30 healthy egg recipes

Egg healthy recipes

Here you´ll find 30 healthy egg recipes. Who doesn´t love eggs? They are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2.

The whites contain vitamin D, B6, B12, selenium, zinc, iron, and copper.

A study published in Paediatrics magazine has suggested that giving young children just one egg a day for six months, alongside a diet with reduced sugar-sweetened foods, may help them achieve a healthy height and prevent stunting.

Raise HDL (The “Good”) Cholesterol

HDL stands for high-density lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10%.

It is true that eggs are high in cholesterol. A single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out.

Nevertheless, the response to eating eggs varies between individuals:

  • In 70% of people, eggs don’t raise cholesterol at all
  • In the other 30% (termed “hyper responders”), eggs can mildly raise total and LDL cholesterol

Major Benefits for Eye Health

Egg yolks contain large amounts of both lutein and zeaxanthin, powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142%.

Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

Lower Triglycerides

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease.

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18%.

High in Quality Protein

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few.

Help You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient.

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks

10 thoughts on “30 healthy egg recipes”

  1. And eat the yellow stuff too, the yolks I think is the English word…people think eggs are bad for your cholesterol, but that is a not true.
    XxX

    1. I´ve read about it :) For years we´ve been told the yolks contain all the cholesterol and the whites contain the protein.
      My conclusion is we cannot trust food industry. Big companies pay for “studies” and these say what the companies need to sell their products.
      Hugs ;)

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Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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