I am an eggetarian! Well, if a word like that even exists! Okay, there is, Collins dictionary acknowledges this word and I know this is a perfect word to describe me, because what will you call a person who can eat eggs for breakfast, lunch, and dinner? So, much so that if I didn’t have eggs for a day, I would feel I missed out on something important on that day. It’s not about the health benefits of eggs only, but it is also just how eggs are so versatile and are cooked to perfection. And even if you are not a bonafide cook, eggs will help you pass muster in the cooking department. And have you ever heard about the benefits of boiled eggs for weight loss? Well, we are dedicating this article, to eggs and plan to turn you into an eggetarian, if you aren’t one already!
Did you know, eggs have almost achieved superfood status? And that’s great! ‘Cause something as inexpensive as eggs are so good for your health. Most superfoods we hear about are just so out of our reach, as they are expensive! Back to eggs now, let’s find out, how eggs are simply great for our health.
1. Eggs are a powerhouse of vital nutrients – There are some great boiled egg benefits, which you should know about. Eggs are a solid source of most nutrients such as vitamin D, selenium, Vitamin A, folate, vitamin B5, vitamin B12, phosphorus, calcium, zinc, vitamin K. This scores pretty high in the nutritional department, 77 calories of which are 6 grams of protein and 5 grams of healthy fats. It is one of the few foods, that you can eat the whole of it, the white, the yolk and the shell. Amazing, isn’t it?
2. Good fats like eggs don’t affect your cholesterol levels – Now, it is time to bust some serious myths, good fats don’t make you fat and superfoods such as eggs don’t raise your cholesterol levels. Your liver naturally produces large amounts of cholesterol; when you eat foods that are naturally high in cholesterol, your liver reduces the production of cholesterol. If cholesterol is a genetic issue for you, then limit your consumption.
3. It raises good cholesterol – When it comes to your lipid profile reports, instead of focussing on how bad your cholesterol levels are, you should focus on how good your good cholesterol levels are, HDL level (good cholesterol level). What is with the HDL levels? Well, if your HDL levels are good, it reduces your risk of heart diseases and other heart ailments. Studies show, just consuming two eggs per day for six weeks can increase your good cholesterol levels. Now, you know the health benefits of eggs for breakfast. Add them to your daily diet and soon you will experience some amazing results.
4. Eggs are great for your heart health – Well, you should start eating eggs for the very reason you had stopped consuming them, for your heart health. Eggs were sometime back regarded as miscreants in the medical world as they were said to raise your blood cholesterol levels. But, the tables have turned now and how! Now eggs are the ideal food to add to your food basket if you want to improve your heart health. Confused much? Well, it is said that people who have small dense LDL particles, are much likely to suffer from heart disease and there is a lower risk in people who have large LDL particles. So, when you start eating more eggs, it will help increase your large LDL particles and your heart health will automatically improve.
5. It is great for your eye health – The two antioxidants that are great for your eye health, are Lutein and Zeaxanthin. These two powerful antioxidants help stall the degenerative problems related to eye health, such as cataracts and macular degeneration. Eggs are also pretty high in another eye-favoring vitamin, vitamin A. We have read in our school books, how the deficiency of this vital nutrient can lead to night blindness.
6. It caters to your protein needs – Protein is regarded as the building block of your body. One egg contains almost 6 grams of protein. Egg protein is a complete protein containing all essential amino acids which other foods don’t have. It is used a reference food to compare the protein quality of other foods.If you eat enough protein you also experience healthier side effects such as weight loss, increasing muscle mass, blood pressure level optimization, and improved bone health.
7. Eggs are your go-to weight loss food – When you are famished, you tend to eat more than you actually should, but if you eat foods like eggs you will remain satiated for longer hours. So, we say skip the bagel, roti, and any carb-rich food and instead eat eggs, and you will feel satiated for longer hours. If you stick to this eating routine for eight weeks at least, you will feel the difference, yes you will lose weight. The bottom line, it is one of the most weight loss friendly food ever.
8. Eggs help lower your triglyceride levels too – Well, that does not apply to all eggs. There are eggs from hens that are raised on pastures or provided Omega -3 enriched feed. Omega 3 fatty acids help reduce blood levels of triglycerides and help reduce triglyceride levels. So, incorporate more omega -3 enriched foods to your diet and you will soon lower down your triglyceride
9. It contains choline, an important nutrient – Choline is an all-important nutrient yet most people are not even aware of it. It is grouped with B vitamins and it helps with building cell membranes. And it transmits signals to the brain also helping in a number of other functions. The symptoms of choline deficiency are extremely rare, but it is a pretty serious condition. One you can avoid easily by adding an adequate number of eggs in your diet. 1 egg contains as much as 100 mg of this all-important nutrient.
10. Skin benefits: Did you know the benefits of eating an egg for skin? It contains some essential vitamins and minerals which help protect your skin, keep it healthy and prevent the breakdown of body tissues.
Don’t forget the shells! That’s right, we know the egg white and the yolk are extremely nutritious but did you know that the eggshells that we discard without giving it a thought, are pretty healthy as well? In fact, it is full of calcium and can prevent bone diseases, such as osteoporosis. It can give calcium supplements a good run for its money. You can add eggshell powder into your dishes such as bread, spaghetti, pizza, and fried meat and make your dishes super-duper healthy and delicious. However, Eggshell consumption is a controversial topic because if it is consumed in the wrong way it can be fatal. Also, eggshell has to be powdered fine because coarse particles might injure the throat or digestive lining.
Now, this one is a real dicey one, which should you rather eat? Egg whites or egg yolks? The vagaries of nutritional science (which keep changing) make it difficult to choose. Now, what is the real truth? Egg whites are a good source of protein, yet they are low in fat, calories, and cholesterol. The three most important thing to avoid if you are watching your weight, right? Wrong! Egg whites are a good protein source, but they are low in all the other essential nutrients, that matter.
Whole eggs offer a lot more than just egg whites, read more vitamins, minerals, more protein, and some healthy fats thrown in good measure. Yes, granted they have a high cholesterol content, but you know that there have been numerous studies that have proved that eggs are not linked to heart disease. In fact, one egg a day is said to benefit you in numerous ways.
Egg yolks are the receptacle of all the important nutrients, lutein and zeaxanthin, which we all know prevent all kinds of eye diseases. Egg yolks also contain choline; this you cannot get enough of, especially from other food sources. Also, eating whole eggs helps you feel full and satiated and you end up eating fewer calories. In fact, if you include eggs for breakfast, you lower your weight, keep your BMI in check and help control your waist circumference. But everyone is different and you should eat according to your health and medical history. Everything, as they say, in moderation.
The versatility of the egg is what makes it score over other healthy food sources. First things first, it is so effortlessly delicious. As we have already said, eggs are for all those novice chefs who had a misadventure one too many with the ladle. Well, you needn’t be too experimental to concoct something delicious and healthy. Health food can be so simple, if you know the ropes of healthy cooking, especially when you want to tap into the benefits of boiled eggs for weight loss or for that matter fried eggs too. The two recipes here are among our favorite recipes and we rustle them up whenever we are famished!
The very mention of the word chaat rustles up an image in our minds of something sweet, something hot and something spicy, basically catering to every taste bud imaginable. But street side chats may not be, let’s just say the healthiest thing in the world. The crunch offered by that savory food is actually deep fried and does some not-so-amazing things to your waistline. But, don’t you worry there is a healthier alternative and it stars, yes no points for guessing, the protein superstar, eggs. When you combine the flavors of tomato, tamarind, and lemon, it becomes a tangy treat.
3 boiled eggs
1 tsp. tomato chili sauce
1 Tbsp. tomato ketchup
1 tsp. lemon juice
3 tsp. lime juice
1 tsp. roasted cumin
1 green chilly
2-3 Tbsp. boondi
Salt to taste
1 spring onion, chopped
2-3 Tbsp. boondi
Eggs are the healthy go-to ingredient for a quick anytime meal. Though it’s a breakfast specialty, it can be had any time of the day – for lunch, brunch or a wholesome tasty dinner party dish. Eggs are so versatile that you can add to just about anything and make it delicious. Egg bhurji is an eternal personal favorite and no eggetarian can resist a mean egg bhurji; spicy, tasty and healthy, coming together in a wonderful zesty combination.
2 Tomatoes, chopped
2 Onions, finely chopped
3 Green chilies or as per taste
2 inch Ginger, finely chopped
1/2 Cup Coriander leaves
1 Capsicum, chopped
2 inch Ginger, finely chopped
3-4 Curry leaves
1 tsp. Jeera
2 Tbsp. Vegetable oil or ghee
1 tsp. Red chili powder
1 tsp. Turmeric powder
Pav bhaji masala
Salt as per taste
A pinch of Asafoetida (Hing)
2 Tbsp White Butter (optional)
There is no end to the health benefits of eggs for breakfast, lunch or dinner. It’s one of the most nutritious foods on planet earth. In fact, we can even say one egg a day can keep the doctor away. Sorry apples, but you have some serious competition!
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.