ABC Nutrition On The Perfect Egg

Let’s Crack Open why Eggs are Perfect

I’m sure this is not the first time you have heard an egg is the perfect food. I admit “perfect” is a strong word, but the proof is in the pan. The health benefits of eggs does not stop at protein - there are B vitamins, omega-3 fatty acids, antioxidants, vitamin D, iron, and even more! By the way, most of the good stuff is packed in the egg yolk - so stop throwing that yellow gold away for an egg white omelet. All women can benefit highly from having an omelette or a couple sunny side up eggs everyday. Let’s talk about the ABC’s of eggs and why they are so egg-cellent [sorry, I had to.]

A. Protein - One egg has only 75 calories and 7 grams of high quality protein. Protein, as we know, is so important for a healthy body weight. Protein builds muscle and helps keep you full for longer than processed carbs and sugary treats. Eggs first thing in the morning is the best way to start your day. Scramble up two whole eggs with tomatoes, onions, and kale for a nutrient powerhouse breakfast. Boil two or three eggs to bring with me to work or school. Boiling eggs is super easy, fast and good for on-the-go snacks. Just be sure to pack them in your lunch box with a cold pack so they do not go bad.

B. Antioxidants - Scientists are doing more research on eggs and their antioxidant properties. One study showed a cooked egg has similar antioxidant properties as an apple. In addition, there are nutrients called zeaxanthin and lutein which are important for eye health and may slow age related macular degeneration. “Egg in the basket” is a fun and simple meal. Take one slice of gluten Ezekiel bread, cut a hole out of it, place in a pan and crack an egg open into the hole - the egg will cook inside the bread.

C. Vitamins and Minerals - Eggs contain almost every vitamin and mineral required by the human body in some amount. Notably B vitamins and choline which are essential for providing energy and brain function. Eggs also contain 22% of the recommended dietary allowance of selenium - a trace mineral that prevents cell damage and may be related to hormone balance and depression. Making a green, leafy salad and want to up the vitamins and minerals? Hard boil an egg, let it cool, then dice up and add over the greens. Huevos rancheros is another popular egg dish including salsa, eggs, beans, and a tortilla wrap.

All eggs do contain the same good stuff mentioned above, but spending a little extra money on some brands are worth it. Whenever possible, opt for organic and/or pasture raised eggs. This means the chickens were free to roam on grasslands and consume their natural diet. Also look for omega-3 rich eggs. These chickens were fed a diet higher in omega-3’s which transfers to their eggs making them more nutritious for us! One last tip, the color of the eggs do not matter and are based off the genetics of the chicken - brown and white eggs are the most common.