Eggscellent: 10 Health Benefits of Eating Eggs & 10 Best Recipes to Try
Eggsactly What Your Body Needs
There's a reason why eggs show up in almost every breakfast and brunch dish, and it's not just because they're delicious. In fact, eggs are among the most nutritious foods on the planet, so if you're not yet eating enough of them, you should be. Curious about what eggsactly makes them so healthy? Here are 10 health benefits that eggs offer, along with 10 tasty recipes to try.
1. Complete Source of Protein
Eggs are a complete source of protein, meaning they contain all nine essential amino acids that our bodies need to build, repair, and maintain proper function. Foods that are complete proteins should be regularly incorporated into your diet, as they contain amino acids that our bodies can't produce on their own.
2. Highly Nutritious
Eggs are among the most nutritious foods on Earth. They're packed with many essential vitamins and minerals, including vitamins A, B2 (riboflavin), B5 (pantothenic acid), and B12, as well as minerals such as folate, selenium, phosphorus, calcium, zinc, iron, and others. In fact, they contain almost every nutrient your body requires to function.
3. Excellent Source of Choline
Eggs are an excellent source of choline, an essential nutrient for brain health that many people lack in their diet. In particular, choline helps build cell membranes and produce important neurotransmitters, such as acetylcholine, which is necessary for regulating memory, mood, and other cognitive functions. It's especially crucial for those who are pregnant—who are often more likely to have a choline deficiency—to get enough choline in their diets for normal brain development.
4. May Boost Heart Health
Not only do eggs contain nutrients that may support heart health, such as betaine and choline, but they may help balance out your cholesterol as well. However, research on this continues to be mixed, and it's important to consume eggs as part of a healthy lifestyle to reap their full benefits.
5. May Support Eye Health
Eggs contain two key antioxidants that can support eye health: lutein and zeaxanthin. Both are found in the yolk, and they're especially important for preventing macular degeneration and cataracts, two common disorders that are among the leading causes of vision impairment and blindness in the elderly.
6. May Help with Weight Loss
Eggs may help with weight management as they're a great source of protein. This means they're likely to keep you satiated for longer, so if you have them for breakfast, you're less likely to reach for snacks before lunch. This may help you consume fewer calories throughout the day.
7. May Raise HDL (Good) Cholesterol
As previously mentioned, eggs may be beneficial for heart health. While research is mixed, some studies have shown that eggs may raise HDL (good) cholesterol and lower LDL (bad) levels. But everyone's body is different, so it's important to chat with your doctor if you have high cholesterol before adding more eggs to your diet.
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8. May Lower Triglycerides
What's more, eggs that are enriched with omega-3 fatty acids may help in lowering your triglyceride levels. Your triglycerides are typically tested along with your cholesterol levels for doctors to get a full overview of your lipid profile, and higher triglyceride levels are associated with an increased risk of heart disease.
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9. May Boost Immune System
Being so highly nutritious, eggs may even help boost your immunity. Vitamin D, selenium, zinc, and many others are needed by your body not only for growth and development, but also for proper immune functioning and repair. Eggs enriched with omega-3s may be even more beneficial.
10. May Prevent Muscle Loss
Eggs are high in protein, and because of this, they're not only important for enhancing muscle growth but also for preventing muscle loss. Plus, they contain all nine essential amino acids, so eating them before or after exercise can help your body better repair and recover.
Now that you know how great eggs are, are you ready to make your meals more eggscellent? Here are 10 delicious recipes to try:
1. Egg & Avocado Toast
A popular breakfast to make, eggs and avocado toast is a great way to start your day. You can choose to pan-fry your eggs or boil them before mashing them and mixing with mayo or Greek yogurt. Then top over sliced avocado on whole-grain toast.
2. Omelette
If omelettes are more your style, this is another delicious way to incorporate more eggs into your diet. You can choose from ham, cheese, salmon, and other fillings to stuff your omelette, and if you're looking for something more filling, pair it with rice or quinoa.
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3. Tomato & Eggs
You might turn your nose up at this if you've never heard or tried this dish before, but tomato and eggs is a highly beloved Chinese dish. Don't be alarmed—when the tomatoes cook down, they're sweet, not sour and acidic. It's best served with steamed rice.
4. Tamagoyaki
Have you tried this Japanese favorite before? Tamagoyaki is a type of omelette that's made by rolling thin layers of egg together to create its distinct rectangular shape. It can be eaten savory or sweet, warm or cold, and is perfect as a side dish in lunch boxes.
5. Shrimp & Eggs
Another popular Chinese dish is shrimp and eggs, made with peeled, seasoned shrimp that are then tossed together with beaten eggs. The end result is fluffy scrambled eggs with juicy pieces of shrimp and scallions—a.k.a. the perfect comfort food.
6. Eggs Benedict
Everything about this classic favorite sounds like a dream: a poached egg drenched in Hollandaise sauce on top of juicy, lean bacon and an English muffin. You can never go wrong with eggs Benedict, so why not make this your go-to breakfast dish?
7. Egg McMuffin
Instead of going out to buy an Egg McMuffin, just make your own! To get that perfect, rounded, signature egg, the trick is to use the lid of a Mason jar. Then sandwich together Canadian bacon and a slice of American cheese, and voilà—you've got your homemade Egg McMuffin.
8. Frittata
A tasty Italian dish, frittatas are similar to omelettes, but jam-packed with more ingredients than you're probably used to, like vegetables, meats, and cheeses. Milk or heavy cream is a must in this recipe, so make sure not to skimp on it as you whip this up.
9. Scrambled Eggs
Looking for something simple and easy to make? You can never go wrong with scrambled eggs, so beat up your yolks, sprinkle some salt and pepper, and toss them up in the pan. To level it up, you can also add in chopped ham, herbs, or other ingredients.
10. Hard Boiled or Soft Boiled
Another incredibly simple egg dish to make is tossing them whole into a boiling pot of water. If you want the yolk to be completely cooked through, keep them in there for at least 8-10 minutes. For soft-boiled eggs, cook for about 6 minutes.
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