Nutritionists confirm: eggs are one of the highest-quality sources of protein for breakfast. Here’s a detailed guide to how eating eggs can increase feelings of fullness and improve memory.
Do you sometimes want to have eggs for breakfast but end up skipping them because you’re in too much of a rush? Although preparing a substantial breakfast isn’t easy when you work nine to five, experts point out that taking the time to make an egg-based breakfast is definitely worthwhile. Not only does it provide a lasting feeling of fullness, making you less likely to feel hungry before lunchtime, but it can also support mental clarity and provide plenty of energy.
Below, we explore what expert nutritionists have to say about why eggs are an excellent breakfast choice and how to incorporate them into a healthy diet.
Say goodbye to hunger and mental fatigue
Nutritionist Leticia Carrera explains: “Eggs can help reduce fatigue and boost physical and mental productivity.” This mental clarity can help you get through a demanding day. Another expert, Paula Martín Clares, adds in her book “Your Skin’s Health Depends on Your Diet”: “Eggs can help keep us healthy and energised at any age. What’s more, they can improve memory and help protect our eyesight.”
Nutritionists debunk the myth that “you should only eat three eggs a week”
When it comes to the many benefits of eggs, nutritionist Boticaria García offers some of the strongest and most convincing arguments in her bestselling book Your Brain Is Hungry: “Eggs provide the highest-quality protein, and they’re inexpensive and versatile. Forget the outdated idea that you shouldn’t eat more than three eggs a week. As long as they’re prepared properly (avoid frying them or eating them with bacon), it’s perfectly fine to eat eggs every day.”
Photo: Alesia Kozik
Don’t just eat the whites! Egg yolks are packed with nutrients
Although some fitness advice recommends eating only egg whites, whole eggs actually have greater nutritional value.
Egg yolks contain protein, choline (which is closely linked to emotional wellbeing), iron and zinc.
Protein: An egg provides approximately 10% to 20% of the recommended daily intake of vitamins A, D, E and K, and is also rich in phosphorus and vitamin B12, contributing to muscle and immune system health.
Want healthy hair? Cooked eggs contain a key nutrient: biotin
Eggs are rich in biotin (also known as vitamin B7 or B8). Hair specialist Steven Walker explains that biotin plays an essential role in metabolic processes, improving hair structure and supporting hair growth. However, experts recommend cooking eggs before eating them. This is because raw egg whites contain avidin, a protein that interferes with biotin absorption in the intestines. So, for healthy hair, opt for cooked eggs.
Leticia Carrera also recommends always choosing organic eggs when shopping.
6 healthy and delicious egg breakfast combinations
For a healthier approach, avoid frying and opt for boiled, poached, baked or scrambled eggs instead. Here are six balanced egg breakfast ideas recommended by nutritionists:
Toast some wholemeal bread and top it with eggs, cheese, salmon or avocado.
Make scrambled eggs with avocado and chopped tomatoes.
Serve ham, salmon or turkey alongside boiled or scrambled eggs.
Mix spinach, tomatoes, onions and cheese into beaten eggs to make an omelette.
Combine 4 tablespoons of oats, 2 egg whites, 1 egg yolk, 1 small apple and cinnamon to make muffins. Simply cook the mixture in the microwave for 4 minutes before serving.
Make wholemeal tortilla wraps filled with eggs, hummus and beef.