They've been labelled as culprits of high cholesterol, doctors have warned us to eat only a few per week, but they are one of the staples for body builders and fitness professionals to keep lean and give their muscles the right fuel for recovery. They contain vitamins and fat vital for our health, yet many people believe that in a daily diet they have no place. These mixed views can confuse anyone. So who's right in the egg debate?
The truth is that eggs are the perfect diet food and there's nothing to worry about if you're not at risk of developing high cholesterol because eggs are not drowned in saturated fat. For years there has been a limit placed on the amount we consume with many people believing that we should limit our egg consumption to two or three a week. But now that limit is no more, and eggs can be consumed regularly as a part of a healthy low calorie diet, even on a daily basis. Now the egg debate is over, and many of the misconceptions have been cleared. So what makes eggs so healthy?
The average egg size is about 58g, and about 80 calories, 6.5g protein, traces of carbohydrates, and 5.8g fat, which may seem like a lot but this fat is found in the yolk. Eat just the whites and you are getting a good amount of protein to keep you full for longer and replenish your muscles after a workout. The fat found in eggs is mostly monosaturated and polyunsaturated which is good for your health, it's the saturated fat that people need to be wary of, and eggs contain very little. In truth, eggs are a fantastic option when you're on the go or want to add protein and healthy fat into your diet, this is especially the case if you opt for omega-3 eggs. This combination of protein and fat is great for your health, it keeps your metabolism in full swing and helps you get the right dose of these important nutrients into your diet.
Eggs also contain lots of vitamins and minerals required for good health. Eggs are a great source of vitamin B, as well as vitamins D and E. Vitamin B is required for energy and good health, vitamin D is vital for long term bone health, and vitamin E is important for fighting free radicals and protecting your cells. Iodine and phosphorous are also found in eggs. We need iodine for correct thyroid function and phosphorous is good for overall bone health. Zinc, selenium and calcium are also found in eggs. Another important nutrient found in eggs is choline. We need choline for healthy brain function, a healthy cardiovascular and nervous system. It also is important for metabolism regulation which is vital for health and long term weight loss.
Other than the vitamins, minerals and protein found in eggs, they are a very versatile food. Eggs can be used in breakfast, lunch and dinner meals, they can be added to salads, eaten on their own, or scrambled with vegetables. Some studies have even found eggs to help improve prevent macular degeneration and even lower the chance of getting cataracts due to their lutein and zeaxanthin content.
According to the European Journal of Nutrition, a study found that consuming 2 eggs per day while on a low calorie diet, added to the weight loss and lowered cholesterol within the study group. If you want to lose weight and are restricting your calories and saturated fat, why not include an egg or two in your daily diet, either by adding it to your salad's or having an egg as a snack on it's own. They truly are a wonder food, and with their array of vitamins and minerals they make your hair, nails and skin look great too.
Eggs at the breakfast table could include an egg white omelet with onion, tomato and spinach, or hard boiled with a slice of wholegrain bread. For lunch they can be added to a frittata and for dinner in a nicoise salad. If you want to get the best health benefits of eggs, make sure that you cook them in low fat methods, either boiled, poached or cooked on a non stick fry pan minus the oil. Make sure that you use eggs with other healthy low fat food like vegetables, fruit, skim dairy products and whole grains.
Here is a fantastic egg recipe for an omelette perfect for breakfast, lunch or dinner. It serves two and is packed with nutritious vitamins, minerals and more.
Egg & Tomato Omelette
4 eggs
2 tablespoons milk
1 tomato
1 small onion
dill
pinch of sea salt
Chop up the small onion and tomato into little pieces. Heat a non stick frying pan and gently cook the onion. Once the onion is soft and light brown in colour, add the tomatoes and fry for a couple of minutes. Blend the 4 eggs and milk together with a fork. Put half the tomato and onion mixture on a side plate. The remaining mixture in the non stick pan, cover with half the blended eggs to make an omelette. Once it's cooked, do the same with the other half of the mixture. Serve on a plate, sprinkle with sea salt and dill, and a slice of whole meal or rye bread.
Forget about the negative beliefs on eggs and make a place for them in your fridge. For long term health and overall well being, include eggs as part of your every day diet to help fight illnesses, lose weight and sustain your energy. Eggs are a wonder food that will make you feel and look better. Be creative and add them to different meals. Two eggs a day is ideal for optimum health.
Sources
http://www.nutritionandeggs.co.uk/eggs_nutrition/nut rition1.html
http://www.eggrecipes.co.uk/eggnews/articles/Lifting _the_Limits.asp