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Eggs – Definition, 12 Benefits, How to Prepare in Healthy Way, and More

Eggs Definition

Eggs are one of the few foods that should classify as “superfood.” They loaded with nutrients, some of which are rare in the modern diet.

The egg knows to damage health because its yolk is rich in cholesterol; however, cholesterol found naturally in food has a low risk of harming.

In the case of processed foods, the opposite occurs. They also cause an imbalance in cholesterol, such as bacon, sausages, ham, sausages, stuffed cookies, and fast food.

What are the Benefits of Eating Eggs?


1. Lose Weight

  • A protein-rich breakfast fills you up and puts you in good shape. That is why it can be useful to have breakfast with eggs
  • And also, a low-calorie diet, combined with eggs for breakfast, can help you lose weight twice as fast.
  • And also, remember that the egg is filling. It can probably make you not bite since this causes many to gain weight.

2. Strengthens the Immune System

  • Many have colds and flu, but the egg can help you be healthier.
  • And also, just two eggs a day can prevent infections, diseases, and viruses.
  • One egg contains up to 22 percent of selenium’s recommended intake, which boosts the immune system.

3. Improve Memory

  • Have you heard of the amino acid choline? It affects the nerve signals that help us remember small things, such as where we have left our keys or cell phone.
  • And also, taking extra choline improves memory and reaction time.

4. Nutritious

Eggs are among the most nutritious foods on the planet. A whole egg contains all the nutrients necessary to turn a single cell into a chick.

A single large hard-boiled egg contains (1):

Vitamin A: 6% of the recommended daily dose

Folate: 5% of the RDA

Vitamin B5: 7% of the recommended daily dose

Vit B12: 9% of the recommended daily dose

Vitamin B2: 15% of the recommended daily dose

Phosphorus: 9% of the recommended daily dose

And also, Selenium: 22% of the RDA.

Eggs also carry a decent quantity of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. Its approach also has 77 calories, 6 grams of protein, and 5 grams of healthy fats.

5. It Works Wonders for the Eyes

  • Lutein helps the eyes maintain good, clear vision. Chicken eggs contain a lot of lutein.
  • And also, lutein is naturally in the eyes and protects the retina.
  • It also reduces the risk of changes in the macula cells.

6. Prevents Depression

  • Eggs help us obtain more vitamin D. Vitamin D, among others, is good for the calcium balance in the teeth and our skeleton.
  • Vitamin D also helps the immune system prevent depression. And also, the best of all? Eggs are a super source of vitamin D!

7. Strengthens the Skeleton and Teeth

  • Eating eggs also get calcium, which strengthens the skeleton and prevents osteoporosis.
  • As you know, the egg contains a lot of vitamin D,  which regulates the calcium balance in the skeleton and the teeth.

8. Good for Blood

  • Eggs contain a large amount of folic acid, a B vitamin needed to form new red blood cells.
  • And also, if you lack folate, this can cause anemia. Folate is also needed for a fetus to develop naturally during pregnancy.
  • And also, those who want to be moms should think about this!

9. Slows Aging

  • The egg contains amino acids, which build and renew cells, and this can stop aging.
  • As we age, we need double the amount of vitamin D., And also, the recommendation for those over 60 is 10 micrograms; 1 egg gives about 0.7 micrograms.

10. Decreases the Risk of Heart Problems

  • Eggs are high in diet and a decrease in cardiovascular disease and cancer.
  • The secret? The yolk of the egg, which contains two essential antioxidants: tryptophan and tyrosine.
  • People with small particles of LDL are at a higher risk for heart problems. And also, eggs can enlarge LDL particles and thus reduce the risk of heart problems.

11. Build Muscles

  • Many bodybuilders eat a lot of eggs – and they do it for a reason.
  • And also, eggs are packed with protein, which is needed to build muscle.

12. Protect the Skin, Hair, and Liver

  • Lack of folic acid, which is a type of B vitamin, is common among some women.
  • Fortunately, eggs are a good source of folic acid, which is essential for cells’ metabolism and the creation of red blood cells.
  • The B vitamins and Omega 3 fatty acids in eggs help you have better hair, skin, and nails.

How to Prepare Eggs in a Healthy Way?



Some healthy ways to prepare eggs and obtain the benefits of eating this food are:

1. Cook in the Microwave

  • An easy and practical recipe is to prepare the egg in the microwave because it does not contain oil.
  • For this, you must heat a deep plate in the microwave for 1 minute, open the egg on the scale, season and break the yolk so that it does not burst.
  • Next, the dish should put back in the microwave for 1 more minute.

2. Make Poached Egg

  • To make the poached egg, you must place a pot with water to boil. When the first bubbles appear, you must move the water with a spoon always in the same direction.
  • And also, crack the egg carefully into the pot, letting it cook for 7 minutes.
  • The egg should then be removed with the help of a perforated spoon or small strainer, allowing the water to drain before serving it on the plate.

3. Fry the Egg with Water

  • To avoid oil use, you should place the egg in a non-stick boiling pan, add 1 tablespoon of water, and cover the pan so that the egg cooks with the steam.

4. Clear Omelet

For those who cannot consume egg yolks in excess, the ideal is to use the whites to prepare a French omelet.


  • 3 clear;
  • 1 tablespoon of water or milk;
  • 1 cup of cooked vegetables (tomato, carrot, broccoli);
  • ¼ cup cottage cheese  or ricotta;
  • And also, salt and pepper to taste.


  1. In a container, you should mix the white, the milk, and the seasonings.
  2. Place in a hot pan and cook for two minutes.
  3. And also, add the vegetable and cheese filling, cooking the egg until the cheese melt.

5. Egg Farofa

  • You should use 4 tablespoons of cassava or cassava flour, one tablespoon of chopped onion, and 1/2 tablespoon of oil or butter for each egg.
  • The onion should be browned in the butter, add the egg and when it is almost cooked, add the flour little by little.


Eating eggs up to three whole per day is perfectly safe.

There is no evidence that going further is harmful. It merely is “uncharted territory.”

And also, eggs are nature’s perfect food. Besides everything else, they’re also cheap, easy to make, go with just about any food, and taste amazing.

Also Read: Rose Water – Definition, Properties, Benefits, Uses, and More

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