Eggs are one of the
most overlooked food items on the planet because they are filled with so many
beneficial nutrients that they are often called nature’s multivitamin. Not only that but they even have their own
unique antioxidants as well as nutrients that help the brain as well as the
body. And there are so many ways to cook
them there is something for all tastes!
Healthy stuff
In one single large
egg are a huge combination of high quality proteins, minerals, vitamins and even
good fats. These include:
- 6% of the RDA of vitamin A
- 9% of the RDA of vitamin B12 (Cobalamin)
- 15% of the RDA of vitamin B2 (riboflavin)
- 22% of the RDA of selenium
- Traces of calcium, iron, potassium, zinc, manganese, folate, vitamin E and many more
Each large egg
contains 77 calories as well as 6g of high quality protein, 5g of fat and small
traces of carbohydrates. Most of these
nutrients are in the yolk of the egg with only protein being found in the
white.
Cholesterol is the
main reason people are warned not to eat eggs and while 212mg of cholesterol in
a large egg sounds a lot, remember that it doesn’t mean it will raise bad blood
cholesterol levels. The liver produces
cholesterol each day but if you eat it, the liver then reduces its output accordingly. Some studies have shown eggs actually improve
cholesterol by raising the good cholesterol and changing the bad to a sub-type
that is less damaging to the heart.
Eggs also contain
something called choline, a less known nutrient often clumped in with B-complex
vitamins. It is vital for a healthy body
and is needed by the brain, as it is a component of cell membranes and also
used to create a neurotransmitter that sends signals from the brain around the
body. It is particularly important for
pregnant women to help the development of their babies.
Two antioxidants are
contained in eggs, called Lutein and Zeaxanthin, both of which help protect the
eyes and are found in the yolk. They can
reduce the risk of conditions such as cataracts and macular degeneration,
leading causes of blindness in the elderly.
Eating eggs
Kids don’t always
take to eggs but one way to convince them to try it out is the boiled egg and
soldiers. Get them their own
personalised egg cup and cut either bread fingers or toast fingers to accompany
the eggs. We cook our soft-boiled eggs
for 3 ½ minutes once the water boils but different people have different
preferences. If you want a hard-boiled
egg for a sandwich, simply cook the egg for longer.
Scrambled eggs are
another great way to get kids to eat eggs and can be done in a way that they
don’t even realise what they are eating.
Crack the eggs into a bowl and mix with a fork. Add milk to the mix and continue to
whisk. Pour the mixture into a pan with
butter in it and cook until the eggs are light and fluffy, yellow in colour,
remembering to move them around as you do.
You can serve them on toast and even add a little grated cheese on top.