egg and perform with egg-cellence!  Include a hard-boiled egg in a school lunch box or late afternoon tea instead of nutritionally low snacks that children indulge in.