The Science of Deliciously Good Health

In my family personal time comes with a price, literally. For example, taking two minutes for a quick gossip on the phone this morning resulted in a completely unraveled roll of glad wrap – price, $2.83. Of course, the mischievous look on my toddlers face when he tried to hide it in the fax machine – priceless.

Meals that are inexpensive and quick to prepare – while also being nutritious and delicious – are a big sell in our household.

Although eggs have taken a beating (pun alert!) by public health advocates in the past – because of their high cholesterol content – several recent studies suggest that instead of contributing to heart disease, eggs actually lower the risk. One such study (conducted by researchers from Harvard) suggests that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels most.

A recent study published in the March issue of the Journal of Agricultural and Food Chemistry suggest that eggs may reduce another heart disease risk factor — high blood pressure. Authors of the study identified several different peptides in boiled and fried eggs that act like potent ACE inhibitors – a group of prescription drugs used to treat high blood pressure. It looks like mornings will be “sunny-side” up for fried-egg-fanatics, as fried eggs had the highest ACE inhibitory activity. (Make sure to use olive oil instead of butter to further increase healthfulness).

Eggs are also an excellent source of protein and vitamin B, including biotin, thiamine, and vitamin B12. They’re also a good source of vitamin D – an important compound involved in the treatment and prevention of heart disease, and one to watch out for as three in four Americans are vitamin D deficient.

Egg yolks are rich in several nutrients that promote heart health, such as betaine. Researchers from the Netherlands found that betaine can reduce levels of homocysteine, an amino acid that can damage to blood vessel walls. Elevated levels of betaine is linked to increased risk for heart disease, neural tube defects, osteoporosis, Alzheimer’s disease, and cancer.

Eggs provide a great source of dietary choline, an organic compound involved in destroying homocysteine (the pesky metabolite that damages blood vessels). It’s also a major component of acetylcholine – one of the brain’s key neurotransmitters. Choline can help to keep your brain “unscrambled” (couldn’t resist), as it’s a big component of many fat-containing structures in cell membranes, so it helps cells to keep their shape and integrity. 

Click here for the top 10 health benefits of eggs. Of course, this doesn’t mean you should be cooking a dozen fried eggs for breakie each morning – as with everything, moderation is key. 

Eggs are so versatile, and can be used in dozens of recipes – from egg bakes to scrumptious cakes. Here’s a delicious recipe for a super simple omelette that is on high rotation in our household.

 Preparation: Heat some olive oil in a pan. 

Beat the eggs together with the milk in a bowl, add the onions, chopped chives, tomatoes, parmesan, and thyme, and pour into the pan. 

Draw the sides in gently as it cooks. 

Turn the heat down to allow it to cook through. 

Have a look at the underside, and if it’s golden brown, flip half the omelette over onto itself in the pan, then slide onto a warm plate. 

Serve with a delicious side of salsa or salad, and a toasted whole grain bread.

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