Matching eggs with avocado is a winning choice at the table and not only because it tastes amazing. This combination, in addition to being versatile and done in the right way, ensures numerous nutritional benefits to stay fit and healthy. It is perfect for preparing avocado toast for breakfast, as a snack or to enrich salads for lunch or dinner. "Combined with wholemeal toast, it ensures a whole range of nutrients that provide a good dose of energy and satiety that lasts a long time," explains nutritionist Valentina Schirò, a specialist in food science. "Combined with the fiber from seasonal vegetables and complex carbohydrates found in brown rice as well as all varieties of grain cereals, it allows you to create complete, balanced and nutritious meals ". However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
To build a healthy brain
The combination of eggs and avocado ensures a whole range of properties essential to protect brain cells. "The ‘good’ fats, which it’s rich in, keep neurons healthy. They also help to metabolize glucose and promote brain activity. The essential amino acids instead favor the fusion of neurotransmitters involved in its proper functioning. Finally, it’s also rich in zinc, selenium, phosphorus, and magnesium, which help keep the mind sharp," says the expert.
To stay away from depression
Eating eggs together with avocado promotes the synthesis of stress-reducing hormones. "It provides essential amino acids including tryptophan, the precursor of serotonin, good mood hormone and tyrosine, which facilitates the production of dopamine, the pleasure hormone. Also present are vitamin D and B-complex vitamins, which promote its production and help combat anxiety and irritability.
To keep your heart healthy
The combination of egg and avocado provide several nutrients that reduce cardiovascular risk. "Monounsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, of which this combination is particularly rich in, counteract the depositing of triglycerides and LDL bad cholesterol," explains nutritionist Valentina Schirò. "The combination of eggs and avocado also helps regulate blood pressure. It provides potassium, a mineral that lowers sodium levels and facilitates the proper functioning of blood circulation".
To combat aging
"Eggs combined with avocado are an excellent anti-aging remedy. This food combination contains vitamin C which promotes the synthesis of collagen and vitamin A, in the form of retinol and beta-carotene, which protects the skin from oxidative stress damage. To these is added glutathione, a powerful antioxidant present in avocado that blocks the action of free radicals and prevents cellular aging," says nutritionist Valentina Schirò.
Eggs paired with avocado are also perfect to ensure a super relaxing dinner. "Tryptophan promotes the production of melatonin, the sleep-stimulating hormone. The B complex vitamins and essential fatty acids increase its sedative action, while glutamic acid stimulates the production of Gaba, a hormone that relaxes the body and mind, as well as improving the quality and length of sleep".
FAQs
Avocados are a great source of vitamins C, E, K, and B6, as well as magnesium, and potassium. They also provide omega-3 fatty acids, lutein and beta carotene. Eggs are a good source of protein, and a great source of important nutrients, such as vitamin B6, B12 and vitamin D.
What are 5 reasons to eat eggs? ›
Have an egg and you'll get:
- High-quality protein.
- Selenium.
- Phosphorus.
- Choline.
- Vitamin B12.
- Multiple antioxidants, which help keep your cells healthy.
Avocados are a great source of vitamins C, E, K, and B6, as well as magnesium, and potassium. They also provide omega-3 fatty acids, lutein and beta carotene. Eggs are a good source of protein, and a great source of important nutrients, such as vitamin B6, B12 and vitamin D.
Is avocado and egg a good combination? ›
Eggs and Avocado: 8 Recipes That Are Better with Avocado. Avocado has a rich yet subtle flavour and a wonderfully creamy texture that pairs beautifully with eggs.
Are eggs and avocado good together for weight loss? ›
Eggs are low in calories
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 230 calories. By adding a generous serving of vegetables, along with a source of fiber and fat like sliced avocado, you're able to have a complete meal for 500 calories.
What are 10 benefits of eating eggs? ›
Top 10 health benefits of eggs
- They're highly nutritious. Whole eggs are nutritionally rich, supplying almost every nutrient you need. ...
- A complete source of protein. ...
- A source of choline. ...
- May support heart health. ...
- May support eye health. ...
- May prevent sarcopenia. ...
- May support weight management. ...
- May support optimal body composition.
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.
Is egg and avocado good for skin? ›
"Eggs combined with avocado are an excellent anti-aging remedy. This food combination contains vitamin C which promotes the synthesis of collagen and vitamin A, in the form of retinol and beta-carotene, which protects the skin from oxidative stress damage.
What do avocados and eggs have in common? ›
Together, avocados and eggs provide a protein-packed start to your day. They're full of vitamins C and D, potassium and phosphorus for strong teeth and healthy gums.
Which is healthier, egg or avocado? ›
Egg has more riboflavin and Vitamin B12, however, avocado contains more niacin. Egg is a great source of Vitamin D and calcium. Avocado is an excellent source of dietary fiber and potassium. Egg has 11 times less carbohydrates than avocado.
Studies show that women who regularly consume avocados typically have reduced abdominal (belly) fat. According to a recent study conducted by the University of Illinois, women who ingested avocados daily lost deep visceral abdominal fat.
Can I eat 10 eggs a day? ›
Consuming 10 eggs per day is not recommended. Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.
What are 10 uses of eggs? ›
The Uses of Eggs
- Enhances the nutritional value of. other foods. ...
- Raising agent. Whisked egg white includes air to form fine foam. ...
- Binding substance and coating. ...
- Thickening agents. ...
- Emulsifying agent. ...
- Glazing and sealing. ...
- Clarifying fluids. ...
- Controlling crystallisation.
Eggs can provide the body with a variety of nutrients, including vitamin A, vitamin B, folate, vitamin B12, choline and antioxidants. The body contains two types of cholesterol, known as good and bad cholesterol. Good cholesterol is high-density lipoprotein, and higher levels of HDL reduce the risk of heart disease.
What are the 5 important nutrients of eggs? ›
Indeed, eggs have been identified to represent the lowest-cost animal source for proteins, vitamin A, iron, vitamin B12, riboflavin, choline, and the second lowest-cost source for zinc and calcium [14].
What are the 4 main purposes eggs are used for? ›
They can be used for clarifying, enriching, emulsifying, binding, glazing, thickening and aerating. Eggs are great staple ingredients and offer us so many options, both on their own and when incorporated into other ingredients.
