Half a dozen reasons to eat more eggs
Celebrate World Egg Day (Friday 10 October)
Whether we’re eating eggs for their health benefits, to help reach protein goals, or to spark more creativity in the kitchen, there are an abundance of reasons to include eggs in our diets. Eggs are a staple around the world.
With that in mind, here are half a dozen reasons to eat eggs, as well as some global recipe inspiration to mark World Egg Day. Let’s get cracking!
EGG FACT 1: Eggs have a useful role to play in a healthy balanced diet for weight loss. Eggs are relatively low in calories (there are 66 calories in a medium size egg) and are nutrient-dense, providing high quality protein as well as a range of vitamins and minerals.
Prevalence of obesity is low in Japan. Try these Japanese Okonomiyaki Pancakes for a protein-packed weeknight meal.
Serves: 1 Prep: 10 mins Cook: 15 mins
Ingredients
• 2 British Lion eggs
• 2 small red onions, finely sliced
• 2 tbsp vegetable oil
• 50g plain flour
• 50ml cold stock
• 1 tbsp light soy sauce
• 1 small potato, peeled and grated
• 2 spring onions, chopped
• 1 tsp grated ginger
• 100g Chinese cabbage, finely shredded
• To serve:
• Okonomiyaki sauce or HP sauce
• Mayonnaise
Method
1. Heat the oil in a frying pan, add the sliced onions then fry gently for 5 minutes until crispy. This is best done slowly so as not to burn them. Once golden brown and crispy, drain on kitchen paper.
2. Whisk together the flour and one egg adding in the cold stock and soy to make a smooth batter. Stir the cabbage, potato, spring onions, ginger and ¾ of the crispy onions.
3. one tablespoon of oil in a frying pan and add the batter. You want a relatively thin pancake. Cook for 5 minutes on each side on a medium heat.
4. Whilst the pancake is cooking fry the egg in a little oil in a large frying pan.
5. Once the pancake is cooked tip out onto a plate, top with the fried egg and the reserved crispy onions and alongside the sauces ready to serve.
EGG FACT 2: Eggs top up missing essential nutrients - Potassium, calcium, iron, iodine, folate, vitamin D and fibre are highlighted by the European Food Safety Authority (EFSA) as nutrients of concern for Europeans. Eggs can help redress some of these nutrient imbalances as they provide clinically useful amounts of iodine, folate and vitamin D, plus choline – which supports the brain.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of B vitamins including folate, biotin and pantothenic acid, as well as the nutrient choline, and other essential minerals and trace elements, including phosphorus. Folate is particularly important during pregnancy as it contributes to the division of cells and therefore to tissue growth.
EGG FACT 3: Eggs help support healthy pregnancy They can make an important contribution to a healthy, balanced diet for pregnant women, helping them to achieve necessary intakes of vitamins and minerals.
EGG FACT 4: Eggs are a protein powerhouse. With 6g of protein per egg, they are amazing for helping to meet your macro goals. Huevos Rancheros is high on protein and hits the spot! Perfect for brekkie, lunch or dinner.
Serves: 2 Prep: 15 mins Cook: 20 mins
Ingredients
• 4 medium British Lion eggs
• 1 tbsp olive oil
• 1 medium onion, finely sliced
• 1 x 400g tin black beans, drained and rinsed
• 1 green chilli, deseeded and finely chopped
• 200g cherry tomatoes, quartered
• juice of 1/2 lime
• 1/4 garlic clove, crushed
• 1/2 tbsp olive oil
• Corn tortillas
• 1/2 avocado, sliced
• 40g feta, crumbled
• Small handful of coriander, roughly chopped
Method
1. Heat half of the olive oil in a large frying pan over medium-high heat. Add the onion and cook for 5-7 minutes, until starting to soften. Add the black beans and cook for a further 3 minutes, then add the chilli. Cook for 2 more minutes, then roughly mash with a potato masher or a fork.
2. Make 4 indents in the bean mash and crack an egg into each one. Season with salt and pepper. Reduce the heat to medium and cook for 5-7 minutes, covering the pan towards the end, if needed, to help the eggs cook.
3. Meanwhile, make the tomato salsa. Combine the tomatoes, lime juice, garlic and remaining olive oil in a bowl and season to taste.
4. Heat the corn tortillas according to the pack instructions. Once the eggs are cooked, spoon over most of the tomato salsa, add the avocado slices to the pan, crumble over the feta and sprinkle over the coriander. Enjoy straight away with the corn tortillas.
EGG FACT 5: Eggs help with healthy ageing - muscles need protein to repair and grow. Eggs are rich in high quality protein – supplying all 9 essential amino acids - and are therefore an ideal choice for post-workout nutrition. This Chinese Egg Drop Soup is quick, nourishing and warming for the colder months post run.
Serves: 1 Prep: 5 mins Cook: 10 mins
Ingredients
• 1 tsp toasted sesame oil
• 1cm fresh ginger, peeled and sliced
• 1 star anise
• 350ml chicken stock
• 1 tsp soy sauce
• A small handful of curly kale, torn into bite sized pieces
• 1 large British Lion egg, whisked
• 1 spring onion, finely sliced
• Coriander leaves, to garnish
• Sesame seeds, to garnish
Method
1. Heat the sesame oil in a small saucepan over a medium heat. Add the ginger and star anise and cook gently for 1 minute.
2. Add the chicken stock and soy sauce and bring to the boil. Add the kale, season with salt and pepper and simmer for 3 minutes.
3. Reduce the heat to a gentle simmer and pour in the whisked egg in a steady stream. Leave for a minute to allow the egg ribbons to set.
4. Pour the soup into a warm bowl and garnish with the spring onion, coriander leaves and sesame seeds.
EGG FACT 6: Eggs are a smart food. Scientific research suggests that eggs and egg nutrients may be important for brain development and function [1].
Eggs are a particularly unique food as they provide a wide array of nutrients and bioactive compounds, including protein, choline, docosahexaenoic acid, folate, iodine and vitamins A, B12 and D, amongst others, many of which work in synergy [2].
Including eggs within daily diets is an easy, cost-effective and natural way to helping to provide a range of important brain nutrients, across life stages.
(1) Myers M & Ruxton CHS (2023) Eggs: Healthy or Risky? A Review of Evidence from High Quality Studies on Hen's Eggs. Nutrients 15(12):2657.
(2) Wallace TC (2018) A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span. J Am Coll Nutr 37(4):269–285.