Mornings are usually super busy and rush hour does not make things easier, but eating eggs for breakfast is something I try to do often, if not everyday. The benefits are so many that it is worth taking the time and effort to prepare a meal that includes it. The fact is, whenever I eat eggs for breakfast, I immediately notice a difference in the way I feel. And I’m not just talking about an immediate feeling of satiety but one that lasts through the morning, helping me avoid random snacking. Another thing I’ve noticed is also increased mental clarity and energy levels. This helps a lot during a busy day. Nutritionist, Leticia Carrera, points out, “Eggs reduce fatigue and improve physical and mental productivity”. Author, Paula Martín Clares further explains this in her book, saying, “They keep us healthy at any age as well as keep us active and energetic everyday. Additionally, they improve memory and our eyesight.”
But among all the positive statements about eggs, the one made by nutritionist, Boticaria García, in her book, Your Brain Is Hungry is important to note. “Eggs provide the highest quality protein, not only being the cheapest option but also the most versatile. Forget the old belief that one shouldn’t eat more than three eggs in a week. If the balance is right and we do not accompany them with sides like bacon, there is no problem in consuming them daily”, he explains in one of the chapters of his book.
Other benefits of eggs
Although some experts advise making omelettes only with egg whites, the reality is that the nutritional benefits are greater if you consume the whole egg. For example, the yolk contains proteins, choline (closely linked with emotional well-being), iron and zinc. And the white, according to Martín Clares, provides between 10% and 20% of the recommended daily amount of vitamins A, D, E and K. They also contain phosphorus, vitamin B12 and promote muscle and immune health.
Eggs are good for hair
According to Steven Walker, a specialist at Hair Hospital, biotin, which is known as vitamin B7 or B8, is essential for various metabolic processes and is closely related to hair health because it improves hair structure and promotes healthy growth. In the case of eggs, the expert advises to eat them cooked in order to benefit from this vitamin. “It must be taken into account that the egg must be cooked because raw eggs contain avidin, which inhibits the absorption of biotin produced in the intestine,” he explains.
Better organic
Eggs are a food that can be eaten anywhere in the world, but when it comes to including them on the shopping list, Carrera advises that they should always be organic.
How to include them in breakfast
The general recommendation is to avoid fried eggs as they have a higher caloric content, prioritising better cooked versions like poached, omelettes or scrambled are better options. That said, we have reviewed all the recommendations that the experts have given us about eggs and here are some ways to include them in our daily breakfast in a balanced and healthy way:
- Grilled on buckwheat bread toast, cottage cheese, salmon or avocado.
- Scrambled with rye or spelt bread, avocado and crushed tomato.
- Cooked, scrambled or in tortilla with ham, salmon or turkey.
- In a tortilla with spinach, tomato, onion and goat or feta cheese.
- Grilled, in a whole wheat tortilla wrap with hummus and oregano.
Delicious breakfast recipes
Oatmeal with eggIngredients: 1 cup of fine oats, 1 cup and 3/4 cups of water, 1/4 teaspoon of salt, 2 eggs, 4 tablespoons of grated cheese (cheddar) and pepper.
