What is your favourite breakfasts? In our family we have many – porridge, chia pudding, muffins with a nice cup of coffee, and also eggs, which we mostly eat on weekends. I love eggs in all forms and shapes – boiled, fried, poached, scrambled, omelette, served with vegetables, salmon, avocado, etc.
The only people who don’t eat eggs in our house are my children, who have egg intolerance which is a serious thing, so don’t mess with eggs if you don’t tolerate them well, but if you do – it is an amazing and nutritious food.
Eggs are real beauty food as they have a ton of beauty benefits! First, the protein and vitamins such B12 and biotin help nourish hair, skin and nails. Eggs are also full of Omega 3 fatty acids which give you beautiful clear skin and shiny hair. The amounts of Omega 3 in eggs may vary with the chicken’s diet, so you need to look for best organic free range eggs, better from local farmers.
This morning we had a simple but nutritious breakfast – eggs fried with mushrooms and rosemary.
Rosemary gives an amazing flavour to the dish and mushrooms make it very filling. I added some fresh rosemary from my garden to frying mushrooms and the smell in the house was heavenly!
|Vitamins||Per medium size egg||% RI||Per 100g
= content of
2 medium eggs
|Vitamin B2 (riboflavin)||0.25mg||18%||0.5mg||36%|
|Choline||144mg||No RI||285mg||No RI|
|Minerals||Per medium size egg||% RI||Per 100g||% RI|
And now you can see what these Vitamins and minerals do for your body!
|Vitamin A||Vitamin A contributes to the maintenance of normal skin and the normal function of the immune system. It also contributes to normal vision.|
|Vitamin D||Vitamin D contributes to the maintenance of normal bones and teeth, the absorption and use of calcium and phosphorus in the body, to normal muscle function, and to the maintenance of normal immune system function.|
|Vitamin B12||Vitamin B12 contributes to the formation of red blood cells and normal energy metabolism. It also contributes to the normal function of the immune and nervous systems.|
|Vitamin B2 (riboflavin)||Riboflavin contributes to normal energy metabolism and to normal red blood cell development, vision, and nervous system function.|
|Folate||Folate contributes to the division of cells and therefore to tissue growth during pregnancy. It also contributes to normal blood formation and normal functioning of the immune system.|
|Biotin||Biotin contributes to normal energy metabolism and to the maintenance of normal skin, hair, and nervous system function.|
|Pantothenic acid||Pantothenic acid contributes to normal energy metabolism, mental performance, and to making vitamin D and some hormones.|
|Choline||Choline contributes to normal fat metabolism and liver function.|
|Phosphor us||Phosphorus contributes to the maintenance of normal bones and teeth. It also contributes to the normal function of cell membranes and to normal energy metabolism.|
|Iodine||Iodine contributes to the production of thyroid hormones, the normal functioning of the thyroid gland, and to normal energy metabolism. It also contributes to the maintenance of normal skin and nervous system function.|
|Selenium||Selenium contributes to the protection of cells against oxidative damage. It also contributes to normal immune system and thyroid gland function, and to the maintenance of normal hair and nails.|
1. EU register of nutrition and health claims made on foods
2. Department of Health (2012) and Finglas P.M et al. (2015) McCance and Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry