The humble egg is a real gem of the nutritional world.
Rich in nutrients including proteins, vitamins, minerals and essential fatty acids, their versatility is seriously varied and they cost pennies to cook up.
In celebration of National Eggs Benedict Day, we’re throwing a little love out to eggs, thanks to their nutritional goodness and ability to make even the most humdrum meal that bit more awesome.
The Anatomy Of The Egg
More than half the protein of an egg is found in the egg white, along with vitamin B2, rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat, though they’re a great source of fat soluble vitamins A, D, E and K and lecithin (they key to the perfect hollandaise).
Eggs are regarded a ‘complete’ source of protein as they contain all nine essential amino acids; the ones we can’t synthesise in our bodies naturally, and so obtain from what we eat.
The average egg contains… 76 calories | 7.5g protein | 5.1g fat | 1.4g saturated fat
Eggs For Health
Eggs are rich in several nutrients that promote heart health such as Betaine and Choline. Great for pre-natal and ante-natal women who need a good supply of brain-developing choline, plus those suffering from brittle bone diseases thanks to a great source of Vitamin D.
Eggs raise the HDL (High Density Lipoprotein), AKA the “good” cholesterol in our bodies. Those who have higher levels of HDL usually have a lower risk of heart disease and stroke.
The antioxidants Lutein and Zeaxanthin found in eggs are important for eye health and can help prevent macular degeneration and cataracts.
Packed with protein, eggs can help with can help with weight loss, increasing muscle mass, lowering blood pressure and optimising bone health.
The main safety concern surrounding eggs used to be salmonella food poisoning, but the Food Standards Agency (FSA) have recently changed their guidelines on eating runny eggs. They now say that infants, children, pregnant women and elderly people can safely eat raw or lightly cooked eggs that are produced under the British Lion Code of Practice. (Visit the FSA website for more information.)
How Do You Like ‘Em?
We took to Twitter to ask our fans how they whip up their eggs…
- 42% Scrambled
- 18% Poached
- 17% Boiled
- 14% Fried
- 7% Omelette
- 2% Egg white only omelette