Eggs are high in cholesterol. The average large egg contains 212 milligrams of cholesterol, but according to the Harvard Medical School Health Letter, eating one a day should be okay, especially if you cut back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk, which contains all the cholesterol, or by choosing pourable egg whites or yolk-free egg substitutes.
According to Healthdiaries.com: Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, one study reports regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. Eggs are one of the only foods that contain naturally occurring vitamin D.
Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
Eggs also promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
Brown eggs are often advertised as a healthier alternative to white eggs. You might be surprised to learn that according to FitDay.com, nutritionally, both brown and white eggs are almost identical in content.
The only measurable differences come from the color and breed of the chickens producing the eggs. Other differences include farming practices and grade, but these factors vary for both brown and white eggs.
Egg Salad
Serves 2
Ingredients
1/4 cup whole-egg mayonnaise
2 teaspoons dijon mustard
1 tablespoon milk
2 cups Mesclun salad
4 hard-boiled eggs, peeled, halved (see note)
1 small red onion, halved, thinly sliced
Garlic and Herb Croutons
1/2 loaf sourdough bread, cut into 3cm cubes
1 tablespoon olive oil
1 garlic clove, crushed
1 1/2 teaspoons chopped fresh thyme leaves
1 tablespoon finely chopped fresh parsley leaves
To make croutons, preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Combine oil, garlic, thyme and parsley in a bowl. Add bread Toss to coat. Transfer to prepared tray. Bake, turning occasionally, for 10 minutes or until golden and crisp.
Meanwhile, combine mayonnaise, mustard and milk in a bowl. Arrange lettuce, egg, onion and croutons in bowls. Drizzle with mayonnaise mixture. Season with salt and pepper. Serve.
Nutritional Information (amount per serving)
Calories 627; Carbohydrates 50g; Cholesterol 232mg; Fiber 710g; Sodium 620mg; Fat 4g; Protein 21g
Source: Taste
Mesclun is a salad mix of assorted small, young salad leaves that originated in Provence, France. The traditional mix includes chervil, arugula, leafy lettuces and endive in equal proportions, but in modern iterations may include an undetermined mix of fresh and available lettuces, spinach, arugula (rocket, or roquette), Swiss chard (silver beet), mustard greens (Dijon's Child), endive, dandelion, frisée, mizuna, mâche (lamb's lettuce), radicchio, sorrel, and/or other leaf vegetables.
The body needs more than 40 nutrients: vitamins, minerals and water, as well as energy-providing protein, carbohydrates and fats. No one food supplies all the essential nutrients in the amounts needed. Therefore, it is important to eat a variety of foods each day.