Eggs are vital ingredients to many recipes. While eggs have made the headlines in weight loss news due to its high cholesterol content, many people neglect the fact that they host other important nutrients as well. Fortunately, eggs have enjoyed a slightly improved reputation in recent years. This is largely due to the dispute over whether the cholesterol content in eggs are as bad as first thought.
A joint initiative between Harvard, USA and Tongji Medical College, China was set up in 2012 to examine the relationship between eggs consumption and the presumed increased risk of cardiovascular diseases. At the end of the research phase, it was concluded that a healthy intake of one egg per day does not increase the risk of coronary heart disease or stroke. In addition, this healthy habit helps to reduce the possibility of hemorrhagic stroke by up to 25%. Now that irrefutable evidence has dismissed the myth of harmful cholesterol content in eggs, the attention should shift to focus on the range of benefits they provide.
1. Enhance Immune System
The immune system gains the most from the consumption of eggs. Vitamin A, vitamin D and folate are the main contributors towards this enhancement and ensures that the body system is strengthened to withstand any disease or virus.
2. Improve Skin Condition
Vitamin A works with Biotin and Selenium to offer a comprehensive skin protection package. This three-pronged defense works in tandem. Vitamin A helps to repair and improve current skin condition. Biotin primarily ensures that the skin retains its nutrients. Selenium acts as the first line of defense to protect the skin against oxidation damage. It should be noted that Biotin helps to retain nutrients in the hair as well.
3. Higher Metabolism and Better Vision
The high level of vitamin B2 and Biotin content found in eggs helps to ensure that metabolism rate stays within a uniform range. On the other hand, Vitamin A and vitamin B2 also possess the ability to improve vision.
4. Sustain Blood Cell Production
In terms of blood cells, folate ensures that the body is able to sustain its blood production capabilities while vitamin B2 enhances the formation of red blood cells.
5. Strengthen Bone Structure
Not many food sources can boast the benefit of stronger bone structure. However, vitamin D and phosphorus provide eggs with this distinct advantage. Additionally, phosphorus also reinforces cell membrane functions.
6. Keep Liver Healthy
One of the latest nutrients to be inducted into the list of human vitamins is Choline. Compared to other food sources, eggs provide one of the highest choline percentage per serving. This unique characteristic helps to advocate the healthy functioning of the liver organ system.
7. Higher Mental Capacity
Other than physical benefits, eggs are also able to significantly boost mental strength. Vitamin B2 is a well-known guardian of the nervous system while Pantothenic Acid has the ability to increase mental capacities.
A healthy consumption of eggs restricted at not more than 1 egg per day provides a wide range of benefits that are essential towards the normal functionality of our body. Furthermore, it is clearly evident that the positive elements of egg consumption far outweigh its sole disadvantage of high cholesterol content.
Possessing the statistical knowledge of eggs is irrelevant towards absorbing their benefits. We must be equipped with the necessary skills and technical expertise to effectively incorporate it into our diet. Eggs also support weight loss by keeping hunger at a bay. Inadequate recipes normally dissolve the potential benefits of eggs and only leaves behind its high cholesterol content. Listed below are 5 healthy egg dietary suggestions to help our body fully absorb their vitamins and minerals.
Asparagus and Soft Eggs on Toast
Season bread and asparagus with oil and ½ teaspoon of salt and pepper. Broil the bread for up to 2 minutes, and the asparagus for approximately 10 minutes. Next, submerge the eggs in boiling water and reduce heat gradually for 6 minutes. Once done, peel the eggs and serve on top of the bread and asparagus combination.
To further enhance the taste, parmesan cheese can be sprinkled to this dish. The ease of preparation makes this dish suitable for any time of the day. While it cannot be served as a main dish, it does present itself as a healthy snack.
Egg in a Hole with Berries and Yogurt
Spread butter on top of each bread slice. Cut a 3-inch hole in the middle of each slice and save the cutout pieces for later. Heat up the bread and its cutout pieces on a skillet. Crack each egg into the bread holes and mix with ¼ teaspoon of salt and pepper each. Cook for 4 minutes until the bread turns golden brown. Flip the bread and egg combination and heat to achieve the desired outcome.
Serve up this dish with a side of berries and yogurt. Alternatively, almonds can be added as well. The high nutritional value of this dish makes it a suitable choice for breakfast or as an afternoon snack. Moreover, the inclusion of berries and yogurt provides the necessary diversification in each diet.
Separate the egg yolks from the egg whites. Whisk the egg yolks together with doses of salt, chives and pepper. In a different bowl, mix the egg whites until stiff peaks are clearly visible. Slowly mix both the egg whites and egg yolks together. Next, preheat and coat the skillet with butter. Transfer the mixture onto the skillet and place in oven heated to 400 degree Fahrenheit for 10 minutes.
Divide the soufflé and serve onto each plate with salad and tomatoes. Lemon can be used to enhance the taste. Although this dish is slight more complicated to prepare, it is definitely worth the effort as the combination of eggs, salad and fruits ensures that it is packed with the essential benefits.
Loaded Scrambled Eggs
Heat olive oil in a large pan. Add chopped onions, bell pepper, 1 teaspoon of salt and ½ teaspoon of pepper. Gently stir over medium fire for 12 to 14 minutes. Next, add the beaten eggs and stir constantly for about 2 minutes. Finally, add cheddar and stir for another 2 minutes.
Serving suggestion advises mixing in tomatoes and parsley. Top it off with a bread on the side. This recipe is perfect for a healthy breakfast and ensures that you start the day on the right foot.
English Muffin Egg Pizzas
Prepare hard boiled eggs and slice them into half. Toast the English muffins and place them on a cookie sheet. Top each piece with slices of tomatoes and sprinkle some mozzarella cheese on it. Lastly, place each half of the eggs on top and broil until the cheese melts.
The versatility of this dish means that it can be taken as a breakfast meal or can be easily prepared as a snack. For extra health benefits, add in light doses of olive oil.
Eggs are an essential ingredient in our diet and their benefits cannot be underestimated. With the longstanding assumption of their harmful cholesterol content conclusively dispelled, we should focus on the comprehensive range of health advantages that eggs can provide us. Through the recipes suggested above, they gives us a variety of options to choose from and incorporate eggs into our daily dietary plans.