What Is the Healthiest Way to Cook and Eat Eggs?
Eggs are one of the most popular foods among humans. They provide many benefits for human beings. For example, they contain high amount of protein, essential fatty acids, vitamins A & D, minerals and fiber. The egg yolk contains high amounts of choline, which helps prevent brain damage caused by cholesterol. Eating eggs may also reduce risk of heart disease and stroke.
The following are some of the reasons why eating eggs is good:
1) Protein – Eggs are rich source of protein.
They have approximately 20% protein content, which makes them one of the best sources for protein intake. Egg whites contain only 3% proteins while whole egg contains around 40%. The average person needs between 0.8g and 1.2g of protein per kilogram of bodyweight daily.
2) Essential Fatty Acids – Eggs contain omega-3 fatty acids, which are necessary for proper neurological function and protection against heart diseases and strokes.
Omega-6 fatty acids contribute to inflammation, which contributes to cardiovascular diseases and cancer.
3) Minerals – Eggs contain calcium, iron, magnesium, phosphorus, potassium and zinc in their composition.
All these minerals help keep your bones, teeth, neurological function, immune system and metabolic health in good order.
4) Vitamins – Eggs are also a good source of various B-complex groups of vitamins such as choline, riboflavin, B6, B12 and folate.
All these vitamins help prevent anemia and regulate proper functioning of the nervous system. They also contribute to regulating normal production of blood cells.
5) Low in Calories – An egg has only 77 calories, which makes it an excellent choice of food for people trying to lose weight.
Due to presence of all these nutrients, eggs are definitely one of the healthiest foods you can eat. They provide higher quality protein than most other popular food items like chicken, beef, fish or pork. However, there is a catch here. The quality of protein in eggs is dependent on the quality of feed given to the hens.
If the hens are fed with grains and antibiotics, they act as protein factories, but the quality of proteins are poorer. To make sure that you are getting the best out of these foods, it is important to choose eggs that are organic or pastured. These hens roam freely and eat natural foods. This improves the nutritional content as well as taste of the eggs.
Eggs can be prepared in many ways. The easiest of them is simply hard boiling the egg. However, the flavor and nutritional value of the egg isn’t preserved very well in this method. Other popular ways of preparing eggs are omelettes, fried eggs, scrambled eggs, quiche, frittata and many more.
They can be eaten alone or combined with any other dish like bread, salad, pasta or any vegetable side dish.
Eggs can be nutritious and healthy if you choose the right kind. You can visit your local farmer to find out more about organic and pastured eggs and how they can benefit your health. If you find it hard to cook them well, there are a number of online guides that will help you prepare delicious dishes using these eggs.
Did you know that when you buy chicken, beef, fish or pork at the supermarket, those meats are not nearly as healthy as they appear?
The reason is because CAFO (Concentrated Animal Feeding Operations), also known as a factory farm, produces these meats.
CAFOs are very inefficient when it comes to food. These farms are mostly run in third world countries, where regulations for health and sanitation are much more relaxed than in first world countries. So while these farms are banned in places like the United States and Europe, they are still prevalent in South America, Mexico, Africa and Asia.
The way these farms work is simple: they bring in a bunch of chickens, cows, pigs or other animals and keep them in very tight spaces so that they can be easily fattened up using an inexpensive diet. Since these animals are stuffed in tiny cages together, they begin to defecate on one another or on the floor. Their waste is left to rot under the sun and get ground into the floor with the animal’s feet. This causes a chain reaction, where these animals begin to contract various diseases from one another through their waste and blood.
As you might imagine, these animals are sickly. They’re very susceptible to all kinds of diseases that they would normally never come in contact with.
Sources & references used in this article:
Everything About Eggs: Types, Nutrition, Health Benefits, Precautions by RD Chelsea Torres – emedihealth.com
Managing your weight with healthy eating by AB Diet – ssl.adam.com
The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study—a 3-mo randomized controlled trial by NR Fuller, ID Caterson, A Sainsbury… – … American journal of …, 2015 – academic.oup.com