Eating Eggs: Crack the Code of Deliciousness.
Eggs are common food which many people daily. They are filled with proteins, healthy fats, vitamins, and mineral salts, which are beneficial to our bodies. They also cause some health risks which we are going to highlight still in this article. We will expose the health benefits, risks, and some tips on how to include them in our balanced meals.
1. Benefits of eating eggs
Eggs contain many beneficial proteins which are good to our bodies.
1.1 proteins: eggs are a high source of quality proteins, which are beneficial for building, repairing, and maintaining tissues, muscles, and organs. They also make us feel full and satisfied with food, which prevents overeating and weight gain.
1.2 Healthy fats: eggs contain unsaturated fats, which are good for our hearts and minds. They have omega-3 fatty acids, which are anti-inflammatory and anti-clotting. One big egg contains 5g or 8% of the daily value(DV)
1.3 vitamins and minerals: vitamins and minerals from eggs play a major role in our bodies. Examples ;
1.3.1 vitamin A is good for vision and skin health.
1.3.2 vitamin B12 which is good for red blood cell production and verve functioning.
1.3.3 vitamin D helps to regulate calcium and phosphorus levels in the bones.
1.3.4 Iron which is essential for oxygen transport and energy production.
1.3.5 selenium is an antioxidant that protects cells from damage.
One large egg provides at least 10% of DV for these nutrients.
2. Risk of eating eggs
2.1 Choresteral: eggs are high in cholesterol which increases low-density -lipoprotein(LDL) in your blood. High DLD cholesterol can clog arteries and increase the risk of heart disease and stroke. One egg contains about 186 milligrams of cholesterol.
2.2 Salmonella: eggs can be contaminated with salmonella bacteria which can cause food poisoning if eaten raw or undercooked. The effects of salmonella infection are vomiting, fever, and abdominal cramps. To avoid salmonella infection, cook your eggs until the egg yolk is firm and avoid food which contains uncooked eggs.
2.3 Allergy: eggs contain allergies mostly for kinds. Egg allergy symptoms include; itching, swelling, nausea, and wheezing when you eat them.
3. Tips on how to eat eggs
Eggs are beneficial to you if you eat them in moderation and choose the right cooking methods. Here are the tips and methods.
3.1 Limit your intake. The research shows that a normal person should eat seven(7) eggs a week which is equivalent to one(1) egg a day.
3.2 Choose a low-fat cooking method: flying eggs in fat or oil increase fat and calorie intake in your body. Choose a low-fat cooking method such as scrambling, boiling, or baking.
4. Egg recipes
Here are some easy egg-cooking recipes for delicious breakfast, lunch or dinner.
4.1. Broccoli egg Bhurji: mix scrambled eggs, broccoli, and season with onion, tomato, garlic, turmeric, chill, and coriander leaves.
4.2. Bacon and eggs casserole: this is a heavy dish and combines bacon, eggs, cheese, bread, and milk in a casserole dish.
I hope you have enjoyed reading about eggs and learned something new. Eggs are truly amazing foods which can benefit our bodies. Try them and let me know.