With World Egg Day on the horizon, it’s time to reignite your love for these tiny nutritional powerhouses. We’ll be digging into our top 3 reasons to add eggs to your plate – plus we’ll be sharing a FREE recipe to get your inspiration flowing.
October 14 marks this year’s international day celebrating the nutritionally-dense superfood we know as eggs. This day falls on the second Friday of October each year, and considering that eggs have been a part of our diets since around 7500 BC, we’re thinking there’s more than a few reasons to get behind these eggs-elent health-boosters – pun intended! On top of its extensive nutritional profile, eggs are one of the more affordable grocery items available, and considering the 20-year inflation high we’ve got going on at the moment, cost efficiency is more important than ever. So, let’s get into the 3 reasons we love the humble egg.
Eggs promote optimal bone health
Eggs contain a number of bone-strengthening nutrients, including the essential vitamin K2, the key to healthy bones and teeth. Just one egg yolk packs somewhere between 65 and 190 micrograms of this vitamin – and considering we only need around 100 micrograms per day, it’s worth adding an egg to your morning toast. Here’s why – vitamin K2 is one of the key components for a range of bone, skin and brain functions, including the following:
- Promotes healthy bone metabolism
- Reduces chance of developing osteoporosis
- Contributes to healthy teeth
- Helps the body use calcium
- Reduces the risk of heart disease
- Promotes healthy brain function
- Promotes healthy skin elasticity
Eggs keep you fuller for longer
One of the best things about the humble egg, is its abilities to keep you feeling satiated between meals. For their humble size, eggs are impressively filling, and a lot of this comes down to their protein and fat content. Eggs pack in around 30% of our daily needs in just one serve, making them an ideal food to start the day. In fact, having a high-protein brekkie has been found to promote better muscle health, support weight loss and manage our satiety hormones, meaning we won’t be plagued by those near-constant cravings that come with a low-protein, sugary diet. The other key hunger-buster found in eggs comes from the fatty acids – omega 3s in particular are a great for keeping the wolf from the door, along with providing a host of gut-health benefits, with studies proving these fats reduce inflammation and reduce the risk for autoimmune conditions and metabolic syndrome. But that’s not all omega 3s are good for:
- Reduces the risk for heart disease
- Improves gut health
- Reduces the risk of inflammatory diseases
- Improves eye health
- Boosts mental clarity and health
Eggs are also rich in other healthful fatty acids, including monounsaturated fats. These fats make up 38% of the fat content of eggs, and studies have found to balance blood sugars and prevent insulin resistance. Plus, these fats are essential for absorbing other nutrients like vitamins A, D, E and K – all of which are essential for hormonal regulation and a stable appetite.
Eggs give you an energy boost
Iron is one of the energy jump-starters found plentifully in eggs, with just one egg boasting around 13% of our daily needs. This makes it a quick, easy snack to keep pushing through the day – after all, a deficiency of this nutrient can lead to fatigue, achiness, cold hands and headaches, none of which are conducive to productivity. Plus, iron also plays a role in the following functions:
- Promotes muscle repair
- Supports healthy growth
- Supports blood, lung and heart health
Vitamin B12 is another key nutrient known for warding off fatigue and keeping our vitality up to scratch. With one egg providing a quarter of our daily needs, consuming a couple of these humble powerhouses will have you well on your way to reaching your B12 quota. Plus, this vitamin also provides a few other benefits worth reaping:
- Helps form red blood cells
- Promotes brain and nerve cell health and development
- Prevents anaemia – this one of the major causes for fatigue and tiredness!
- Reduces risk of heart disease and stroke
Grounding Turmeric Omelette
Looking for a little cooking inspiration to make the most of those eggs in your fridge? This aromatic, flavoursome recipe will have you reaching for the carton on the regular – it’s one of our favourite warming meals from the 5-Day Detox eBook. Check out the full recipe HERE.
- 2 eggs
- 1 tablespoon coconut milk
- Sea salt, to season
- Freshly cracked black pepper, to season
- 1 teaspoon butter
- 1⁄4 medium (37g) red onion, finely sliced
- 2 tablespoons coriander stems, finely chopped
- 1 large kale leaf, finely shredded with a knife
- 1⁄2 teaspoon turmeric, ground
- 1 tablespoon coriander leaves, to serve
- Add eggs, milk and a seasoning of salt and pepper into a small bowl and whisk together until combined. Set aside.
- Melt butter in a small frying pan on low-medium heat. Add in the red onion and sauté until softened, about 5 minutes. In the last minute, add in coriander stems, kale and turmeric and sauté until fragrant and kale has softened.
- Pour egg mixture into pan, on top of onion and kale. Allow egg to cook for 2 minutes, until set. Fold over half the omelette and continue cooking for another minute. Transfer to a plate, and serve with a sprinkle of coriander leaves.
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