The Amazing Benefits of Eggs especially around Easter

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Eggs have been a part of our diet forever however in the last 20 years received a bad wrap from the medical profession suggesting that they were detrimental to heart health because they contain cholesterol. Today the Egg’s reputation is revived as being a new whole superfood; high in protein and omega-3 fatty acids, loaded with vitamins and full of antioxidants.

Just one boiled egg contains:

  • 40% of your daily vitamin D requirements

  • 25% of your daily folate requirements

  • 12% of your daily riboflavin (Vitamin B2) requirements

  • 20% of your daily selenium requirements

  • Eggs also contain vitamins A, E, B5, B12, as well as iron, iodine and phosphorus.

  • 6.3 grams of high quality protein; the building block of every cell in our body

  • All nine essential amino acids; unheard of in most other protein foods

  • 11 essential Vitamins and many minerals

For years eggs were considered a risk to heart health because they contain cholesterol but they actually increase your levels of high-density lipoprotein (HDL), or “good” cholesterol which helps to reduce the risk of heart disease. It is important to eat organic eggs from free-range chickens which are fed healthfully and lay eggs with high levels of lecithin and omega-3 polyunsaturated fatty acids.

I find that eating an egg satiates me for a long time and that balancing my glycogen level staves off hunger and helps with weight management.

Eggs contain Vitamin D necessary for immune function, Choline and omegas, essential for normal cell functioning and brain health. They contain Vitamin A, lutein and zeaxanthin, all of which reduce the risk of cataracts and macular degeneration.

Lastly, eggs make a deliciously affordable breakfast, lunch, dinner or snack and can be prepared in thousands of ways.

My favourite family meal is Fritatta.

Sauté onion, peppers, mushrooms and any other chopped vegetable in the fridge. Place in a baking dish. Whisk 3 eggs per person with sour cream and pour over the vegetable melange. Bake at 350 for 20 minutes until the eggs have set, remove from the oven and sprinkle with grated cheeses. Return to the oven for 5 minutes until the cheeses melt. Serve with fresh green salad and crusty bread.

Boiling the perfect, easy to peel egg.

Place eggs in cold water on the stove. Add salt and vinegar and bring to the boil. Boil for 1-10 minutes depending on how you like your yolk.

1 minute is soft and very runny

3 minutes is gooey medium boiled

5 minutes is medium boiled

7 minutes is creamy hard boiled u

10 minutes is firm and hard boiled.

Personally I prefer around 4 minutes.

Remove from the boiling water and place in a bowl of cold water for 10 minutes. Roll each egg on a hard surface under your hand until the shell cracks and peel, salt and eat.

Marjolein Brugman written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."

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