Breakfast Eggs

Eggs are an excellent source of micronutrients.

Here’s my simple and yummy way to enhance your daily protein intake and micronutrient quotas.

Eggs pack a significant nutrient punch.

Although macronutrients like carbohydrates, fats, and proteins dominate nutrition discussions, micronutrients, including vitamins and minerals, are essential to metabolic function.

When it comes to micronutrients, eggs are one of the most diverse foods.

Eggs are incredibly rich in vitamins. A single egg contains every vitamin except vitamin C, though these nutrients are distributed differently between the yolk and the white.

Choline

Eggs are the second-best source, after beef liver, of choline, a water-soluble nutrient often associated with the family of B vitamins. A single hard-boiled egg contains 27% of the recommended daily intake of this nutrient. Choline is vital for brain health particularly for the function of acetylcholine, a key neurotransmitter for memory and muscle control. In practice I pick up many genetic variants in choline synthesis.

Protein

Eggs are mostly water (about 76%), but after that, the most abundant substance is protein. After breast milk, eggs are the best source of high-quality protein for humans.Roughly 12.6% of an egg is protein and the egg yolk has about 5% more protein by weight than an egg white. Many children suffer egg allergies and this can be to the white or the yolk

Cholesterol

Eggs are not inherently bad for cholesterol and for healthy individuals, 1-2 eggs per day has been shown to actually raise HDL cholesterol.

The authors of a 2020 meta analysis of three large studies from the U.S., along with 27 other studies from Europe and Asia, reached a similar conclusion. The analysis, which included more than 1.7 million participants, showed that eating at least one egg per day was not associated with an increased risk of cardiovascular disease in the European and U.S. studies. In the Asian cohorts, this level of egg consumption was associated with potentially lower cardiovascular disease risk, which the authors noted is likely due to differences in local cuisine and what was eaten with the eggs and what was it cooked in.

and this study

Another 2020 meta-analysis on eggs and cardiovascular health, which included 23 studies on almost 1.5 million people, found that eating more than one egg per day did not increase the risk of a person and cardiovascular disease. It was also associated with a significant risk reduction of coronary artery disease compared with people who ate one or no eggs daily.

Eggs are versatile, easy to make and keep your fuller for longer.

Below are some simple pictures to guide you on a family favourite simple recipe.

Pre-grate and set aside your hard cheese, cheddar, parmisan, romano

Finely chop your onions and add into extra virgin olive oil in a stainless steel, ceramic or glass frypan. Lightly cook until onions translucent.

These are typically the ingredients I select but you can add your favourite veggies and herbs.

• organic eggs, 2-3 each

• cold pressed Aussie extra virgin olive oil

• onion, garlic can be optional

• organic mushrooms

• organic silverbeet chopped

• parmesan or hard cheese, grated

• organic greek yoghurt

• organic feta cheese

• organic cherry tomatoes , capsicum (optional)

• fresh or dried herbs, consider parsley or oregano

• salt and pepper to taste

Lightly pan fry while stirring ingredients.

Add in your yoghurt with your egg mix in a seperate bowl. Add herbs now.

Isn’t the yolk colour incredible !

Add egg and yoghurt mix with grated cheese to the pan. Lightly cook until mix starts to bubble through.

To finish, simply crumble with fetta and enjoy !

It’s delicious !

My Key Takeaway:

What contemporary science suggests is that older findings about eggs and heart health likely missed the point. Having said that if you Cardiologist has advised otherwise best to follow their guidance as this is a general commentary, not specific to you or your situation.

Eggs alone don’t negatively affect heart health, but a Western diet high in processed foods and saturated fat does. In addition, the large amounts of sugar and carbohydrates commonly found in the Western diet raise insulin levels, which also contributes to CV disease risks and inflammatory fat storage and metabolic consequences.

There are just so many fun ways to include more eggs in your meals. Sit down, grab a cuppa and create some Breakfast Eggs.