It’s officially time to give the humble egg a hi five! It has been battered and bruised with misconceptions and research is finally strong enough to celebrate this humble food. Eggs which include the yolk can be enjoyed freely as part of a balanced diet. The consideration is those with high cholesterol or type 2 diabetes it is best to stick to 7 eggs or less including the yolk a week. This is because if you are affected by these two conditions you are more sensitive to foods which have dietary cholesterol. This means it can raise your unhealthy LDL-cholesterol more than others.
So, what is a serve of eggs? 2 large eggs are a lean meat alternative. Eggs are a nutrition powerhouse with a large egg containing 6g of protein, 5g of fat and only 70 calories or 293 kJ. Eggs also provide a source of:
- Vitamin D – vital for healthy bones and teeth as well as playing a role in keeping your immune system strong.
- Omega 3 (when the chickens are fed plant-based omega 3 from flax seeds. Good news is the eggs provide the best used type of omega 3 called DHA and EPA).
- Vitamin A – May assist with improving your night vision not to mention keeping your immune system strong. Vitamin A also helps keep your skin healthy.
- B12 and Biotin –Needed to be able to convert the food you eat into energy.
- Vitamin B5 (Pantothenic Acid)- Also helps make energy from the food you eat but also helps your body make certain hormones, proteins needed for blood production and chemicals needed in your brain.
- Vitamin B12 (Cobalamin)- A component needed to make DNA as well as keep your nervous system functioning optimally.
- Vitamin E –An antioxidant which helps reduce the damage from reactions which simply happen by being alive. Your immune system gets a boost of support with this vitamin and it prevents your blood from clotting too much.
- Selenium – Eggs provide a good source towards your daily needs of selenium. Selenium is needed for the health of your thyroid and acts as an antioxidant as well as keeps your immune system strong. Selenium may also help reduce the risk of certain cancers and diseases.
Not sure how to incorporate an egg into your diet? Try these eggselent ideas out:
- Boil an egg in hot water and once cool slice into thin pieces. Take two pieces of whole grain bread and add a tablespoon of low-fat mayonnaise. Place the sliced egg and add your favourite salad vegetables for an easy lunch winner!
- Mix spinach, broccoli and diced peppers with two beaten eggs. Pour the mixture into muffin tins coated with extra virgin olive oil and bake at 350°F for 20 minutes for delicious, crustless mini quiche.
- Scramble or fry an egg in extra virgin olive oil. Place on one side of a whole grain piece of toast and sprinkle the other side with 40g of shredded low-fat cheese. Add sliced tomatoes and/or ¼-1/2 of an avocado.
- Sauté tomato, onions, and olives in extra virgin olive oil. Beat 2 eggs with 40g of low-fat feta cheese then add to the sautéed vegetables in the skillet. Cover, and cook for approximately 5 minutes, or until the eggs are set.
- Take a whole grain pita bread and spread sautéed shallots and asparagus (cut into 2- inch pieces) over bread. Whisk 2 eggs and pour on the top of the vegetable mix. Sprinkle with 40g of goat’s cheese and bake for approximately 8-10 minutes or until the eggs are set and the cheese is melted.
Take home message: Eggs are a delicious, nutritious and affordable addition to your weekly diet. Why not try including a few eggs in your week in different ways this week?
