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Eggs: The Magic Nutritious Snack

Here are five reasons to crack one open today:

  1. Eggs contain high quality and complete vegetarian protein. One large egg contains 6g of protein.
  2. Low in saturated fat: Did you know two whole eggs contain less saturated fat than one tablespoon of margarine?
  3. They are also a great source of Vitamin B12 and provide a dose of vitamin A, E, riboflavin, folate, plus minerals including iron, iodine and selenium.
  4. Eggs are loaded with Leutein and Zeazanthin to protect the eyes – Both antioxidants can be found in the yolk of the egg. These antioxidants significantly reduce the risk of macular degeneration and cataracts, which are the leading cause of vision impairment and blindness in the elderly.
  5. They are versatile and can be enjoyed for breakfast, lunch and dinner, making them an egg-ceptional superfood!

Top tips when buying eggs:

Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. Eggs are best stored in the refrigerator where they may remain for up to one month (check the best-before date on the box). Eggs with higher omega-3 fatty acid content are best eaten as early as possible to keep these oils fresh.

Top tip: A fresh egg will sink in water, a stale one will float.

The Cholesterol Misconception:

For years, eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it was recommended that people with high cholesterol levels should avoid eggs. But it turns out the cholesterol content for which they have been vilified, is much lower than it was 10 years ago. This reduction has been attributed to the changes in hen feed since the BSE crisis in the 1990s. British research shows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is saturated fat in the diet, not dietary cholesterol that influences blood cholesterol levels the most.
If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs, book an appointment with our of our Optimum Dietitians.

One large egg contains:
80 calories 6g protein 5g fat 2g saturated fat 200mg cholesterol
Enjoy eggs all day, not only for breakfast.
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