Eggs – a Delicious, Nutritious Powerhouse Meal

I must say that one of my favorite foods is eggs. They are delicious, nutritious and versatile!

For many people, eggs are a favorite type of breakfast. I like my eggs scrambled, poached, fried, and boiled. Other than making some cereal or toast, eggs was one of the first foods I ever learned to cook*.

Not only are eggs delicious and easy-to-prepare, they also offer a lot of health benefits.

Eggs are packed with protein. A single large egg contains about 6 grams of protein, making it one of the most protein-dense foods available. Protein is essential for the body as it aids in muscle development, tissue repair, and overall growth. We have all heard many times how especially important it is for women over 50 to get enough protein. I think eggs are a delicious way to do that. I find that consuming a protein-rich breakfast, like eggs, helps me feel full and satisfied longer and reduces the temptation to reach for unhealthy snacks.

Eggs also contain all nine essential amino acids our bodies require, making them a complete protein. These amino acids are the building blocks of protein and play a crucial role in various bodily functions, including immune system support and hormone regulation. Because they are a complete protein, eggs an excellent choice for those looking to maintain or build muscle mass.

Eggs are not just about protein; they’re particularly high in various vitamins and minerals, including:

  • Vitamin B12: This vitamin is crucial for nerve function and the production of red blood cells.
  • Vitamin D: Essential for bone health and overall well-being, especially for individuals who may have limited sun exposure.
  • Vitamin A: Important for vision, immune function, and skin health.
  • Choline: A vital nutrient for brain health, memory, and liver function.

Eggs contain a moderate amount of healthy fats, particularly monounsaturated and polyunsaturated fats. While it’s true that eggs also contain saturated fats, recent research has shown that the type of saturated fat found in eggs is less likely to raise cholesterol levels in most people. In fact, eggs can contribute to a favorable balance of HDL (the “good” cholesterol) and LDL (the “bad” cholesterol) in the body. These healthy fats are necessary for cell structure, brain health, and hormone production.

Because they are nutritionally dense and relatively low in calories, they are an excellent choice for weight management. A single large egg contains around 50-70 calories, making it a filling and satisfying low calorie mainstay for breakfast.

Eggs are a delicious, nutritious meal - cracked in a pan

The egg white is mostly just protein with minimal fat and protein. Because egg whites have such low calories, I’ve heard of people eating them for weight loss, but the yolk has most of the nutrients and is where most of the egg’s essential fatty acids, such as omega-3 and omega-6, are found. It also contains vitamins A, D, E, and K, as well as minerals like iron and calcium.

Another reason I like them, they are easy-to-store and easy-to-cook. I will have them at other times than breakfast.

When you’re on the go, it is great to bring a couple boiled eggs with you for a quick protein snack or addition to a meal. There’s so many ways to prepare them, depending on your taste. Whether you prefer a classic scrambled egg, my favorite – the over-easy one flip eggs or an omelet loaded with vegetables like a fratata, there’s a preparation method for everyone. I like just about any kind of eggs.**

For holidays, we often serve deviled eggs. My recipe: hard boil the eggs, peel, split in half and put the yolks in a bowl. Mix cooked yoke well with mustard, pickle juice and a little bit of Greek yogurt. Place a spoonful back into the hole in the egg and sprinkle with paprika.

I particularly love an omelet with sauteed mushrooms and peppers, but my favorite way to eat them is definitely over-easy or over-light. When I was a waitress in my 20’s, I knew the difference between the two. I think over-light eggs still has a loose white part (more juicy), where over-easy is flipped once and then served. I know sunny-side-up is not flipped. Perhaps you know and can leave it in the comments.

Eggs are a delicious, nutritious meal - fried

Eggs are a nutritional powerhouse that will kickstart your day with a burst of essential nutrients, including high-quality protein, vitamins, minerals, and healthy fats. They are not only delicious but also versatile, making them an excellent choice for breakfast. So, the next time you’re planning your morning meal, consider including eggs to enjoy the many benefits they offer to your health and overall well-being.

  • I am not sure you can actually count making toast or cereal as “cooking.”

** I don’t really like egg bake type casseroles as much, probably because they often have sausage and white bread slices in them. 

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