HEALTH BENEFITS OF EGGS
Eggs are a good source of high protein and budget friendly. More than half the protein of an egg is found in the egg white along with B2. The whites are rich sources of selenium, vitamin D, B16, B12, and minerals such as zinc, Iron and copper. Egg is a powerhouse of disease-fighting nutrients like Lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.
Eggs raise HDL (The ”GOOD”) cholesterol.
HDL stands for high-density Lipoprotein. It is often known as the good cholesterol. People with higher levels of HDL usually have a lower risk of heart disease, various health problems, stroke. Eating eggs is a great way to increase HDL. In one study, 2 eggs for 6 weeks increased HDL levels by 10%
Eggs are high in cholesterol but the don’t adversely affect blood cholesterol. In fact single egg contains 212 mg which is over half of the recommended daily intake of 300 mg. It’s important to note here that cholesterol in the diet docent necessarily raise cholesterol in the blood. The liver produces large amounts of cholesterol everyday. When we eat more eggs the liver produces less cholesterol instead, so it evens it out.
Eggs contain Choline
Choline is a nutrient that most people don’t even know exists. Choline a component of Lecithin which helps break down fat in liver facilitates movement of fats into cells and synthesis of cell membranes in nervous system. Whole eggs are an excellent source of choline. A single egg contain more than 100 mg of this very important nutrient. Deficiency symptoms of choline is developmental abnormalities in babies, high blood cholesterol and fat, fatty liver,atherosclerosis, senile dementia, reduced resistance infection… Choline content of eggs makes it a brain development and a memory enhancer.
Eggs are incredibly fulfilling.
They are a high protein food… but protein is by far the most fulfilling macronutrient. Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake. In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours. In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.
The studies clearly show that eating up to 3 whole eggs per day is perfectly safe. There is no evidence that going beyond that is harmful. On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.
Boiled Egg Curry
10 hard boiled eggs
1 tea spoon of coconut oil
6-8 curry leaves (optional)
250g frozen green beans
1 white onion chopped
4 cloves of garlic
2 inch ginger
1 can of organic chopped tomatoes
3 table spoon of curry powder
2 tea spoons of hot chili powder (optional)
Salt and pepper to taste
1 cup of water
Juice of 1/2 a lemon
- Heat oil in a saucepan. Add the curry leaves followed by the chopped onions. Fry till translucent. Add ginger and garlic paste, chopped tomatoes, hot chili powder if using and curry powder. Season and cook constantly stirring till oil starts to bubble out the curry paste. It is ok to add a drop or two of water at this stage if you find the paste sticking to the pan. Add the frozen green beans and give it a good stir. Add some more water to loosen it into a gravy. Place the boiled eggs then simmer till the green beans are cooked about 10 minutes.
- Squeeze some lemon juice before serving and garnish with any herbs you have available for some extra flavor and nutritional elements.
Source : NutritionFacts, Wikepedia, The Health Science Academy, Authority Nutrition.