Eggs: A Nutritious and Versatile Food

Eggs are one of the most versatile and nutrient-dense foods available, providing a range of important vitamins and minerals. In this article, we’ll explore the many benefits of eggs, their nutritional value, and offer some healthy recipes to try.

Benefits of Eggs

Eggs are an excellent source of protein, containing all nine essential amino acids. They are also a good source of healthy fats, vitamins, and minerals, including vitamin D, vitamin B12, and selenium.

Eggs have been shown to have a number of health benefits, including:

Promoting heart health: Research has shown that moderate egg consumption may help lower the risk of heart disease by improving cholesterol levels.

Supporting eye health: Eggs are rich in lutein and zeaxanthin, two antioxidants that are important for eye health and may help reduce the risk of age-related macular degeneration.

Supporting brain health: Choline, an essential nutrient found in eggs, is important for brain health and development, as well as liver function.

Nutritional Value of Eggs

One large egg (50g) contains the following nutrients:

Calories: 78
Protein: 6.3g
Fat: 5.3g
Saturated Fat: 1.6g
Monounsaturated Fat: 2.0g
Polyunsaturated Fat: 0.7g
Cholesterol: 186mg
Carbohydrates: 0.6g
Sugars: 0.6g
Sodium: 62mg
Vitamin A: 6% of the Daily Value (DV)
Vitamin D: 10% of the DV
Vitamin B12: 15% of the DV
Folate: 6% of the DV
Selenium: 22% of the DV
Eggs are also a good source of other important nutrients, such as vitamin E, vitamin K, vitamin B6, calcium, and zinc.

Here are three healthy egg recipes to try:

Scrambled Eggs with Spinach and Tomatoes
Ingredients:

2 large eggs
1 cup fresh spinach leaves
½ cup cherry tomatoes, halved
1 tablespoon olive oil
Salt and pepper, to taste
Instructions:

In a bowl, whisk the eggs with a pinch of salt and pepper.

Heat the olive oil in a skillet over medium heat.

Add the spinach and cherry tomatoes and cook for 2-3 minutes, until the spinach is wilted and the tomatoes are slightly softened.

Pour the eggs into the skillet and cook, stirring occasionally, until the eggs are scrambled and fully cooked.

Serve hot.

Avocado and Egg Toast

Ingredients:

1 slice of whole grain bread
1 small avocado, mashed
1 large egg
Salt and pepper, to taste
Instructions:

Toast the bread.

Spread the mashed avocado on top of the toast.

Heat a small skillet over medium heat.

Crack the egg into the skillet and cook until the whites are set but the yolk is still runny.

Place the cooked egg on top of the avocado toast.

Season with salt and pepper to taste.

Serve immediately.

Greek Yogurt and Egg Salad

Ingredients:

4 large eggs
1 cup plain Greek yogurt
2 tablespoons Dijon mustard
2 tablespoons chopped fresh dill
1 tablespoon chopped fresh parsley