It seems like every year, there’s a new superfood that gets a lot of hype. Kale, the curly-leafed vegetable, had its moment; so too did acai berries. But while these foods were virtually unheard of before news reports about their superpowers started spreading, there is one familiar food that often gets overlooked: the humble egg.

Are eggs a superfood? While there are no set criteria to determine whether one type of food is truly “super,” eggs, especially organic eggs, are similar to other foods deemed superfoods in that they are packed with vitamins, minerals, and antioxidants. So why haven’t they quite achieved superfood status? It may have a lot to do with their cholesterol content and doctor’s warnings to exclude eggs from a diet if one is at risk for heart disease. But more recent studies are showing that eggs are, in fact, a healthy addition to your diet.

An Egg-ceptional Nutrient Source

Eggs have a number of health benefits: They’re a low-calorie source of protein, offering up 6 grams of protein for only 77 calories. They’re a good source of vitamins like Vitamin B2, which helps break down macronutrients to be used as energy, and Vitamin D, which is good for bone health and the immune system (and which isn’t easy to find in food sources).

A single free-range egg also contains 22% of the recommended daily intake of selenium, a free radical-fighting antioxidant. It also contains two other antioxidants called lutein and zeaxanthin, which are both good for the eyes, plus choline, which is great for brain health.

While health buffs tout the health benefits of boiled egg whites or eating just the egg whites, keep in mind that most of the nutrients are found in the yolk—egg whites mostly just contain protein. If you’re concerned about the cholesterol content, it’s time to put your mind at ease. While in the past, eggs were vilified for their cholesterol content, more recent studies have shown that they don’t have much of an effect on blood levels of cholesterol. Thus, those with high cholesterol or who are at risk for heart disease can safely eat eggs a few times a week. What you should be avoiding instead are foods that are high in saturated and trans fats as well as those high in sugar. (If you are at risk for heart disease, make sure to discuss your diet with your doctor.)

Other Superfoods to Try

While the egg is a great source of nutrients, don’t go on a boiled egg diet just yet. After all, man cannot live on eggs alone or, indeed, on any single so-called superfood. The key is to include a variety of foods in your diet to ensure that you’re getting all the nutrients you need. Some other nutrient-dense foods you should include in your diet are:

Dark, leafy greens. Kale had its moment and it’s true that it’s packed with nutrients, but its leafy cousins are just as healthy. Like kale, spinach, mustard greens (known locally as mustasa), and cabbage also give you a hefty dose of Vitamins A, C, and K.

Fish. Salmon, tuna steaks, mackerel, anchovies, and sardines are a great source of protein and omega-3 fatty acids.

Whole grains. You can get plenty of fiber as well as vitamins and minerals from whole grains like brown rice, oats, and quinoa. Interested in trying other types? Read up on ancient grains here.

Berries. Apart from strawberries, fresh berries might be hard to find in the Philippines. Fortunately, the frozen kind retains the nutritional content so keep an eye out for vitamin-, fiber-, and antioxidant-rich blueberries and cranberries in the freezer section. Try to limit your intake of the dried kind as these may come with plenty of added sugars.

Nuts. Craving for something crunchy? Ditch the chips and instead reach for some nuts, which contain minerals, protein, and heart-friendly good fats. Just make sure you don’t overdo it—a handful of nuts also comes with a lot of calories.

Beans. Get some low-fat protein from legumes or beans. There are so many types that you can add to salads and soups, from kidney beans to black beans to peas. You can also whip up some hummus using chickpeas (a.k.a. garbanzo beans).

Other superfoods recommended by Harvard Healthy Publishing are olive oil for Vitamin E and polyphenols, gut-friendly yogurt, cruciferous vegetables like broccoli, and Vitamin C- and lycopene-rich tomatoes. You can find these superfoods, including all-natural eggs at select Healthy Options stores.

 

Sources:

https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463

https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

https://www.healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet#section7

https://www.rd.com/health/healthy-eating/egg-myths/

https://www.telegraph.co.uk/news/health/news/7397849/Eggs-should-be-considered-a-superfood-say-scientists.html

 

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Cherry Tomatoes

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Flat Kale

Low in calories, high in fiber, and has zero fat, kale is a great source of vitamin K and antioxidants.

Grape Tomatoes

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Mulberries

Mulberries are naturally delicious, and filled with antioxidants! A powerhouse of nutrients, mulberries contain fiber, carbohydrates, proteins, lipids, and vitamins and minerals. They're perfect as light snacks or desserts. 

Spinach

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health.

Tomato

This tasty and vibrantly colored fruit contains all major carotenoids: alpha- and beta-carotene, lutein, and lycopene.

Healthy Options Eggs

Healthy Options eggs are grown locally from happy hens who forage and are fed with an all-natural diet.