For years, people were scared of eating more than 6 whole eggs per week. The recommendation was based on the fact that the egg yolk contains cholesterol. This cholesterol was long believed to cause an increase of total cholesterol and ‘bad’ LDL cholesterol in our bodies. However, in recent years the effect of cholesterol found in eggs have been found not to have a negative effect on your body like they first thought. And eggs might even raise the levels of good HDL cholesterol, and protect your heart!
A large egg contains less than 100 calories, and the yolk does not only contain cholesterol, but also vitamins and minerals. I always have at least 1 whole egg with my egg whites as they contain far more nutrients than the egg whites, as well as containing fats that are necessary for optimal body and brain function.
Some of the vitamins found in the egg yolk are:
- Retinol (Vitamin A)
- Riboflavin (Vitamin B2)
- Cobalamin (Vitamin B12)
- Vitamin D
- Tocopherol (Vitamin E)
Why you should eat eggs
See my top reasons why you should eat eggs below.
1. Boost your nutrient intake
Eggs contain some protein, but also essential vitamins and minerals that will help you with a nutrient boost. Make sure you buy organic or pastured eggs as these are healthier.
2. Boost your fat loss
There are some indications that eating eggs for breakfast is able to keep you fuller for longer and makes people eat up to 400 kcal less throughout the day.
3. Get protection against breast cancer
There are some studies that have shown that consuming eggs might protect you against breast cancer with up to 44%.
4. Boost your intake of choline
Choline is a nutrient most people are not aware of. It is used to build up cell membranes in your body and also help produce signalling molecules in your brain. Other good sources of choline include prawns (shrimp), scallops, cod, collard greens, Brussels sprout, broccoli, cauliflower, asparagus, spinach, chicken, turkey, tuna and salmon.
Why don’t you try my omelette recipe below?
SWEET POTATO & ROSEMARY OMELETTE
• 6 egg whites, lightly whisked
• 2 whole eggs, lightly whisked
• 1 cup of baby spinach leaves, loosely packed
• 2 cups of sweet potato, uncooked and diced
• 1 tsp. of extra virgin olive oil
• 2 tsp. of dried rosemary
• Black pepper, to taste
• Pink Himalayan salt, to taste
1. Dice sweet potato and steam over the stove or in the microwave.
2. Meanwhile, lightly grease a frying pan with oil and put on low heat.
3. When the sweet potato is nice and soft, drain and set aside.
4. Lightly whisk eggs in a bowl with the rosemary, black pepper and salt.
5. Add spinach and the steamed sweet potato.
6. Pour mixture in frying pan and heat.
7. Cook until omelette is just set (3 to 4 minutes).
8. Flip to other side and cook for another minute.
9. Once done place the omelette on a plate.
NOTES: You can replace the sweet potato with any leftover roasted vegetables (mushrooms, broccoli, zucchini). Place the remaining serve in the fridge and have for breakfast later during the week.