Previously, we wrote about the importance of proteins. Therefore, we thought it would be interesting to zoom in on the most versatile food: eggs! An egg is remarkably nutritious and can be enjoyed in various ways. In this article, we'll share why and provide some tips for variation.
How healthy is an egg?
Eggs are one of the most nutritious and healthy foods in the world. While we used to believe that eggs could be detrimental to cholesterol and heart health, recent research has changed that perception.
Nutrients in an egg
Eggs contain a vast array of vitamins, such as vitamin D, K, A, B5, B6, B9, B12, and phosphorus. These vitamins can have positive effects on your energy levels, immunity, metabolism, vision, skin health, and bone strength.
Moreover, eggs can be beneficial for brain function due to their choline content. Choline is a nutrient involved in cognitive function and can aid in the production of neurotransmitters that improve motivation and mental focus. Additionally, choline is essential for proper liver function as it aids in detoxification and prevents fat buildup.
In addition to healthy fats, vitamins, and minerals, eggs also contain antioxidants (lutein, selenium, and zeaxanthin) that can help reduce inflammation. Essentially, eggs turn out to be an overlooked superfood! It's essential to note that all the nutrients are primarily found in the yolk (while the whites provide the protein). So, don't discard the most nutritious part of the egg! :-)
Satiety and weight loss through eggs
Eggs are one of the best sources of protein because the amino acids they contain are well absorbed by the body. Furthermore, eggs provide a sense of fullness, reducing appetite and assisting with weight loss.
For example, a study showed that individuals who had eggs for breakfast experienced longer-lasting satiety and more stable blood sugar levels throughout the day compared to those who had carbohydrate-based breakfasts. This led to reduced feelings of hunger and helped the egg-eaters lose fat more effectively.
Eggs and refined carbohydrates
One more piece of advice to consider for egg consumption: eggs are often combined with refined carbohydrates (toast and jam) or processed meats (sausages or bacon). While it's understandable to enjoy such combinations, be aware that they may not be ideal for health :-) For the best results, you can pair eggs with vegetables, unrefined whole carbohydrates, or unprocessed meats.
Nutritional value of boiled and fried eggs
From boiled to scrambled, poached, or sunny-side-up, there are numerous variations possible! You can create a delicious and healthy vegetable omelet, prepare different types of egg pancakes, or serve a tasty egg salad.
The advice is to vary as much as possible! This diversity can help prevent food intolerances and keep your body responsive to the beneficial nutrients it receives. If possible, opt for organic options or eggs from small local farmers, ensuring the hens are well-cared-for and fed. Not only do we care about the animals having a good life, but these eggs also generally contain higher levels of nutrients.
Enjoy your eggs!