Eggs – poached, scrambled, omelettes, or fried (in coconut oil)?
Did you know?
- Eggs are a great source of high-quality protein (found mainly in the egg white). Protein-rich foods are high in amino acids used to make enzymes, hormones and aid the production of neurotransmitters (chemicals released by the brain cells to communicate with each other). Eating adequate protein with each meal may help to support balanced blood sugar levels, aid weight loss, increase muscle mass, lower blood pressure and optimize bone health.
- Egg whites are a great source of nutrients: selenium, vitamin D, B6, B12 and minerals iron, zinc and copper. Have you tried an egg-white omelette?
- The egg yolk actually contains over 90% of an egg’s calcium and iron.
- Cholesterol in the diet doesn’t necessarily raise cholesterol in the blood, so eating eggs (which are high in cholesterol) won’t adversely affect blood cholesterol. Why? The liver is responsible for the production and regulation of large amounts of cholesterol daily and will reduce levels where necessary. Eggs lead to elevated levels of HDL (good cholesterol). High levels of HDL are associated with lower risks of heart disease and stroke.
- The importance of choline: This nutrient is important for building cell membranes and signalling molecules in the brain. A single ‘whole’ egg contains approximately 100mg of choline.
- Egg yolks contain powerful antioxidants Lutein and Zeaxanthin, which have major benefits for counteracting degenerative processes that may impact positively on eye health.
- A great source of Omega 3 (Essential Fatty Acids) – “essential” because our body cannot make them so we must get them from our diet. They are important for helping to support optimum brain function and play an important role in how we feel – helping to create the ‘feel good factor. They also help to reduce inflammation.
How do you eat your eggs?
- Hard-boiled eggs make an excellent snack option!
- Eggs for breakfast may aid weight loss by keeping you feeling full for longer e.g. try them poached on a slice of wholemeal bread with a side of wilted spinach or scrambled with salmon and served on wholemeal toast. Alternatively, mix up a couple of eggs with chopped vegetables to make a delicious omelette.
- Pre-heat oven to 180 degrees c. Grease muffin tin or line with paper.
- Beat eggs (allow one egg per muffin mould).
- Sauté chopped peppers, onions, mushrooms, spinach before seasoning
- and rest to cool.
- Add the sauté vegetables to the egg mix and stir before pouring into the muffin moulds.
- Bake in the over for approx. 15 – 20 minutes until they are set in the middle.
- Optional: sprinkle with a little cheese.
Emma is with us on Wednesdays and Thursdays, answering your nutrition queries and offering free 20-minute initial consultations.
Book online today: https://woburn-osteopaths.cliniko.com/bookings#service, or contact us for more information (01525 290615 / [email protected])