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Amazing Benefits Of Eggs (+5 Refreshing Recipes!)

Amazing Benefits Of Eggs (+5 Refreshing Recipes!)

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.

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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.

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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

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

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    eggs-in-hole

      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.

      Skillet Soufflé

      Skillet Soufflé

        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.

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        Loaded Scrambled Eggs

        scramble-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

          english-muffin-egg-pizza

            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.

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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