Why including an egg in the first meal of the day is my best strategy to feel better for the rest of the day.
Including eggs in breakfast is one of the theories that I most want to put into practice. But it is not always possible (rush, as always, does not help). However, several leisurely breakfasts during the holidays – when I almost always have it in the form of a quiche – and some improvised late breakfasts that served as a meal – call it brunch – were enough for me to realize that I should include this food much more often. in my daily breakfasts.
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What are the benefits of including eggs in breakfast?
I am aware that it is not always easy when you have to be in the office at 8 in the morning, but its benefits throughout the day are so many that it is worth making the effort from time to time to take the time to prepare a breakfast with egg. And we insist on it from time to time because variety is not only about taste, but also about the healthy nature of the diet (that’s why it’s not about having eggs for breakfast every day, but often).
The fact is that when I prepare breakfasts with eggs I immediately notice its benefits. And I’m not just referring to a feeling of immediate satiety, but also a sustained feeling of satiety throughout the morning, which means avoiding eating unhealthy things between meals.
And I also experience mental clarity and energy that greatly benefits me on a busy day. They are sensations endorsed by experts because, as nutritionist points out , “eggs reduce fatigue and improve physical and mental productivity.” To which another nutritionist adds, as she explains in her book “They keep us healthy at any age, active and energetic throughout the day. In addition, they improve memory and help us take care of our eyesight.”
But among all the positive statements about eggs, I prefer the one made by nutritionist in her book “Eggs provide the highest quality protein while being cheap and very versatile (with the advantage that, in addition, they are delicious and always craveable). Let’s forget the old beliefs that you should not eat more than three eggs a week. If the technique is appropriate – and we do not accompany them with foods high in trans fats such as bacon – there is no problem in consuming them, even daily,” she explains in one of the chapters of her book.
Is it true that the yolk is not good for your health?
Although some experts advise making quiche with only egg whites, the reality is that the nutritional benefits are greater if you eat the whole egg. For example, in the yolk there are proteins, choline (closely linked to 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. And, in addition, they have phosphorus, vitamin B12 and promote muscle and immune health.
Does eating eggs have benefits for hair and skin?
In this list of benefits that this food has, less may have been said about the presence of biotin. According to specialist , eggs help you have silkier hair thanks to their high content of biotin, recognized as vitamin B7 or B8, which is essential for various metabolic processes and has a close relationship with hair health. because it improves hair structure and promotes healthy growth.
In the case of eggs, yes, the expert advises taking them cooked to benefit from this vitamin. “It must be taken into account that the egg must be cooked since raw eggs contain avidin, which inhibits the absorption of biotin in the intestine,” he explains.
Is it better to eat organic eggs?
The egg is a wild card food that can be eaten anywhere in the world, but when it comes to including it on the shopping list, expert advises that they always be organic . It is also important, the expert points out, to look at the numerical code that appears printed on the eggs. In Spain alone, “more than 40 million chickens never see sunlight, and live in overcrowded conditions, subject to all kinds of ailments and diseases. These caged hens can be identified when the number that identifies the egg begins with 3 or a higher number. Organic eggs, those that we should always try to buy, are marked with numbers that always start with 0 or 1.”
How to include eggs in breakfast?
The general recommendation is to avoid fried eggs since they have a higher calorie content, prioritizing cooked, poached, omelet or scrambled versions. That said, we have reviewed all the recommendations that experts have given us about eggs and these are some ideas to include them in breakfast in a balanced and healthy way:
- Grilled on toasted bread , with cottage cheese, salmon or avocado.
- Scrambled with rye or spelled bread, avocado and crushed tomato .
- Cooked, scrambled or in an omelet accompanied by serrano ham, salmon or turkey.
- In an omelette with spinach, tomato, onion and goat cheese or feta.
- In the form of a quick muffin , mixing 4 tablespoons of oats, 2 egg whites and a yolk, a small apple and cinnamon. Simply put the mixture in the microwave for 4 minutes and that’s it.
- Grilled in a whole wheat tortilla wrap with hummus and oregano.
- Pumpkin flower omelette with huitlacoche and green sauce.
