Categories: Nutrition, Recipes2.9 min read

by Stephen Luther, M.D.


The Incredible Benefits of the Simple Egg

Eggs, a simple yet versatile food that can be easily incorporated into our daily meals. Despite their small size, eggs are packed with nutrients and have numerous benefits for our health. From aiding in weight loss to improving brain health, eggs are undoubtedly one of the most nutritious foods you can add to your diet. Let’s explore a few of the incredible benefits of the simple egg and why you should consider including it in your daily meals.

Eggs are a Rich Source of Protein

Protein is essential for our body’s growth and development. It is also a critical nutrient for muscle building and repair. One large egg contains around 6 grams of protein, making it an excellent food choice for those who lead an active lifestyle. Including eggs in your breakfast helps you stay full for longer and promotes weight loss.

Eggs are an Excellent Source of Fat

Eggs contain natural fats which are essential for life and optimal health.  An egg contains saturated, polyunsaturated and monounsaturated fats which are all natural and supportive of your bodies needs.  (perhaps reference our earlier article re: fats).

Eggs are Packed with Essential Vitamins and Minerals

Eggs are an excellent source of several nutrients such as vitamin A, D, and B12, iron, and zinc. These nutrients are essential for maintaining healthy skin, nails, and hair. They promote brain health, boost the immune system, and help prevent certain types of cancer.

Eggs Can Reduce the Risk of Heart Disease

Contrary to widespread belief, eggs are not bad for your heart, and they don’t increase your risk of heart disease. In fact, eggs can reduce the risk of heart disease by improving your cholesterol levels. The high-quality protein and healthy fats present in eggs help keep your heart healthy.

Eggs Promote Brain Health

Eggs are an excellent source of choline, a nutrient that is crucial for brain health and development. Choline plays a significant role in maintaining healthy nerve function, memory, and mood. Including eggs in your diet can help improve brain function and reduce the risk of age-related cognitive decline.

Eggs are Affordable and Easy to Cook

Eggs are an affordable and easy-to-cook food item that can be easily incorporated into your daily meals. From boiled eggs to egg scrambles, the possibilities are endless. Eggs are also a fantastic addition to salads, sandwiches, and smoothies.

Let’s Get Cooking

Eggs are an affordable, easy-to-cook food item that can be easily incorporated into your daily meals in many ways, including this favorite recipe of ours, the vegetable and egg scramble:


  • ½ cup chopped fresh broccoli florets
  • ½ cup diced fresh mushrooms
  • ½ cup diced red pepper
  • ½ cup diced orange pepper
  • 1 cup fresh spinach leaves
  • 4 large eggs, lightly beaten
  • ¼ cup milk (optional)
  • Salt and pepper to taste
  • Olive oil for cooking


  • Heat a tablespoon of olive oil in a non-stick skillet over medium heat.
  • Add the diced peppers and mushrooms to the skillet and sauté for 2-3 minutes until slightly softened.
  • Add the chopped broccoli florets and spinach leaves to the skillet and cook for another 2 minutes until wilted.
  • In a bowl, whisk together the eggs, milk (if using), salt, and pepper.
  • Pour the egg mixture over the vegetables in the skillet.
  • Using a spatula, gently stir the mixture until the eggs are cooked and scrambled, about 3-4 minutes.
  • Remove from heat and serve hot.

Feel free to customize this recipe by adding your favorite vegetables or seasonings. Enjoy your vegetable and egg scramble!


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