8. Hard-Boiled Eggs
People have been eating eggs for as long as anyone can remember. They are eaten all over the world in huge numbers, and while chicken eggs are the most widely consumed, many different cultures consider eggs from other animals like ostrich, duck and even fish eggs to be a delicacy.
Eggs contain the highest quality of protein available, and they’re one of the few foods naturally high in vitamin D. Eggs are effective in aiding weight management, lowering risk of heart disease, and contain two powerful antioxidants – lutein and zeaxanthin – that support healthy eyes and may help prevent macular degeneration. According to a study published in The American Journal of Clinical Nutrition researchers found that eating an average of 1.3 egg yolks per day for 4.5 weeks increased levels of lutein by almost 50 percent, and zeaxanthin by up to 142 percent.
Eggs are considered to be one of the most nutritious foods on the planet. One large egg contains only 77 calories, 5 grams of fat, 6 grams of protein and all 9 essential amino acids. Eggs also contain high levels of tryptophan, so hard-boiling an egg before bed will allow your body to create more melatonin and induce a good night’s sleep.
When you include eggs in your diet, make sure you choose those that have been enriched with omega-3, and if you can, select free-range eggs. Not only are free-range eggs a more conscious choice, it’s believed that they are of better nutritional value than their caged counterparts, and are higher in vitamin D and vitamin A.