It’s unusual for people to get excited about eggs at any time other than Easter, but it’s British Egg Week, which means the humble egg is finally being given the attention it deserves.
Why should we praise the egg so much? Well one whole egg contains high levels of antioxidants and nutrients that many people are deficient in. They are also loaded with minerals, high quality protein, good fats and lesser-known vitamins.
Eggs are filled with so much goodness that they are often referred to as ‘nature’s multivitamin’. Every egg contains a small amount of a huge variety of vitamins and minerals that are needed by the human body, including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many others.
One large egg contains:
- Vitamin B12 (Cobalamin): 9% of the RDA.
- Vitamin B2 (Riboflavin): 15% of the RDA.
- Vitamin A: 6% of the RDA.
- Vitamin B5 (Pantothenic Acid): 7% of the RDA.
- Selenium: 22% of the RDA.
Eggs also contain choline, a lesser-known vitamin that is important for healthy brain function. While the yolks are rich in two antioxidants called Lutein and Zeaxanthin, which have powerful protective functions for the eyes, reducing the risk of Cataracts and Macular Degeneration, the leading causes of blindness in the elderly.
It’s hard to believe that all of these essential nutrients are packed into just one little egg, containing around 77 calories, 6 grams of protein and 5 grams of fat, and with only trace amounts of carbohydrates. It’s crucial to know that most of the vitamins and minerals come from the yolk, as many people assume that the yolk just contains fat, whereas the white of the egg consists of pure protein.
Aren’t eggs high in cholesterol, though?
Eggs have been landed with a bad reputation because they contain cholesterol, which people believe is harmful to their bodies. While this is true to an extent – one large egg contains around 212 mg of cholesterol which is a large amount compared to other foods – however this doesn’t mean that it will create bad cholesterol in the blood.
To understand this we need to know what role cholesterol plays in the body. Our livers actually create cholesterol on a daily basis, so the less cholesterol you eat, the more your body produces itself. Studies have shown that eating eggs actually improves the levels of good cholesterol (HDL) in the blood and change the bad cholesterol (LDL) into a large subtype which isn’t associated with a risk of heart disease. In addition to this, studies have analysed the risk of eating large amounts of eggs and an increased risk of cardiovascular disease, and found no association between the two.
Healthy egg recipes to live by
Eggs aren’t just for breakfast, there are a plethora of delicious recipes that you can create any time of the day for a healthy and filling meal packed full of goodness.
Mini egg muffins
The beauty of cooking with eggs is that they are so simple to prepare, yet provide so many delicious benefits. You can get really creative and use up a mix of ingredients to make interesting flavours. Take these mini egg muffins that Hannah posted on her blog Hannah Gets Hench.
Prepare these muffins for breakfast, or make a batch and store them in the fridge for a quick snack on the go. Chop up ingredients and fry them gently. Whisk eggs and pour into baking moulds. Pop in the oven for around 10 minutes and leave to cool before serving.
Try this take on a classic burrito by switching the wrap for a healthy dose of eggs, like Elle did when she featured Kate’s recipe on her blog Keep It SimpElle.
Whisk the eggs and heat up in a large pan as you would with an omelette, swishing the mixture round the side of the pan to prevent it from becoming too thick. Once it is cooked, remove from the heat and add your filling. Kate used cauliflower rice, peppers, courgettes, ⅓ avocado and a handful of spinach, but you could also add in black beans, onions or mushrooms. Roll into a tasty burrito and enjoy your paleo, gluten-free breakfast!
This recipe is easy to make, quick to cook and contains plenty of healthy and beneficial ingredients. Packed full of colourful veggies, it is a feast for the eyes as much as it is for the stomach. Priya showcased this simple recipe on her blog DieticianUK.
- 5 eggs
- A mix of veggies (e.g. peas, diced carrot, diced onion, finely chopped green beans and cherry tomatoes)
- 2 medium sliced and diced potatoes or sweet potatoes
- Oil/Cooking spray
- Mixed herbs
- Salt and pepper
What to do:
- Drizzle about 1/2 tbsp oil/spray into a pan and saute the potatoes first.
- After 5 minutes add the rest of the veggies and saute for another 3-5 minutes. Add a splash of water if it starts to stick.
- Meanwhile beat the eggs, add the seasoning and herbs.
- Spread the veggies out in the pan and try to arrange them a little so there is an even mix of them across the pan.
- Pour the eggs into the pan and swirl it around a little so the veggies are covered.
- Cook for 5 minutes on a medium heat and then put under the grill to cook the top surface. Cook until the top is golden and firm to the touch.
If you need something to satisfy your sweet tooth then try making these three-ingredient pancakes. Instead of creating a batter with flour, Corey’s recipe (featured on her blog Learning Patience) uses two eggs, a banana and some cinnamon to create a delicious pancake batter.
Mix the ingredients up and add them to a hot pan, cook as you would a normal pancake and serve with honey and some fresh berries.
Suplied by: DW Fitness