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Monday, June 17, 2024

Whole Eggs Health Benefits

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Eggs are some of the commonly served foods today and they are among the many products that are sold in the market. Aside from protein and cholesterol, eggs are known for their health benefits to man. The following are the health benefits of eggs, along with a sample recipe.

Health Benefits

Vitamins and Minerals

One of the health benefits whole eggs have is the set of vitamins and minerals it has. According to Authority Nutrition, whole eggs contain vitamins A, B, D, E, and K. Vitamin A is great for eyesight and the integrity of the mucus membranes of the skin and other organs. Then, vitamin B promotes the function of the nervous system, which includes the brain and the spinal cord. The functions of the brain include memory and cognition. Vitamin D helps in calcium absorption and bone growth while vitamin E acts as an antioxidant that helps the body get rid of unwanted substances in the body like toxins and free radicals. Then, vitamin K helps in blood clotting, preventing bleeding. In terms of minerals, whole eggs contain phosphorus, selenium, calcium, and zinc. Phosphorus and calcium work hand in hand for bone absorption while selenium helps prevent cellular and tissue damage.


Whole eggs are sources of protein, a macronutrient responsible for the growth, repair, and recovery of cells and tissues. According to Be Well, a large egg contains about six grams of protein, which is composed of amino acids. Hence, vegetarians and meat-eaters will be able to benefit from the protein content of whole eggs. To add, as per the publication, whole eggs are way more delicious than just the egg white.

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Weight Loss and Cardiovascular System

Whole eggs also helps promote weight loss and cardiovascular health. According to Medical News Today, studies found that eggs have high quality proteins that help provide energy to the body, in addition to the sense of fullness it gives; this fullness prevent craving and overeating. Thus, it helps reduce a person’s overall calorie intake. Since weight loss is associated with cardiovascular health, eating whole eggs helps prevent heart disorders like hypertension and coronary artery disease.

Sample Recipe

One recipe for whole eggs is Whole Eggs in Coconut Masala. According to BBC UK, the recipe ingredients include the following:

3 tbsp. of vegetable oil

6 eggs (hard-boiled)

1 tsp. of ground turmeric

1 tsp. of Kashmiri chili powder

400 ml coconut milk

2 medium red onions

1 ½ inch fresh root ginger

3 fresh green chili

½ tsp. salt

1 tsp. sugar

chopped coriander leaves

½ tsp. garam masala.

To prepare, as per the publication, oil is heated in a saucepan. Then, the whole eggs are added and fried for one to two minutes or until lightly colored. Next, the turmeric and chili powder are added and cooked for another 30 seconds and the coconut milk is stirred in and brought to a simmer. Once done, the ginger, onions, chilis, and salt are added and simmered for five minutes. A splash of water is added if the liquid becomes too thick. Then, the sugar and coriander are added and the garam masala is sprinkled. Finally, the eggs are halved and rice is served.

Whole eggs are beneficial to a person’s health. Along with its health benefits, it is simple to add them in various meal recipes for the entire family.

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