Why Eggs are So Good for You

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.