Let’s talk eggs!
Fried, scrambled, poached, sunny side up, frittata and omelets. Let’s get cracking…
Eggs are cheap, easy to find and excellent source of high quality protein. Eggs contains all the essential amino acids that your body needs to help you grow, build muscle and repair any cellular damage.
They also contain many micronutrients beneficial for our immune system. Here’s what you should know:
- Eggs are the most common source of choline in our diet. Choline helps to build cell membranes and plays a very important job in nervous system health. It is also important for fetal development during pregnancy.
- Eggs are also a great source of iron. Iron helps to eliminate fatigue and boosts your immune system.
- Vitamin D helps regulate insulin and keeps bones and teeth healthy and strong! Eggs are one of the few foods that are a naturally good source of vitamin D.
- Eggs are a great source of B vitamins, especially B2 and B12. B vitamins positively impacts energy levels, brain function and general cell health.
- Vitamin A, a fat soluble vitamin, is an antioxidant that stops cell damage and inflammation. It is good for healthy bones, vision and healthy skin and can be found in high amounts in eggs.
It used to be said that egg yolks raise cholesterol and increase our risk for stroke, high cholesterol and heart disease. The current research shows that eggs do not increase bad cholesterol and can actually help increase GOOD cholesterol (AKA HDL-cholesterol). Dietary cholesterol from food has very little effect on blood cholesterol. Blood cholesterol is actually formed in the liver and is much more impacted by the consumption of trans and saturated fats.
In fact, majority of the nutrients I mentioned above are found in the yolk of the egg – MEANING we should eat the WHOLE egg! Otherwise, you’ll be missing out on some egg’celent vitamins and minerals.
In terms of cooking style, poached and boiled eggs are better than fried eggs. I always pair my eggs with green leafy vegetables. I also use healthy fats like olive oil or avocado. If you consume a complex carbohydrate like whole wheat toast with an egg, it will help to regulate blood sugar levels. I would avoid eating eggs with sausages and other fatty meats, cheese and hash browns on a regular basis (THAT’S WHERE YOU GET TRANS FATS AND SATURATED FATS FROM!).
Check out one of my favourite recipes for brekkie here: My Delicious and Healthy Egg Frittata/Muffins!
Have an eqq’squsite day!
Shani
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