Hack Your Eggs
Eggs are one of the most nutritionally dense and healthiest foods you can eat. Incorporating them into your morning breakfast routine can be a smart and easy way to prioritize your health and ensure a full and energized start to your day. By doing that, you will put yourself ahead of most people already! I eat eggs every morning and I credit them with playing a significant role in reclaiming my health.
Why are They Good for You?
Eggs are a superfood, offering nearly every vitamin and mineral essential for the human body. They are loaded with vitamin A, vitamin B12, vitamin E, selenium, zinc, and more. They provide a rich source of choline, crucial for maintaining flexible cell membranes and supporting cognitive function and memory. Additionally, egg yolks contain the antioxidants lutein and zeaxanthin, enhancing brain protection, improving neural processing speed, and promoting eye health. Eggs are also a great source of high-quality protein, containing all the essential amino acids needed for the body.
Now, Let’s Hack our Eggs for Maximum Benefit!
Eat the Whole Egg
If you don’t eat egg yolks because you’re afraid of cholesterol, please know you are wrong. Contrary to past concerns, research has shown that eggs do not have a significant negligible impact on your cholesterol. In fact, eggs can improve your heart and brain health! When you don’t eat the egg yolk, you are eliminating several essential vitamins (D, A, K, E) and minerals (iron, phosphorus, zinc, and selenium) vital for vision, bone health, immune function, and blood clotting. So next time you make eggs, make sure to include those nutrient-packed yolks!
Cooking Method
Whether frying, scrambling, or boiling, try to use the lowest heat possible within your time constraints. Yolks contain vulnerable fats, and low heat helps preserve them, preventing oxidation. (oxidation = harmful to our cells.) Additionally, low heat retains more proteins and nutrients! Aim for runny or custard-like yolks for optimal benefits. For scrambled eggs and omelets, aim for a creamy and soft consistency instead of dry and hard.
What to Cook With
My go-to for cooking eggs is frying them in grass-fed butter. Butter is more stable at higher temperatures than typical olive and canola oils, which are more susceptible to oxidation and potential cell damage. (Refer to my Nutrition 101 blog post.) While coconut oil is also stable at higher temperatures I prefer the taste of grass-fed butter. Stick to using stable, heat-safe cooking methods like grass-fed butter and organic coconut oil to avoid unnecessary oxidative damage and nutrient depletion!
What Type of Eggs to Use
When shopping for eggs, you may come across terms like “pasture-raised” and “free range” compared to conventional egg brands. For optimal health, pasture-raised is the best choice. These hens have the most outdoor time, larger space requirements, and forage extensively on grass and insects. These factors contribute to a healthier egg and a more humane life for the chicken. Free-range is the next best option. Free-range hens must have access to outdoors, but regulations may vary. This can mean they spend a lot of their time indoors. And the least optimal choice is conventionally raised. But if you are tight on your budget, going with conventionally raised is way better than cereal and cinnamon rolls! Eggs labeled “organic” and “certified Humane” are also great options and will provide high-quality nutrients
How to Spice it Up
With the right eggs and cooking methods in place, you can enhance the flavor and nutrition with herbs. Turmeric, containing curcumin, a potent anti-inflammatory compound that supports a healthy immune system, adds a kick of nutrition to your eggs. Studies also show that turmeric has anti-cancer effects and can reduce inflammation! Next, pair it with black pepper to boost its potency - combining the piperine in black pepper with the curcumin in turmeric enhances curcumin absorption by 2000%! These two spices should be used together often, so why not put them on your eggs to start your day strong? I add garlic salt and hot sauce for extra taste!
Hacks In summary:
Eat the whole egg
Use low heat, aim for a softer consistency
Cook with butter or coconut oil
Optimize for pasture-raised, organic, certified humane, and free-range eggs
Spice it up with turmeric, black pepper, and other herbs/spices of your choice!
