The Nutritional Benefits of and Delicious Ways to Eat Eggs
Today is (would you believe it?) WORLD EGG DAY – that’s right, it’s a real thing! Just ask the International Egg Commission – also a real thing!
Eggs are (quite famously) one of my very favourite foods (I go on about this here) and I like to make sure I always have a dozen of them in the house each week so I can have them whenever I like. They also get me a bit nostalgic for when my Mum used to boil me an egg and chop it up with some butter in a mug that I would eat with a teaspoon and feel so special because it was all mine! (I guess that’s what happens when you grow up with a little sister!)
I love eggs, not only because they are delicious and budget-friendly, but because they are an incredibly nutritious food that is easy to prepare and incorporate into your diet. And let’s be honest, who doesn’t like splooshing a runny yolk as soon as the plate is set in front of you?!
- Eggs are rich in protein, which makes them a good energy source, as well as necessary for the growth of new tissues, the production of hormones, enzymes and immune cells.
- One 60g egg contains 5g of fat, most of which is monounsaturated fat, required by your brain and nervous system, but that doesn’t mean that your body doesn’t have use for the other fats contained in egg. Your body does require some saturated fat every day, so don’t be scared of it! Saturated fat is required for the production of hormones and energy and signalling at a cellular level. Fats also help your body absorb fat soluble vitamins, another set of nutrients that eggs are a good source of! Eggs also contain omega-3 fats which reduce inflammation, protect you from cardiovascular disease and help the function of your brain.
- Eggs do contain cholesterol, which your body requires for cell membrane structure and hormone production. It has also been shown that dietary cholesterol intake has little effect on the levels of cholesterol in your body, and high cholesterol should be addressed through other dietary management (feel free to ask me how!)
- Fat soluble vitamins such as vitamin A and D are found in eggs. Vitamin A is found in the rods of the eyes, so have a protective effect against cataracts and tunnel vision, while having a healing and protective effect to the body’s tissues. Vitamin D functions as a hormone and protects the body from several cancers, such as colon and breast cancers, autoimmune conditions and osteoporosis due to it’s relationship with calcium. Many Australian’s are currently vitamin D deficient, so the consumption of eggs can certainly contribute to a repletion of this very important nutrient.
- Eggs also contain calcium, magnesium and iron, minerals that function in bone structure, muscle contraction and relaxation, immune function, energy production, hormone production and transport of oxygen to tissues. These minerals are another set of common deficiencies contributing to ill health that egg conumption can help with.
Eggs are so incredibly versatile to incorporate in your diet to get these nutritious benefits too!
Try them poached, fried, scramble, coddled, boiled, slow cooked or baked, or maybe you’d prefer an omelette, quiche, frittata, pie or even make your own mayonnaise.
I love making a thin omelette and slicing it into rice paper rolls or fried rice, making a huge salad sandwich or a salad and shelling a boiled egg with a dollop of fresh mayonnaise. Poached eggs go great with raw dukkah, avocado and extra virgin olive oil, or garlic fried mushrooms, while scrambled eggs and omelettes get fancy when you spike the mix with wholegrain mustard, spring onions, rosemary, oregano, chives, parsley, basil or coriander.
So, in the spirit of World Egg Day, cook yourself a yummy egg dish and your body will be egg-static! Geddit?! (At least give me props for only putting in one pun – haha!)
Are you an egg fan?
How do you like to eat your eggs? I always like to get some inspiration, so please, let me know!