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by inKin
28 Nov

The Best Superfoods A-Z: E Is For Eggs

An oldie but goodie, the humble egg is the ultimate convenience food and has impressive health credentials.

 

Eggs are one of the old guards of the superfood world. Packed with vitamins, minerals, and proteins, this everyday ingredient is a health powerhouse. Both the white and yolk are full of nutrients, plus, eggs are versatile (think breakfast, snack or dinner) and super easy to make. I mean, who can’t boil an egg? All we’re saying is you don’t have to be Gordon Ramsey to enjoy this healthy little treat.

 

Benefits

1. Protein packed

One little egg packs a powerful protein-filled punch with an average of 6.5 grams of high-quality protein! That means three eggs deliver about 19.5 grams of protein! The average woman needs about 50 grams per day, so three eggs are half of your daily intake. Pretty good right? Try a three-egg Spanish omelet or three poached eggs on toast, and it will keep you full for hours.

Besides, eggs are a 'complete' source of protein, one egg contains all eight essential amino acids, which we cannot produce and must obtain from our diet.

 

2. Easy On The Wallet And Waist

Eggs are super inexpensive both in terms of dollar and calories, with an egg being about 70 calories. Sounds like win-win to us! Plus, eating eggs regularly can assist with weight loss as consuming eggs for breakfast is believed to limit calorie intake for the rest of the day! This is probably because eggs keep you full for extended periods of time, so you’re less likely to succumb to a mid-morning snack of donuts in the meeting room.

 

3. Eye Envy

Eggs good for your peepers, thanks to the lutein and zeaxanthin found in the yolks, which help protect eyes from light and free radicals. Some experts say that eggs may even help prevent the natural eye degeneration that comes with age.

 

4. No Brain Drain

For decades there’s been a debate about the health of the yolks since some say their cholesterol content is too high, but the lil’ yellow centers are full of choline, a B vitamin essential for proper brain function and aids the nervous system, memory and the metabolism.

 

5. Heart Health

Eggs are rich in betaine, an amino acid which fights heart disease and improves body composition. It also promotes muscle gain and fat loss because of its abilities to promote protein synthesis in the body.

 

6. Pregnancy Pal

Eggs are important during pregnancy and breastfeeding as they contain choline, which is essential for healthy brain development.

Top Tip: If you are eating eggs during pregnancy, however, ensure you cook until the whites and yolks are solid.

 

7. Strong Bones

Eggs contain high levels of Vitamin D, which helps to protect bones and aid in the prevention of osteoporosis and rickets.

 

Recipe: Lentil Salad With Egg

Ingredients

  • 2 eggs
  • 400g can green lentils, rinsed and drained
  • 1 red pepper, chopped
  • 1 red onion, thinly sliced
  • 1 handful rocket leaves
  • 1 handful spinach leaves
  • 1 tbsp balsamic vinegar
  • 1 tbsp olive oil   
Instructions:
  1. Boil the eggs for 6 minutes, then quickly cool under cold running water and peel off the shells.
  2. Pour cooked lentils, onion and red pepper into a bowl, mix well.
  3. Add rocket and spinach leaves on top.
  4. Drizzle with the oil and balsamic vinegar.
  5. Finish by cutting the eggs in half and placing on top.

 

Photo Credit: Depositphotos

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