Protein-rich and packed with essential vitamins and minerals, eggs are one of nature’s wonder foods, not to mention how versatile and relatively inexpensive they are. I’ve teamed up with British Lion eggs to share my favourite egg recipes and discuss what makes them so good for you.
Eggs are an awesome source of important nutrients including vitamin B2 (riboflavin), vitamin B12, vitamin D, vitamin A, selenium and iodine. They also contain a number of other B vitamins including; folate, biotin, and choline, and other essential minerals and trace elements such as phosphorus. Eggs are also a great source of protein and contain all 9 essential amino acids; the ones we cannot make in our bodies and must get from our diet.
One concern people often have is the high cholesterol content of an egg.
While they are indeed high in dietary cholesterol this does not necessarily mean it will increase the cholesterol levels in our blood. For years scientists and doctors believed that eggs and dietary cholesterol cause high blood cholesterol, and therefore increase our risk of heart disease and stroke. This belief lead to many countries including egg restrictions to their dietary guidelines However after many years of research, and better research methods, it has been shown that egg, and cholesterol, intake is not associated with heart disease and rather the amount of saturated fat we eat has more of an impact on health. Eggs do contain saturated fat, but also contain monounsaturated fat and polyunsaturated fat, which have been shown to overall reduce our risk of heart disease.
So my take away message to you is; there is no recommended daily allowance or limit of eggs in our guidelines, and eggs can be absolutely enjoyed as part of a healthy, balanced diet.
Another query I often get asked is if it is safe for pregnant women to eat raw or runny eggs.
Infants, pregnant women and elderly people have historically been advised to avoid soft boiled eggs, as fully cooking would remove any potential risk from contracting food poisoning from the salmonella bacteria they could contain which could cause a serious infection. However the Food Standards Agency (FSA) changed their guidelines on eating runny eggs in October 2017* as they thoroughly reviewed the scientific evidence about the safety of eggs,. They now say that infants, children, pregnant women and elderly people can safely eat raw or lightly cooked eggs that are produced under the British Lion Code of Practice – which 90% of UK eggs are, you just need to make sure you look for the British Lion mark on your egg shell!
For all other eggs, pregnant women and other vulnerable groups are still advised to avoid eating raw yolks. Don’t forget, eggs contain specific nutrients which may help support both your health and the development of your baby such as folate, vitamin D, iodine, selenium, and choline.
To help you explore just how versatile and delicious eggs can be, I’ve created 3 unique recipes for you to try;
- Savoury miso porridge with a poached egg and mushrooms – a perfect protein rich breakfast or easy supper.
- Scrambled eggs and black bean tacos – my favourite quick and easy dish for when I have friends over.
- Pea, mint, and feta frittata – make this in advance for breakfast, lunches or dinners during the week!
This blog post was sponsored by British Lion eggs. All opinions are my own.
* For more visit https://www.nhs.uk/Livewell/Goodfood/Pages/eggs-nutrition.aspx