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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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            Ella James

            Health and Fitness Writer

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            Last Updated on July 5, 2019

            5 Reasons Why You Should Always Be Yourself

            5 Reasons Why You Should Always Be Yourself

            When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

            “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

            You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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            Why should you always be yourself?

            Because you will:

            1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
            2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
            3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
            4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
            5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

            No matter what you experience in life, the only person that will always remain constant is you.

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            Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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