Eggs – Nutritional Powerhouse

It’s important to find ways to eat healthy when you have a chronic illness. You need recipes that are quick, easy and nutritious. 

That’s why I love eggs. They can be used in numerous different ways and they contain so many nutrients that it makes them one of the most perfect foods.

Eggs nutritional powerhouse

Since healthy protein is good for most diets I thought something as easy to prepare as an egg deserved a minute of our attention. Plus, I also want to mention how cheap they are! When it comes to protein, it’s one of the cheapest you can find so it’s a cost-effective way to add health benefits to your diet!

I know, years ago we were told to avoid eggs, especially the egg yolk, because of the cholesterol. But now we know, from further research, that eggs actually raise our HDL levels (which is our good cholesterol) and help regulate our bad cholesterol actually reducing our risk of heart disease. Eggs are no longer a villain!

Look at this list of some of the nutrients found in whole eggs:

  • Vitamin A
  • Folate
  • Vitamin B5, B12, B6 and B2
  • Phosphorus
  • Selenium
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Calcium
  • Zinc

Eggs contain 6 grams of protein, 5 grams of healthy fat and more than 100 mg of a little-known nutrient called choline which our bodies use to build cell membranes. Choline also helps to maintain liver and brain health!

Lutein and zeaxanthin are also found in eggs which are necessary for good eye health and preventing macular degeneration and glaucoma. Both of these eye diseases can be hereditary and my mother actually suffers from both – so finding things that can help reduce my risk are important.

I don’t pretend to be a nutritionist so here are a few posts with great info if you’d like to read more:




I came across this yummy recipe on Pinterest a while back for mini frittatas. It’s easy to switch up the added ingredients and customize it to your tastes. They freeze really well and they’re a great way to get a healthy start to the day. So, on the days I wake up miserable or I’m in a flare, these little babies have served as a nutritious meal!

I also love deviled eggs and eggs cut up in salads for an extra protein boost, but do you know something I can’t stand? Peeling the hard boiled eggs. I seem unable to peel an egg without doing irreparable damage to the egg white. They end up looking like they’ve been through a war zone.

Recently my daughter was given an old egg cooker machine from a friend. She tried it out and boom, we were sold! It was an amazing game changer for me and has made it even easier to include eggs in my diet. The shells peel off without one problem or one gouge to the white. Perfect hard boiled eggs. Every. Time.

She left home a few months ago and took this handy machine with her so I had to buy one for myself. I found this Hamilton Beach 25500 Egg Cooker with Built-In Timer and it was really affordable so I grabbed it.

Eggs are also a common food allergy.

If you’ve noticed you have any allergic response to eggs you’ll want to talk to your doctor to determine the number of eggs you can consume each day or each week. Also, some tests have shown that eggs baked in recipes can bring about less of a reaction and might allow you to build up your ability to consume more – so be sure to ask your doctor about that as well. 

What’s your favorite way to prepare eggs? Leave your best recipe in the comments below!

 

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14 thoughts on “Eggs – Nutritional Powerhouse

  1. I adore eggs as well. I usually scramble them with bell pepper, green onion, grape tomatoes, sea salt and cholula hot sauce. I find the hot sauce more tolerable than ground black pepper for a little zip of flavor.

  2. I love eggs too, but don’t have Pinterest and the link to Amazon seems to be broken, at least on my phone. Can you post them to the comments please? Thanks!

  3. Linked is fixed and I am ordering today. Thank you very much for the lead. I have the same problems peeling eggs and I never seem to get them as hard cooked as I prefer. Grace is sufficient. Thank you for reminding me of that as I have been Miss Whiny Pants feeling sorry for myself lately.

  4. I have recently learned on Facebook that baking soda helps to peel the egg. Where was this little tip all those years ago! I put my eggs in a saucepan, pour in water to the point of almost covering the eggs with water, sprinkle in the baking soda and bring it to boil. Once it begins boiling, I drop the heat to medium and cook the eggs for 10 minutes. I then carefully pour out the hot water, add cold and set the pan of eggs to the side for a few minutes to cool them. Then they are ready to eat or I put them in the frig for later. So glad eggs are back on the diet plan again for the diet police.

    • I glad they’re back too Jacquie! I had tried baking soda before but it didn’t work right for me. Do you know how much you put in the water?

  5. Learning about Fibro as a new patient (which I still have a hard time believing) is making my head explode. This is helping to bring my mind into some kind of focus. I am thankful that it didn’t “strike” until menopause TOOK OVER my body, as I read that it can hit much sooner in life. I just thought I was going downhill fast at 56. I thought “so much for diet and exercise!” I am (was) normally a very healthy and active person. I had my first major “flare” the end of December after a traumatic experience. I woke up feeling like I had been hit by a truck. I told my husband. “Something is WRONG with me. What is this?”. I got on the internet and began searching “muscle disorders”. Everything fit with Fibromyalgia, (even things from the year of 2016, which I attributed to menopause). My mind went numb. Now I am under a Rheaumatologists care. The pain has lessened but never totally left. A friend of mine suggested the blog. 🙂
    So “thank you all for listening”. People really do look at me like I’m “making things up”, or they say “it’s tough getting old” (heard that one). Do they not know me? Lol. I do not make things up, or play the pity card. (at least not yet) Lol. (I could use this to my advantage…:) … JK)
    Life is good.

    • It’s so hard to get people to understand Rosa. I don’t know anyone that would choose a chronic illness and chronic pain. Just keep learning all you can and figure out what works for your body to keep the flares in check! Thank your friend for sending you my way! 😉