10 Health Benefits of Eggs

We are obsessed with eggs and company they keep in my house because we are committed to eating real foods. I honestly think if they didn’t exist, I don’t know how we would. I love to share information on how to pair eggs with other nutritious foods such as avocados, beans and tomatoes. Check out the amazing looking recipes for Protein Packed Pancakes or my recipe for Huevos Rancheros and these 10 health benefits of eggs:

1. Eggs are an all-natural, real food that is packed with a number of nutrients, including high-quality protein. The quality of egg protein is so high that scientists often use eggs as the standard for measuring the protein quality of other foods.

2. Egg farmers work hard to provide safe, nutritious food while maintaining the highest quality care for their hens. Today’s hens are producing more eggs and living longer due to better health, nutrition and living environment.

3. Egg production today uses fewer resources and produces less waste. A new Egg Industry Center study shows the industry has decreased greenhouse gas emissions by more than 70 percent and uses 32 percent less water over the past 50 years.

4. At an average of just 15 cents apiece, eggs are the most affordable source of high-quality protein.

5. Eggs’ nutrients can help you with weight management, muscle strength, eye health, brain function and having a healthy pregnancy. Particularly important for aiding healthy brain function and pregnancy is choline (pronounced KOH-leen), which is amply present in eggs.

6. Eggs are the perfect choice for breakfast because the protein in eggs provides steady and sustained energy that starts your day off right.

7. Eggs contribute to brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key component of the neuro-transmitter that helps relay messages from the brain through nerves to the muscles.

8. Eggs are good for the eyes:  Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.

9.  Eggs provide varying amounts of several B vitamins required for the production of energy in the body, such as thiamin, riboflavin, folate, B12 and B6.

10. The protein in eggs provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as blood sugar levels drop.

I am partnered with the American Egg Board, but this post was done independently to share my love for eggs and commitment to real food. See Incredible Egg for more information about eggs and recipes

Breakfast Wraps

I can’t believe that school starts in a week! It’s time to get organized with before school breakfasts, lunches and dinners. Since my daughter dances everyday after school, my oldest son plays golf, and my youngest son plays football, I have to get my kids day started off on the right foot. They need great fuel from their morning breakfast, and this recipe for Breakfast Wraps is wonderful for families on the go during the week or the weekend. These Breakfast Wraps are loaded with protein, vegetables and carbohydrates and incorporate frozen foods which make my life easier. I love using frozen food, even for breakfast, because frozen fruits and vegetables are typically less expensive and more convenient than their fresh counterparts. They can really trim down on the prep time in my cooking. I know most of my friends tend to forget that frozen foods start out the same as their fresh counterparts, coming from the earth and sea. They are picked at the peak of ripeness and flash frozen, sometimes right on the field, to lock in all the beneficial nutrients and keep them in their perfect, just-picked state. Also, frozen foods are real food. The ingredients are picked in the field and prepared by chefs and the recipes are tested in a kitchen. For more breakfast options, check out the freezer aisle range from low-fat and organic to ultra-indulgent and everything in between. Feel free to add or subtract ingredients from this recipe. My 3 kids love avocado, and edamame beans. You can add your children’s favorites, and I’ll bet you’ll having one yourself. You’ll find more great recipes such as this one on Easy Home Meals.


Adapted from a recipe in my book 400 Best Sandwich Recipes by Alison Lewis © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with publisher permission.