Eggs are an excellent source of protein, iron, zinc and vitamins B, A and D. They are also a source of the antioxidants zeaxanthin and lutein. A large egg contains roughly 70 calories, 6 grams of protein, 5 grams of fat, very little of which is saturated and approximately 190 milligrams of cholesterol. Cholesterol is present only in the yolk. Eggs are classified as a complete protein food. Protein consists of 20 amino acids, out of which 9 cannot be produced by the human. These 9 amino acids are vital and considered essential and can come from only food sources. All foods that contain all 9 of these amino acids are termed as complete protein foods.
The health concern that people eating eggs must watch out for, is salmonella poisoning, which can transfer from the egg shell to the edible part. It is advisable that eggs be cooked thoroughly, to kill the salmonella bacteria. The good thing is that heat required to cook the egg does not affect its nutrition quotient. So, eggs eaten in any form must not be runny and must be cooked till they are firm.
Whether you hard boil them, or fry them or turn them into an omelette or scrambled eggs, ensure that the eggs are cooked well. Eggs can also be poached in water and cooked in the microwave. You can also make French Toast or pancakes using eggs.
To improve the nutrition value serve eggs with boiled and lightly sautéed veggies on the side. Carrots, peas, beans, broccoli, mushrooms, bell peppers etcetera complement cooked eggs. Sprinkle salt and pepper or dry herbs on the veggies and you are ready to go. Cut tomatoes in half, drizzle a little olive oil on them and place them on the pan when frying the eggs. Cook them on either side, till slightly brown, add a dash of salt and pepper and serve.
Make your omelettes healthier by adding mushrooms and spinach to them, along with of finely course chopped onions, green chillies and cilantro. Grated cheese can be added to the egg too.
When cooking always attempt to enhance flavours and nutrition. If you are starting your day with an egg, make sure you add some veggies and fruits to the meal, so that it becomes a complete meal.
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