I love eggs; scrambled, boiled, deviled, fried or poached and eggs have many health benefits. In 2015, the US Govt. revised its guidelines on eggs, cholesterol and their benefits. The following is a list of 10 benefits to eating eggs, according to healthdiaries.com

Eggs are great for the eyes. The American Macular Degeneration Foundation says that eggs are one of the foods that may prevent or slow the progress of macular degeneration. According to a 2009 study, older adults who consumed four egg yolks a day for five weeks had improved macular health. The reason for eggs’ eye health properties is their carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

According to the Mayo Clinic, moderate consumption of eggs (up to seven eggs per week) may prevent some types of stroke. A study at Yale University found that it was safe for people with heart disease to eat two eggs per day without any negative impact.

Eating eggs during pregnancy can help to prevent birth defects because they are so nutritionally rich, with vitamins and minerals that are necessary for a healthy baby like folate, choline, and selenium. However, pregnant women should never eat raw or undercooked eggs.

Eggs contain about 6.28 grams of protein, making them one of the best food sources of protein. Eggs also contain all nine essential amino acids and three of the non-essential amino acids.

One egg yolk has about 300 micrograms of choline, an important nutrient that helps to regulate the brain, nervous system, and cardiovascular system. A study at Boston University School of Medicine found that people who ate a lot of eggs and chicken, both of which contain choline, had lower rates of dementia as they aged.

One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. The rest of the fat in eggs is heart-healthy monounsaturated and polyunsaturated fat.

Eggs are one of the only foods that contain naturally occurring vitamin D. Vitamin D is essential for bone health, immunity, and much more.

Eggs are a great food when you’re trying to lose weight. They are low in calories (about 80 calories per egg) and the protein they contain will keep you fuller longer. One study published in the International Journal of Obesity found that, when eggs were eaten for breakfast instead of bagels and total calories were limited each day, subjects experienced weight loss.

Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

Perfectly poached eggs

There are a few secrets to a perfectly poached egg.

  1. Poaching liquid; you need about 2 inches of liquid. You can use water or broth and it must be simmering. If the liquid is too cool your egg will come apart in the liquid and not hold its shape. If the liquid is too hot, your egg will boil. You want the liquid to be at a simmer, bubbles at the bottom and coming up the sides but not breaking into a boil.
  2. Acid; adding a TB of vinegar or lemon juice helps the egg whites stay together.
  3. Add eggs in one at a time. I crack them into a ramekin first and then gently slide them into the water.
  4. Depending on how you like your egg, you’ll cook it between 3 and 5 minutes. 3 mins should give you set whites and a warm yolk, 5 mins your yolk will be set as well.

I like to serve mine with a sprinkle of cheese and spoon full of salsa.