5 Reasons To Eat Egg For Breakfast
Breakfast is almost synonymous with eggs globally, in fact many can never imagine a breakfast without eggs, unless you are a vegan or allergic to them. However, if you have ever been flattered by the cholesterol content of these proteinous foods and scouted for reasons to eat an egg for breakfast, then read on. Here is a list of health benefits that breakfast eggs have to offer and tips on the best ways to prepare them….
1. A complete food
Eggs are known as the “complete food” among the nutrition circuits. They are packed with over 14 essential nutrients and rich in proteins. Apart from the fat and proteins, eggs provide folic acid, iron, phytonutrients, several B vitamins, Vitamin D, Vitamin E, and Zinc. Having eggs in the morning provides you with the complete nutrition required to get you started for the day.
2. Promotes Brain development and improves concentration
Eggs are a rich source of high biological value proteins and all essential amino acids. It is easy to absorb and regular consumption is known to promote better brain growth and developments. Moreover, eggs provide choline – an important amino acid involved in brain function. A hearty dose of choline along with other essential amino acids helps stimulate brain function and improve concentration.
3. Helps lose weight
One large egg provides 70 to 90 Kcals but is rich in proteins and contains just around 5 gms of fats. Since, both proteins and fats are known to stay in the stomach for a longer time, eggs provide a high satiety value, i.e., you will feel less hungry after eating a breakfast egg. This was proven in a study, in which the doctors observed the lunch habits of 2 groups. One group was provided with an egg based breakfast while other was given a bagel based one. Both the breakfasts contained 163 calories. It was observed that the group which had been given egg for breakfast stayed full for a longer time and consumed fewer calories for lunch.
4. Protects eyesight
Egg yolks are a rich source of lutein and zeaxanthine. Both these phytonutrients are known for their anti-oxidant properties and known to protect the retina from aging and free radical damage. A recent study by Moeller et al has shown that regular consumption of whole eggs protects a person from developing cataracts and age related macular degeneration.
5. Eggs do not cause heart disease in healthy people
Research has proved that the cholesterol found in egg yolk is not directly related to heart disease in healthy individuals with or without known genetic risk for the disease. It is the trans-fats and free radicals in the diet that cause the degeneration of cells. Hence, breakfast eggs combined with a healthy lifestyle will in no ways cause heart disease. In fact, the anti-oxidants, and other nutrients in the food will protect one from several degenerative diseases including cardiovascular degeneration.
Best ways of eating eggs for breakfast
- Boiled eggs: Be it soft-boiled egg or hard-boiled, it is the healthiest way to consume the proteinous foods. Just top it with some salt and pepper and you are ready to go.
- Coddled eggs: Though, not very popular in the US, coddled eggs are a regular in the UK. They provide the same health benefits as boiled eggs.
- Poached eggs: It is both easy to prepare and equally scrumptious. It contains almost no fat and entraps all the goodness of eggs.
- Omelets: The 2nd most popular form of breakfast eggs, the health quotient of omelets will depend largely in the way it is made. Use a non-stick pan or a microwave to prepare the eggs, add very little or no fat, and add plenty of vegetables to add fiber to your breakfast.
- Egg Scramble: Like omelets, the nutritive value of the dish will depend upon the way it is prepared. Excessive use of fats and salt will only quash the benefits provided by the eggs. Try using cooking spray and add veggies to enhance the nutritive value of the dish and your breakfast.
There are several more ways of starting your day with eggs, however what have been listed here are by far the healthiest and easiest to prepare. If you have any better ideas, do share it with me.
However, one must keep in mind that all foods are good only if consumed in the right amounts. See to it that your breakfast does not exceed 250 Kcals and include eggs accordingly.
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