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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 November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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