Eggs are a fantastic source of affordable protein and are rich in vitamins and minerals, often described as a “nutritional powerhouse”.
- Riboflavin (vitamin B2) is particularly important in enabling the body to break down food into energy. 2 large eggs contain 42% of your recommended daily requirement.
- Vitamin B12 is vital for producing red blood cells thus enabling the blood to carry oxygen. Eggs are one of the best sources of vitamin B12. Vegetarians are often deficient in this vitamin as it is most commonly found in meat.
- Omega-3 – some eggs contain omega-3, however, it depends what the chickens have been fed on. The omega-3 content varies and the eggs will usually be labeled as containing omega-3.
- Choline is a nutrient which is a fundamental component of acetylcholine – one of the brain’s key neurotransmitters. Choline intake is particularly important during pregnancy as it is essential for brain development. Deficiency is thought to be linked with dementia. 2 large eggs contain 60% of the recommended daily choline intake.
Isn’t the cholesterol in eggs bad for me?
As eggs are high in cholesterol, there have previously been concerns as to whether they could negatively impact our health. In the past, those with high cholesterol were advised against eating eggs. However, recent evidence suggests that the amount of saturated fat we eat has more effect on blood cholesterol than the dietary cholesterol that we obtain from eggs. Saturated fat and sugar intake are also thought to have a closer relationship with heart disease. Consuming a couple of eggs per day is absolutely fine.
What can I do with them?
- Frying eggs can increase their fat content by around 50%. Try exploring other methods of cooking such as boiling, poaching, scrambling or even microwaving.
- Baked eggs – put the eggs straight onto the middle shelf of oven (in their shells) at 160°C for 30 minutes. Then immerse in ice-cold water and peel the shell off. The result is similar to the classic hard boiled egg but a much nicer texture and creamier tasting yolk
- Eggs are not just for breakfast! Try Jamie Oliver’s baked eggs in popped beans
- Matty’s (clinical exercise specialist at Harley Street) girlfriend’s speciality ‘Spicy Potato Hash Eggs’