Eggs can be found in almost every dish, so calling them “superfoods” might make them justice. They have lots of nutrients, such a rare characteristic in the modern diet.
Here are the top health benefits confirmed by human studies.
Did you know that a whole egg contains all the nutrients required to turn a single cell into a baby chicken?
A single large boiled egg contains :
- Vitamin A: 6% of the RDA
- Folate: 5% of the RDA
- Vitamin B5: 7% of the RDA
- Vitamin B12: 9% of the RDA
- Vitamin B2: 15% of the RDA
- Phosphorus: 9% of the RDA
- Selenium: 22% of the RDA
- Eggs also contain big amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc
Although they are high in cholesterol, doesn’t necessarily raise cholesterol in the blood. This is the case for 70% of the people.
Eating eggs consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a lower risk of many diseases.
Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.
Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.
Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.
Now that you know how healthy eggs are for your health, try out this Egg Curry recipe.
Egg Curry Recipe
- 3 eggs
- 1 onion, finely sliced
- 1 tbsp vegetable oil
- 2 tbsp korma paste
- 175g green bean, trimmed and halved
- 175g young leaf spinach
- 175g cherry tomato
- 100ml reduced-fat coconut milk
- Boil the eggs for 8 mins, then cool under cold running water before peeling off the shells.
- Fry the onion in the oil for about 5 mins, until softened and lightly colored, then stir in the curry paste and beans.
- Add 200ml water, then cover and cook for 5 mins.
- Add the spinach, tomatoes and coconut milk, then bring to a simmer, stirring until the spinach is just wilted.
- Spoon onto two plates, then halve the eggs and sit them on top.
- Serve with toasted naan or pittas.