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Five Eggciting Health Benefits of Eggs + Free Recipe

Many people believe that eating too many eggs can shoot up your cholesterol. Meanwhile, some women are concerned including eggs in their diet caused too much muscle, making them look too muscular. Balance is always the key to achieving a healthier body, and this mantra is no different when it comes to using eggs as one of your nutrition sources.

With that in mind, eggs are actually very healthy when taken in moderation and prepared in healthy ways. Here are five health reasons why you should consider putting eggs into your diet:

1.  The egg remains to be one of the best sources of protein. If you’re looking for more muscle mass, you can always turn to eggs to do the trick. Aside from building muscle, proteins are essential to the human body for tissue repair, enzyme production, and release of hormones.

2.  Eggs are not made up solely of fat, as what others would have you believe. One egg contains only about 5 grams of fat, with much of it concentrated in the yolk. That means if you consume eggs wisely, then you won’t need to worry about becoming overweight. Nutrition experts recommend eating one whole egg a day. If you find that one egg isn’t enough to satisfy your hunger, then you can eat one egg plus whites from another egg. Again, the key here is balance in your diet.

3.  Egg helps in the body’s brain and nervous system functioning. It does so because of the naturally-present compound called choline, which amounts to more than 100 milligrams in one hardboiled egg. The body needs between 400-600 mg of choline per day. Studies have shown that choline deficiency may result to degradation of kidney cells and development of fatty liver.

4.  Regular consumption of eggs can help your eyesight. The natural presence of the carotenoid pigment compound lutein in egg yolks can prevent macular degeneration, resulting to less risk of developing eye diseases. One hundred grams of egg contains about 350 mg lutein, although there has been no recommended daily allowance for the said compound.

5.  Dietary cholesterol found in eggs will not raise your blood cholesterol. That’s because egg contains mostly polyunsaturated fat, which actually helps lower blood cholesterol levels. Sounds weird, right? It’s actually saturated fat that is the main cause of high blood cholesterol (particularly the bad cholesterol LDL). In fact, health experts say that if you replace food heavy on saturated fat with eggs, you’ll find your LDL level going down.

If you’re still not convinced with the health advantages of eggs even after reading the reasons above, then it’s time to break out of your shell and change your perspective -pun intended. Alternatively, Viance offers products to provide you with the nutrients that you need in your daily diet, to help you step into a healthier life.

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As promised in the article’s title, let me share with you a recipe that uses eggs without the guilt trip.

Endive and Quinoa Salad With Poached Egg
The dish is called “Endive and Quinoa Salad With Poached Egg”, which combines one egg with the famous grain superfood quinoa and the vegetable green endive.
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1 1/2 tablespoons of the following dressing
  1. 2 tablespoons red wine vinegar, Champagne vinegar or sherry vinegar (sherry vinegar is my preference)
  2. 1 teaspoon balsamic vinegar (optional)
  3. Salt, preferably coarse sea salt or fleur de sel, to taste
  4. 1 teaspoon Dijon mustard
  5. 6 tablespoons extra virgin olive oil, or 4 tablespoons olive oil and 2 tablespoons walnut oil
  6. 1 garlic clove, crushed
For the salad
  1. 1/2 cup cooked quinoa
  2. 1 1/2 endives, preferably a mix of red and green, cut crosswise into 3/4-inch slices
  3. 2 white mushrooms, thinly sliced
  4. 1/4 yellow bell pepper, cut crosswise in thin slices
  5. 1 teaspoon chopped fresh herbs, like tarragon and chives
  6. 1/4 ounce (1 tablespoon) slivered Parmesan
  7. 1 egg, poached
Instructions
  1. Make the dressing first so that the garlic, which you’ll pull out before tossing the salad, can marinate. In a bowl or a glass measuring cup, whisk together the vinegars, salt, pepper and mustard. Whisk in the oils and add the garlic, which should be crushed so that it infuses the dressing. Let it sit for 15 minutes. Remove the garlic, whisk the dressing and measure out 1 1/2 tablespoons. Transfer the remaining dressing to a jar or a squeeze bottle and refrigerate.
  2. Combine the quinoa, endives, mushrooms, yellow pepper, herbs and Parmesan in a salad bowl. Add the 1 1/2 tablespoons dressing and toss together.
  3. Poach the egg, if you have not done so already. Top the salad with the poached egg and enjoy.
  4. This recipe produces 1 main-dish serving or 2 side servings or starters.
  5. Advance preparation: The dressing will keep, without the garlic clove, for at least a week in the refrigerator. Keep it in a squeeze bottle and use as needed. The quinoa will keep for 3 or 4 days in the refrigerator.
  6. Nutritional information per serving (analyzed for 1 egg only): 420 calories; 5 grams saturated fat; 3 grams polyunsaturated fat; 14 grams monounsaturated fat; 192 milligrams cholesterol; 32 grams carbohydrates; 11 grams dietary fiber; 266 milligrams sodium (does not include salt to taste); 18 grams protein
Notes
  1. Nutritional information per serving (analyzed for 1 egg only): 420 calories; 5 grams saturated fat; 3 grams polyunsaturated fat; 14 grams monounsaturated fat; 192 milligrams cholesterol; 32 grams carbohydrates; 11 grams dietary fiber; 266 milligrams sodium (does not include salt to taste); 18 grams protein
Viance Nutrition http://blog.viance.com/

(Note: This recipe originally appears on http://www.nytimes.com/2011/10/26/health/nutrition/26recipehealth.html?ref=eggs&_r=0)

 
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About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at walt@viance.com if you have any suggestions. Thanks. Ps. Spread the word and check out our products at viance.com. :)

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