In my last article, We have already discussed “How important it is to have breakfast early morning” to keep you energetic full day. Skipping breakfast is never a healthy idea to start with your day, instead researches believe it severely impair your metabolism, mental alertness and increase your chances of weight gain. Therefore eating a healthy breakfast is very important to keep your body weight under control and to prevent illness.A nutritionally balanced breakfast is the one which contains adequate amount of carbohydrates, proteins,vitamins, minerals, fibre. One excellent breakfast option is “Egg” as it has good amount of nutritional value and it proves to be very healthy option for those who wants to lose their weight. Eating egg in breakfast or lunch makes you feel full throughout the day and thus prevent you from snacking high calorie food in between and over eating.
Health benefits of Egg
Egg is a storehouse of vital nutrients, making it as an integral part of healthy diet. Egg white has half the egg protein which act as building blocks of bones, muscles, cartilage,skin and blood. The body uses protein to build and repair tissues and as well for making enzymes, hormones etc. Unlike fat and carbohydrates, body does not store protein and hence eggs serves as perfect choice of protein source for the body.
Eggs are also good source of riboflavin and selenium. Riboflavin is a water soluble vitamin which is involved in vital metabolic processes for normal cell function, growth and energy production.
Many of us actually on other hand fear to eat egg yolk as it contains fat and cholesterol but it is actually a healthy food if consumed in moderation. Egg yolk is an excellent source of vitamins A, B12, D, E, K folic acid and pantothenic acid. It is also good source of calcium, phosphorus, iron, zinc, lecithin and selenium. And it is observed that iron found in yolk is easily digestible and assimilated in the body.
According to the study,egg is believed to prevent muscular degeneration due to carotenoid content especially lutein and zeaxanthin which are very good for developing healthy eyes.
Following are the ways in which egg can be prepared for breakfast or lunch:
Egg can be easily boiled in boiling water which is one of the healthiest way to consume it. To make the perfect boiled egg, drop eggs with their shells into simmering water and cook for 10-15 min on a medium flame. Hard boiled egg can be eaten plain, sliced, mashes or mixed with other dishes.
Poaching of egg is another way of making oil free preparation of eff. To poach an egg, allow water to simmer in the pan. And then crack the egg into bowl and slide it into the pan. Cook the egg until the white part solidifies and make sure the yolk remains soft. The perfect poached egg has a runny yolk with hard crust outside.
Scrambled egg is one of the favorite dish, eaten by everyone. To make scrambled egg. Whisk the egg in a bowl and pour it into pan. Allow to set for some time and then stir through it to scramble the egg. To increase it nutritional value and taste add some vegetables like onions, tomatoes, bell pepper etc.
And finally the easiest way to make egg is to just fry it with little oil in pan which goes best with jam and toast in morning breakfast.
Healthy cooking options with egg
Practice healthy cooking methods when you are using eggs because raw and uncooked can cause food borne illness hence ensure that you have cooked egg properly. Avoid using too much of oil while frying it and try to combine egg with other vegetables to increase its nutritive value.