Eggs are a good source of high-quality protein that helps maintain and build muscles, while keeping you feeling fuller for longer when added to a meal.
Eggs are also a good source of B vitamins, as well as selenium – a micronutrient that helps your body make specific antioxidant enzymes and that assists with in preventing cell damage. Eggs are also rich in lutein and zeaxanthin – which are good for the eyes – and choline, which is needed for the brain and nerves.
Together with vitamin B12 and folate, choline plays a role in DNA synthesis and repair. It is also very important during pregnancy and breastfeeding, as studies have shown that choline helps to prevent neural-tube defects in babies, and has a long-term beneficial effect on memory and brain function.
Hens that are raised in pasture or fed feeds rich in omega-3 fatty acids will lay eggs that are high in omega-3 fatty acids – essential fatty acids that are linked to brain health and known for lowering a type of cholesterol called triglycerides in the bloodstream.
Moreover, eggs contain almost equal amounts of saturated and monounsaturated fats, and are high in dietary cholesterol, too.
Recipe by Claire Ferrandi and Dashania Murugas
Photograph by Dylan Swart