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It can be hard to balance the demands of eating well without spending a lot. In this series, we examine everyday supermarket products to help you make informed decisions.
Sunna Van Kampen, founder of Tonic Health, who went viral on social media for reviewing food in the search of healthier choices, and dietician Nichola Ludlam Raine from nicsnutrition.com offer their expertise – and in this final part of the series, they’re looking at eggs.
“The humble egg is one of the most nutritious, affordable and versatile foods you can find in the supermarket,” Sunna says.
Here’s why…
‘Nature’s multivitamin’
Eggs are essentially “nature’s multivitamin”, Sunna says.
“Each egg contains about 6g of high-quality protein, which is vital for muscle repair, immune function, and overall health.”
Eat three in a day and you’re adding 18g of protein. It’s also what’s called “a complete protein” – one with all nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine).
They contain 19 nutrients:
- Vitamin A: 270 IU
- Vitamin D: 41 IU
- Vitamin E: 0.5mg
- Vitamin K: 0.1mcg
- Vitamin B2 (Riboflavin): 0.25mg
- Vitamin B5 (Pantothenic acid):0.7 mg
- Vitamin B6: 0.1mg
- Vitamin B9 (Folate): 24mcg
- Vitamin B12: 0.6mcg
- Calcium: 28mg
- Iron: 0.8mg
- Magnesium: 6mg
- Phosphorus: 99mg
- Potassium: 69mg
- Sodium: 70mg
- Zinc: 0.6mg
- Selenium: 15.4mcg
- Copper: 0.025mg
- Manganese: 0.02mg
“These nutrients support everything from vision and bone health to brain function and metabolism and are great to add into your diet every day,” Sunna says.
Antioxidants and more
“The yolk also contains powerful antioxidants like Lutein and Zeaxanthin, which are crucial for eye health but one of the most important is Choline – which a single egg will provide c 147 mg,” he says.
“Four eggs a day and you’ll be able to reach 100% of your required choline intake – which is essential for the brain, nervous system, liver and cell function.”
Can you eat them every day?
“For years, eggs got a bad rap due to their cholesterol content,” Sunna says.
“But thanks to advancements in nutritional science, we now know that the cholesterol in eggs doesn’t significantly impact blood cholesterol levels for most people.
“In fact, studies have shown that eating eggs can improve your HDL (good) cholesterol while maintaining the healthy HDL to LDL cholesterol ratio.
“So, if you’ve been avoiding eggs for this reason, it’s time to bring them back to your breakfast table.”
Nichola says…
“There is no recommended limit on the number of eggs you should consume weekly.
“However, incorporating variety is key to a balanced diet (in clinic I often suggest patients have up to 2 eggs daily for this reason). Enjoy eggs in different forms – whether poached, boiled, or as an omelette – to keep your meals diverse and interesting.”
Eggs vs other superfoods/alternatives
Let’s compare eggs to other popular superfoods and “health food” options.
An egg on average costs between 26-31p (for free-range).
Each medium egg roughly weighs 55g – which means we’re looking at £4.77/kg (although some of that weight is the inedible shell).
- Blueberries – typically £12/kg
- Green powders – around £30/kg
- Protein bars: up to £45/kg
“With the added nutrient profile you get from protein and amino acids to vitamins and Choline, they are in my opinion one of the best superfoods in the supermarket,” Sunna says.
“It’s also worth noting that the quality of the chicken’s life and the food they eat impacts the nutritional content of eggs, so the investment in free range or organic does actually lead to a more nutritious egg.
“They are accessible to everyone and can be easily incorporated into any meal of the day.”
Nichola’s view – and a vegan alternative…
Nichola agrees: “Eggs are indeed a powerhouse of nutrition, providing an excellent source of high-quality protein, essential for muscle repair and overall body function.
“Rich in vitamins and minerals such as vitamin B12, vitamin D, and selenium, eggs also contain beneficial antioxidants like lutein and zeaxanthin, which support eye health.
“Nevertheless, it’s important to recognise that some individuals, including many children, are allergic to eggs, and others may avoid them due to vegan dietary choices.
“For these cases, tofu serves as an excellent protein-packed alternative in savoury dishes.
“Additionally, chia seed eggs can be used in baking as a vegan substitute.”
To make a chia seed egg, mix one tablespoon of chia seeds with three tablespoons of water and let it sit for about 15 minutes until it forms a gel-like consistency – this mixture can replace one egg in various recipes.
That was the last part of this series – in which we covered everything from bread and biscuits to sweets and cereals.
Catch up on any you’ve missed below…
