Cracking benefits of eggs
A cheap and easy ‘superfood’
It’s Easter, and while it’s okay to try those chocolate eggs, let’s take a moment to appreciate the nutritional value of real ones too. Cheap, quick and easy, and they go with everything. And you might be surprised to know just how good they are for you.
“As well as being rich in vitamin D, essential for normal bones and teeth and for both muscle and immune system function, they’re also a good source of DHA - one of the omega 3 fatty acids - that contributes to normal brain and eye function,” says Dr Juliet Gray, nutritionist and adviser to the British Egg Information Service (egginfo.co.uk). “They’re also rich in selenium, important for hair and nails, the immune system, and thyroid function. They contain more than 100 per cent of the RI (reference intake) for vitamin B12, needed for red blood cell function. Also vitamin A, vitamin B2, folate, biotin, pantothenic acid, iodine and phosphorus.”
PACKED FULL OF PROTEIN
Charlie Turner, co-founder of Neat Nutrition (neat-nutrition.com), says egg is great to include in your diet: "Poached eggs and avocado is one of my staples; high in protein and nutrients, quick and easy to cook, and budget-friendly too. Eggs contain all the essential amino acids your body needs when refuelling after a workout and their high protein content helps to keep you satiated all morning."
Rob Hobson, co-author of The Detox Kitchen Bible, advises to start the day with an egg. “Research has shown that people who eat eggs at breakfast eat less across the rest of the day compared to those who opt for grain-based cereals,” he explains. “Most of us don't get enough oily fish, so adding smoked salmon will boost those heart health omega 3 levels, and your
intake of vitamin D, which many of us lack.” Serve on a bed of spinach or slice of granary toast for extra vitamins and fibre.
One medium-sized egg contains about 65 calories, which makes them a fantastic choice as a healthy lowcalorie snack. Not only will an egg leave you feeling far more satisfied than say a packet of crisps or single digestive biscuit, they'll also really count in those healthy-eating efforts, thanks to their super-charged nutritional content.
WONDERFUL FOR SKIN
“Eggs contain vitamin A, which helps the process of cell development - especially the development of new skin cells. This is why vitamin A is often included in beauty products,” explains Shona Wilkinson, head nutritionist at natural health retailer NutriCentre (nutricentre.com). “They also contain the antioxidants selenium, which helps prevent free radical damage, which is part of the ageing process, and lutein and zeaxanthin, which help protect the skin against UV damage that leads to brown spots and wrinkles.”
GET CRACKING: Eggs are rich in protein
and low in calories