Eggs are one of a few superfoods in the world due to the 13 essential nutrients it contains. This superfood has been consumed by humans since the start of civilization. Some nutrients found in an egg are rare in a modern diet. This food is known to be the best source of protein in the world. Eggs are readily available around the world as they’re inexpensive and highly supplied.
York and albumen (white part) are the two parts of an egg. The most amount of protein is present in the white part of the egg. York consists mostly of carbohydrates, fats, vitamins, and minerals.
One large egg has 6g of protein, 5g of healthy fats. Eggs also contain essential vitamins and minerals like vitamin A, B2, B5, B6, B12, D, E, K, calcium, zinc, phosphorus, selenium, and folate. Adding pastured eggs to your diet is an even better choice as they are rich in omega-3 fats.
Do you know how many calories are in eggs? A large egg has around 75 to 80 calories.
A few years ago there was a controversy about the cholesterol content and whether this food is healthy for your body. Recent studies have shown that consuming it in moderation is healthy and will not cause any health problem.
The most important nutrient in eggs is protein. This organic compound is important for the growth and development of your body. The amino acids in protein help in muscle recovery and increases muscle mass.
Here are the health benefits of adding cooked eggs to your diet. These benefits are genuine and backed by research.
1. Keeps You Full For A Long Time
The high content of protein in eggs makes them incredibly filling. Protein is known as the most satiating macronutrient. This food is also placed high on the satiety index scale. The high satiety levels mean greater feelings of fullness, and less desire to eat later meals. This effect happens due to several reasons like increased levels of hormones that keep you satisfied, higher metabolic activity, and a boost in energy levels.
Studies have shown that replacing this food in your breakfast will keep you satisfied for a long time which makes you consume fewer calories and result in weight loss. In one study of overweight people, it was noticed that eating eggs made them consume fewer calories for 36 hours.
2. Contains An Important Nutrient Known As Choline
Choline is an important nutrient that most people don’t even know about. This nutrient helps in building cell membranes and the development of the brain and spinal cord. Choline is often grouped with B vitamins due to their similar functions.
Your body also produces a small amount of choline in the liver. But it doesn’t meet the daily requirements so, the majority of choline needs to be consumed through food. An egg has around 100mg of choline which makes it one of the richest sources of this nutrient.
The deficiency of choline can cause serious health issues although it is rare in people. The effects of choline have been overlooked for a long time until recent studies have shown the importance of consuming choline in a balanced diet. Choline helps in cognitive development in infants and reduces cognitive decline in elderly people.
3. Raises HDL (Good) Cholesterol Levels
HDL stands for high-density lipoprotein which is known as good cholesterol. Higher levels of HDL reduce the risk of heart diseases and stroke. This is the reason why eating this food in moderation have minimum to no effect on your heart health.
An egg is a great source of HDL cholesterol. During a study, it was found that consuming at least two egg yolk per day for 6 to 7 weeks can increase your HDL cholesterol levels by 10 percent.
The LDL (bad) cholesterol is a low-density lipoprotein that can cause health problems, especially heart diseases. Food that is high in saturated and trans fats contains good amounts of LDL cholesterol.
4. Important Antioxidants Like Lutein And Zeaxanthin
Many nutrients promote healthy eyesight among them are lutein and zeaxanthin. These antioxidants are found in egg york. Both these powerful antioxidants can reduce the risk of cataracts and macular degeneration. Egg york also contains vitamin A, E, and selenium which are essential nutrients to support retina function and the overall health of your eyes.
In one study, it was found that eating just 1 egg yolk per day for 5 weeks increased the amount of lutein by 40% and zeaxanthin by 130%
5. Good Amounts Of Omega-3
The nutrient composition of this superfood varies depending on the feed given to the hens. The hens who were raised on pastured feeds tend to give eggs that are higher in omega-3 fats. This nutrient is beneficial for your health as it reduces the risk of heart diseases. Omega-3 is a type of polyunsaturated fatty acid that is important for the functioning of your brain, heart, and eyes. It’s also essential for building cell membranes.
Your body produces a limited amount of omega-3 which is not sufficient to meet the daily requirements. The best way to increase this nutrient in your body is by eating foods that are rich in omega-3. Eggs and fish are some of the best sources of this nutrient.
Different Ways To Add Eggs In Your Meals
Here are some of the best foods that require cooking of eggs in their recipe.
1. Eggs Sunny Side Up
Sunny side-up is one of the easiest dishes that you can prepare. This dish is mostly preferred as a breakfast meal due to its simplicity and high protein content. While cooking this dish, one side of the egg is cooked while the other side is uncooked for creamy flavor.
Another type of creamy and delicious egg recipe is poached eggs. You can also add scrambled eggs or fried eggs in your diet is they are fully cooked and are light on your stomach.
Making sunny side up with two large eggs will provide you with 228 Calories, 13g of Protein, 18.9g of Total Fat, and 1g of Carbs.
2. Mediterranean Eggs
The Mediterranean egg or Shakshuka is a simple North African dish that is made of egg, chunky tomatoes, and bell pepper. This dish originated in Tunisia and is a famous breakfast recipe in many parts of the Middle East and North Africa. It’s so fulfilling that you can add it to your breakfast, lunch, or dinner.
This dish will give you around 190 Calories, 13g of Total Fat, 14g of Protein, 5g of Carbs,
3. Eggs And Bacon
Bacon with Egg is a popular choice of continental breakfast that is highly nutritious and fulfilling. If you’re following a low-carb diet like keto then adding this dish to your breakfast menu is highly recommended. Combination of these two protein-rich food tastes good together. This dish is easy to prepare and takes less time.
Nutritional value per serving: 239 Calories, 19g Total Fats, 2g Carbs, 15g Protein.