Eggs Should They Be In Your Diet Plan?
Over the years eggs have been getting a bad rap. That are said to increase your risk of heart attack, increase your cholesterol, increase your risk of type 2 diabetes and even earl death. Out of all the foods eggs are probable the most misinformed food talked about. Should eggs be in your diet? The truth is eggs are one of the top nutrient dense food. In moderation eggs can provide sound nutrition and good health.
Eggs contain 13 essential vitamins and minerals, unsafe rated fats, high in protein and antioxidants and only have 74 calories.
Fat soluble vitamins:
Vitamin A
Vitamin D
Vitamin E
Water soluble vitamins:
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B6 (Pyridoxine)
Vitamin B12
Folate
Minerals:
Phosphorus
Calcium
Iron
Iodine
Selenium
Zinc
Eggs also contain carotenoids and choline. Choline is important for muscle control, water balance and memory. Choline can also be found in chicken and beef liver.
When limiting other sources of high cholesterol foods, the American Heart Association agrees the eggs can be incorporated in the diet of healthy individuals.
One egg has over 6 grams of protein. The egg whites contain a little over 3.5 grams of protein and the yolk contains a little over 2.5 grams of protein. Eggs have the highest quality of protein of any food.
A healthy individual can include one egg a day in their diet with a yolk. If you want to increase your protein and reduce some of your cholesterol intake, just remove the yolk and cook with egg whites.
Great way to start your day.
Spinach and pepper omelet
Ingredients:
1 whole omega-3 egg
4 egg whites
1 tablespoon olive oil
1/2 fresh spinach chopped
1/2 fresh chopped peppers
Directions:
Stir-fry chopped peppers and chopped spinach in a skillet coated with half of the olive oil on medium-high until the spinach turns dark green. About 3-5 minutes. Remove the contents and rinse the skillet under water. Apply the remaining olive oil in the skillet. On medium-high put the eggs in after scrambling together the whites and whole egg. When you see bubbles lift the eggs with a spatula and let the liquid go on the pan. Do this several times. When the bottom is solid flip the eggs. Now add the spinach and peppers on top. Fold the omelet over and enjoy.
Nutrients:
Calories 324
Protein 31g
Carbs 7g
Fats 20g
There you have it, a breakfast loaded with vitamins, minerals, protein and healthy fats with only 324 calories. After a hard workout this would be a great meal with some added carbohydrates to support protein synthesis and start the recuperation process.
You can purchase egg whites in most supermarkets. Just be careful and read the ingredients. You are looking for pure egg whites. Some brands are loaded with other ingredients. Omega-3 eggs might be more expensive but you are not eating a lot with the yolks.
Best of health and happiness,
