Eggs – Health Benefits and Healthy Recipes

Egg benefits and meal ideas

Egg benefits

Eggs have been a breakfast staple in American households for years upon years.  We can all remember mom scrambling or frying eggs for us before school, or on Sunday morning.  Over easy, sunny side up; either way Americans love their eggs.

Both the eggs’ white and its yolk are a great source of protein and nutrients.  They are an inexpensive source of protein also that contain essential fatty acids and fat-soluble vitamins A, D, E, K, and lecithin inside the yolk.  Lecithin is what emulsifies mayonnaise.  While the eggs’ white contains Vitamin B2, B6, B12, selenium, and minerals like iron, copper, and zinc.

  • Vitamin B2 (riboflavin), which helps your body to break down food into energy
  • B6 (pyridoxine) maintains a healthy metabolism, liver, nerve function, eyes, and skin
  • Vitamin B12 (cobalamin), vital for producing red blood cells
  • Vitamin A (retinol) which is great for your eyesight
  • Vitamin D (calcium) for healthy bones and helps protect against the flu
  • Vitamin E (tocopherol) fights off the free radicals that can cause tissue and cellular damage leading to cancer and other health problems
  • Vitamin K helps fight injuries and is essential for blood clotting
  • Lecithin helps to treat Alzheimer’s and dementia while helping treat liver and gallbladder diseases, it also fights depression, anxiety, and eczema

Eggs are also an important ingredient for many baking recipes as the chemical reaction they produce combined with certain other ingredients is what molds many of our favorite dishes and treats; like burgers, waffles, cakes, casseroles, cookies, and several others including meatloaf.

A regular or Large-sized egg contains 7.5 grams of protein, 5.1 grams of fat, 1.4 grams of saturated fat, with 76 calories.  Eggs are also a complete source of protein since they have all of the nine Amino Acids that our bodies cannot produce which are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

An abstract study conducted by the American Academy of Pediatrics states that when children from 6-9 months old were given one egg per day their growth improved and it also potentially reduced the stunting of growth.


Eggs Can Help Prevent Breast Cancer

University of North Carolina researchers concluded that choline could reduce the risk of breast cancer by 24%.   The recommended daily intake of choline is 500 milligrams per day and one large egg contains 147 milligrams.

A Harvard University research team found that when you eat eggs during adolescence it could prevent breast cancer when you become an adult.  Another study conducted in 2005 showed that women who consumed two or fewer eggs per week were at a 44% higher risk of developing breast cancer than those who consumed six or more eggs throughout the week.


Duck Eggs

So far we have talked about chicken eggs, however, let’s throw duck eggs into the equation.  Duck eggs tend to be larger than a typical or regular sized chicken egg.  Duck eggs offer more protein at 9 grams while also providing a higher concentration of Omega-3’s which may help fight inflammation and chronic illnesses.

Duck eggs are also higher in vitamin D at 48 IU compared to 42 IU of chicken eggs.  Remember vitamin D is essential for bone health, a healthy immune system, and even regulating your blood sugar.  Another added benefit of duck eggs, as opposed to chicken eggs, is the higher choline value which is 185 milligrams (Duck) to 147 milligrams (Chicken).

One should keep in mind that duck eggs do contain more calories, fat, and cholesterol.


Quail Eggs

Quail eggs are significantly smaller than chicken or duck eggs, however, their nutritional value is extremely greater than the other two.  Despite their size quail eggs are about 3-4 times more nutrient dense than chicken eggs and 2-3 times more than duck eggs.

Quail eggs are a natural combatant against digestive tract disorders like stomach ulcers.  These little guys also strengthen the immune system, promote memory health, increase brain activity and stabilize the nervous system; while even helping with anemia by increasing the level of hemoglobin in the body, along with removing toxins and heavy metals. The Chinese use quail eggs to help treat asthma, diabetes, and tuberculosis.  Quail eggs also can help prevent and remove liver, kidney, or gallstones in the human body.

Another fact about quail eggs is that they haven’t been shown to cause allergies or diathesis, while actually helping to fight allergy symptoms because of the ovomucoid protein they contain.  On the Quail Egg USDA Nutritional Data Factsheet the Quail Egg receives an inflammatory food grade of “-7” according to Living Healthy.  It is a beneficial food for persons with autoimmune or inflammatory conditions.

Egg Dishes

Below we’ve composed some healthy and beneficial meals to make using eggs.

  • Sofrito Egg Scramble.  Sofrito is a simple Latin sauce that typically consists of a variety of flavorful and tangy ingredients layered on a piece of whole wheat or Ezekiel bread with a few slices of avocado.
  • Baked Eggs with Shredded Chicken and Salsa.  Use 1 cup of chunky salsa with 1 cup of shredded chicken and 4 eggs.  Use four ramekins for each egg and equally divide the salsa among them.  Pour hot water over and fill halfway.  With your oven preheated to 400 degrees place the ramekins in for 15-20 minutes.  Remove, pour the salsa on top and enjoy.
  • Salmon Asparagus Frittata. Grab a 4oz. piece of salmon.  Beat the eggs, liquid, herb and salt and pepper in a medium-sized bowl until blended, then add the salmon and chopped asparagus; mix well.  Heat up the butter in a 6-8 inch nonstick omelet pan or skillet over medium heat until melted.  Pour the ingredients into the pan and cook over low to medium heat until the eggs are almost set.  Remove this delicious meal from the skillet or pan and serve.
  • Oatmeal with Eggs.  This one is the simplest of them all.  Just mix one or two eggs (depending on your taste and texture preference) into your oatmeal and you’ll add extra protein and nutrients to an already healthy breakfast.  We suggest trying one whole egg and one egg white.

So, the next time you head out to the grocery store don’t forget all the positive benefits you can achieve with eggs.