For those who like eating healthily, eggs are at the top of the list when it comes to nutrition. Eggs are an excellent source of protein, healthy fats, minerals and vitamins. They are also easy to cook and convenient to eat, which makes it a simple task to add eggs to many different meals, whether hard boiled, soft boiled, cut up in salads or cooked with other ingredients. This article will explore the benefits of eggs and explain why you should include more eggs in your diet.
What do eggs contain?
Eggs contain lots of valuable nutrients, including high quality protein containing all the essential amino acids our bodies need to function at the optimum level. Vitamins contained in eggs include vitamin B1, B3, B12, folic acid, biotin, A, E and D. The minerals you get from eggs include zinc, phosphorus, iron and selenium. The majority of the vitamins and minerals found in an egg come from the yolk but the white contains nearly all of the protein. This means in order to get the most benefits from eggs you should eat the whole egg, both the yolk and the white.
Health benefits of eggs
The large amount of vitamins, minerals and proteins found in eggs make them ideal for consumption by athletes, children and pregnant women. The B vitamins help energise the body, improve the function of the brain and stabilise the nervous system. The vitamin D prevents bone problems such as osteoporosis, while vitamin D also helps the body absorb calcium, which is vital for bone strength.
People who are anaemic will benefit from including plenty of eggs in their diet due to their high iron content. In fact, eggs are an excellent food to eat for anyone suffering from health problems or anyone who is recovering from illness because they are highly nutritious and easy on the digestive system. People who have been sick are often advised to eat a hard-boiled egg as this is a plain food that is gentle on the stomach.
Other health benefits of eggs include their strong antioxidant properties, which helps prevent cancer and aging of the cells in the body. The lutein contained in eggs also prevents problems with the eyesight, including macular degeneration or cataracts.
Hair and skin
In addition to caring for the organs and cells of the body, eggs make excellent ingredients for skin and hair masks. You can mix raw egg with olive oil or almond oil and apply it to the skin as a hydrating and softening mask, which is especially useful for dry skin. Leave this to set for ten minutes and rinse off with warm water. For the hair, mix the egg with olive oil or beer yeast and apply to the hair. Leave this to soak into the cuticle for 20 minutes before rinsing off. This hair mask will help to soften the hair and eliminate split ends.
How many eggs should you eat?
Worries over the cholesterol content of eggs make people concerned about the number of eggs they should eat per week. Recent studies have shown that eggs are a safe food to eat and that they do not raise cholesterol levels. It has been shown that raised cholesterol levels come from people eating a lot of trans-fat along with experiencing high stress levels. Therefore it is safe to eat eggs many times per week or even every day. In order for eggs to be good for the body you should try to combine them with a diet high in vegetables and also remain aware that they are an animal protein, so should not be combined with meat in the same meal.
How to cook eggs
There are many ways to cook eggs, including frying, boiling, scrambling, poaching and cooking them in an omelette. When frying, it is best to use olive oil and add a little garlic. For scrambling eggs, combine with garlic, mushrooms or cheese. To make a Spanish omelette, add more vegetables such as peppers, potatoes, peas and other ingredients. Eggs are also great used in puddings, such as cakes and can be used to create all kinds of food including pancakes and mayonnaise.