How do you like your eggs in the morning?
Personally, I prefer mine in the afternoon, hard boiled and served with a fresh green garden salad and juicy tomatoes. However you like your eggs, there’s one thing you’ll be pleased to know you, eggs are highly nutritious, packed full of nutrients and vitamins to keep our bodies healthy no matter when or how you eat them (possibly not so much when served in a cake!)
Both the white and yolk of the egg are equally as important as one another. While the egg white contains the majority of the protein and virtually fat-free, the yolk contains many of the essential nutrients and fatty acids our body needs. Most people tried to avoid the yolk when dieting, yet you really should be consuming the entire egg to maximise the nutrition.
There has been much speculation on the yolk raising our cholesterol levels; however the effect is minimal when compared to the effect of saturated fats. Therefore, a fried egg would be bad for our cholesterol levels, but this is purely due to the oil used to fry it, whereas a boiled egg or poached would be very good.
The Nutrition from Eggs
- We all know that eggs are a good source of calcium, yet did you know this comes primarily from the yolk? One egg yolk contains 21.9mg of calcium, whereas the white only contains 2.3mg. Therefore we need to cook with the yolk to keep our bones strong and healthy.
- The whites are good sources of magnesium, which our bodies need to regulate muscle and nerve function. It’s also important in keeping bones healthy and helps with the production of protein and DNA. One egg white contains 3.6mg of magnesium.
- Both the egg whites and yolks are high in selenium. One egg contains around 15mg which is 21% of our daily recommended value (6mg from the whites and 9mg from the yolk). Selenium is important to keep the immune system healthy and fertility in both men and women.
- One is egg is full of vitamins! It has 15% of our recommended daily value of Vitamin B2, 9% of vitamin B12, and 6% of Vitamin A.
With so many different ways to cook eggs, you can be sure to never get bored with the flavour. Rather boiled and soldiers or fried on toast, why not try something a little different with your eggs?
For a main meal why not create a sweet potato and red pepper Spanish omelette? Or add some smoked salmon, spinach, or onion to liven up your scrambled eggs? Our nutritional cookery class guides you through a delicious poached egg on a fondue of tomato, a perfect way to start the day or for a brunch idea!
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Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.