Eggs are rich source of high quality proteins!!

              We know that proteins are the building blocks of our life, and this help to build and strengthen the body. It also helps to repair any tissue damage or replace the old and damaged cells. These proteins are highly present in eggs. In fact, a single egg contains about 6.3 gms of high-quality protein that contain all 9 essential amino acids. Generally, the high protein content is found in the egg white whereas the yolk consists of healthy fats and antioxidants. Eggs are nutrient-rich consisting of 11 vitamins and minerals, omega-3 fatty acids, and other boosting antioxidants. In this article, we'll learn more interesting facts about eggs.

      Nowadays, eggs are a part of the human diet and they can provide immense benefits to health. It's simply amazing and even tasty when prepared in various cuisines and dishes. However, one boiled egg consists of 40% of the daily requirements of Vitamin-D. An egg provides vitamins like vitamin-A, E, B5, B12, and minerals like iron, iodine, phosphorus, zinc, copper, etc. So eating an egg daily can produce numerous health benefits and some of them are given below:-

Heath benefits:-

1. Eggs are nutrient-rich:- As we know, egg consists of a wide range of vitamins and minerals, and essential amino acids, which makes it a nutrient-rich substance in our daily diet. All these nutrients help to improve body functioning and boost immunity. Eggs also contain some trace nutrients that are vital to the body. 

2. Eggs contain high-quality protein:- Eating a high-quality protein meal boosts metabolism up to 80-100 calories per day. Boiled eggs contain high proteins in the egg whites which is easy for the body's digestion. A human body can absorb 91% of the total protein content from the egg.

3. Eggs are low in calories:- A single large consists of 78 calories, and is very nutritious. However, if you consume it along with the other veggies, you'll get more fiber content from them. But if you fry the eggs in oil or butter, you'll increase more 50 cal. to it. So it is better to take boiled eggs if you prefer to have a low-calorie diet.

4. Eggs are high in antioxidants:- These eggs contain antioxidants such as lutein and zeaxanthin that protects the eye from cataract and other diseases. Eggs are also good for the retina, and also helps for healthy aging properties.

5. Eggs raise good cholesterol levels:- Eggs reduce the risk of heart diseases by reducing the bad cholesterol levels and increases the high-density lipoproteins (HDL) ie, good cholesterol levels. It also prevents other chronic diseases especially, heart diseases.

6. Eggs are a good source of omega-3 fatty acids:- Studies showed that these eggs are rich in omega-3 polyunsaturated fatty acids which are mainly found in oily fishes. These omega-3 fatty acids are good for the heart, brain and also protect the eyes. Eggs can be an alternate source for those who don't rely on fishes for these omega-3 acids. 

7. Eggs help in weight loss:- Nutrient-dense and high protein eggs are considered as one of the healthiest food for weight management. Eating eggs for breakfast can reduce the variations in glucose levels and provide great feelings of satisfaction which then, creates a low desire to eat. It also suppresses 'ghrelin' ( a hunger hormone) which automatically helps to eat fewer calories for up to 36 hours. 

boiled egg

                      Studies clearly show that eating up to 3 whole eggs per day is completely safe and healthy. It reduces appetite and boosts metabolism. It can also provide other health benefits such as

• Eggs are good sources of biotin, an important nutrient in fat metabolism.
• Whole eggs are an excellent source of choline- a nutrient that builds cell membranes and gives more than 100 mg of it.
• Eggs contain large amounts of Vitamin-D that helps in stronger bones, teeth, and muscles.

Eggs are delicious and versatile:-

                             Nowadays, there are a wide variety of egg dishes that are prepared and served. Eggs, with it simple taste, can be cooked in many ways and it is easy to combine with other veggies. Generally, eggs can be consumed in the following ways:-

• Boiled or half-boiled eggs
• Cooked on one side or both sides without disturbing the yolk.
• Baked eggs
• Scrambled eggs
• Other ways like an omelet

               Here there are few egg recipes that you can definitely try out;

i) Egg sandwich:- 

                         You can prepare a sandwich by using an omelet or sliced boiled eggs. Take two bread slices and apply mayonnaise and tomato sauce (or green sauce) on both sides. Then add omelet or boiled egg slices and sprinkle black pepper or chilly flakes to it and finally season it with rock salt and serve it hot. You can also garnish with your favorite ones and your egg sandwich is ready to eat!

ii) Healthy egg omelet:-

                                  Take a bowl and add chopped onion, chopped 2 green chilies, chopped spring onions, chopped small tomato and mix all together. You can also add your own veggies. Then add 1 tablespoon of turmeric and sprinkle some salt, black pepper, and finally add 2-3 eggs. Now beat the whole mixture and pour it into a hot pan greased with olive oil. When cooked on one side, flip to another side and cook well. Serve it on a plate and your omelet is ready. You can serve this as a morning breakfast. 

iii) Egg salad:- 

              Take one sliced onion, one sliced tomato, one sliced cucumber, some lettuce, and coriander leaves and mix it well. Then add sliced 1-2 boiled eggs and sprinkle some salt, black pepper, chilly flakes, and some cheese. You can also add vegetables of your own. Serve it on a plate and your egg salad is ready.