Benefits of Eating Eggs Regularly and How to Cook Them

· June 9, 2015
Despite their bad reputation, eggs are a very nutritious food that help strengthen our bones and improve our memory. So, we should without doubt include them in our diet. There are numerous health benefits of eating eggs. Read on to find out how and why to include eggs into your diet.

Eggs have a high nutritional value. They’re rich in proteins, Omega 3, vitamins and minerals, which are essential for our diet. There are a lot of myths surrounding egg consumption, which have led many people to cut them out of their diet entirely. However, over the years, many different studies have demystified these myths and determined that there are many health benefits of eating eggs. Eggs can be included in our diet in a variety of ways.


Why are eggs good for your health?

Eggs contain several natural health benefits. Eating eggs regularly provides very valuable nutrients. Take a look at some of their benefits here and you will understand why you should include them in your diet. Among their numerous health advantages, eggs are:

Rich in protein, providing all the essential amino acids that our bodies need.
Helpful in preventing ocular problems due to their lutein and canthaxanthin ingredients.
Rich in vitamin B (B1, B3, B12, folic acid, and biotin), and also in vitamin A, E and D.
source of choline, an essential micronutrient for our nervous system.
Full of minerals like selenium, zinc, phosphorus, and iron.

Health benefits of eating eggs regularly

Because of their natural properties, eating eggs on a regular basis can improve your health in several ways. Eggs are especially recommended for athletes, pregnant women, and the elderly.

Eggs increase your energy

Due to their healthy fats and proteins, eggs help you maintain your body’s energy levels throughout your everyday activities.

Eggs help to reduce your weight

Lose weight

Eggs help you feel full for a longer period of time and reduce the anxiety overeating. This is why they are so often recommended at breakfast. It is also important to mention that this only works when you follow a healthy diet and regular exercise routine.

The Cholesterol Myth

Eggs have been accused of increasing bad cholesterol for many years. Fortunately, recent studies have demonstrated that eggs do not affect your body directly. It has also been proven that some people’s cholesterol levels do not increase even if they eat two eggs a day.

Find out more about cholesterol: Everything You Should Know About Cholesterol

Eggs protect your heart

Heart

Eggs contain choline, which helps reduce homocysteine levels in your blood, a toxic amino acid that damages your blood vessels. In addition, the vitamins, minerals and omega 3 found in eggs help protect your heart, reducing the risk of suffering heart attacks and strokes.

Eggs strengthen your bones

The vitamin D and calcium found in eggs help strengthen our bones and in turn, prevent health problems like osteoporosis.

Eggs improve your memory

Memoria

The choline found in an egg is an essential nutrient that stimulates brain function and development. It is associated with memory improvement and helps us stay alert.

Eggs protect your sight

Eggs contain two antioxidants called leutin and zeaxanthin that are associated with your sight and protect against damage from UV rays.

How to prepare your eggs?

Health benefits of eating eggs

Eggs are a very versatile food that we can prepare in many ways. The most common are:

  • Hard boiled. Place the eggs in water on low heat until it boils. Once the water boils, wait a couple of minutes before removing the eggs. Remove their shell and eat.
  • Fried. Fry them in a saucepan, preferably with olive oil and a bit of salt.
  • Scrambled. Put the eggs in a pan on the hob, mix them with a spoon and if you wish, you can add onion, tomato, garlic, sausage, meat or whatever you want.
  • Omelette. Beat the eggs well before pouring them onto the pan. Then, fry with a bit of olive oil – easy.

Other ways of consuming eggs…

There are many ways of preparing eggs to profit from the health benefits of eating eggs. Egg yolk is more nutritious if eaten raw. Obviously, no one likes the idea of eating raw egg yolk, so here are a few recipes that make eating raw eggs more palatable.

Fruit Smoothie

Ingredients:

  • 1 egg
  • 100ml of coconut milk
  • 1 spoonful of honey
  • 1 banana
  • 6 strawberries

Preparation: 

Mix all the ingredients in a blender and drink fresh.

Find more delicious smoothie recipes: 5 Green Smoothies You Need Now

Chocolate Egg Shake

If you want a delicious protein shake, try consuming eggs with this recipe.

Ingredients

  • 1 spoonful of chocolate essence
  • 1/3 cup water
  • 1 egg, beaten

Preparation:

Mix all the ingredients very well in a blender and drink.

Finally, we hope you’ve enjoyed this article on the many natural health benefits of eating eggs regularly! 

Ruxton, C. H. S., Derbyshire, E., & Gibson, S. (2010). The nutritional properties and health benefits of eggs. Nutrition and Food Science. https://doi.org/10.1108/00346651011043961

Gray, J., & Griffin, B. A. (2013). Eggs: Establishing the nutritional benefits. Nutrition Bulletin. https://doi.org/10.1111/nbu.12066

Fernandez, M. L. (2011). Eggs and health benefits. Canadian Journal of Cardiology. https://doi.org/10.1016/j.cjca.2010.12.014