The drink to stop having with your eggs for improved 'cognitive function and energy levels' - what to go for instead
'The nutrients in eggs are essential for our daily diets'
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For those looking to improve their health in 2025, supercharging your diet might be the way to go.
According to one dietician, eggs are a nutrient powerhouse that should be incorporated into your meals for maximum benefits.
Dr Carrie Ruxton explained why eating eggs is so important and weighed in on how we can maximise their benefits, including being strategic about the drinks we pair with them. To properly reap the rewards of eating eggs, the expert advised enjoying them with a glass of orange juice rather than a cup of coffee.
Speaking on the benefits of eggs, the expert stated: "The nutrients are essential for our daily diets, particularly as many of us aren't reaching optimal intakes. For example, low selenium intake - which could be linked to an increased risk of heart disease - is widespread. Just two eggs provide 44 per cent of the selenium recommendation for adults."
Enjoy your eggs in an omelette with vegetables, as part of a nutrient-rich breakfast
GETTY IMAGESEggs also provide a great source of vitamin C, which boosts bone health, muscle function and immune health - which is especially "crucial" in "sun-deprived" January. Dr Ruxton said: "After oily fish, eggs are the richest natural food source of vitamin D."
The high-quality protein content of eggs also makes them an ideal choice for people looking to get healthier, allowing fitness enthusiasts to meet goals such as building muscle, managing weight and toning up.
Indeed, one health educator specialising in weight loss hailed eggs as excellent weight-loss-friendly food, explaining that it "breaks down" fat and "keeps you feeling full".
Dr Ruxton continued: "Eggs contribute all nine essential amino acids - the building blocks of the body -which is why we refer to them as a high-quality protein source.
"One medium egg provides just 66 calories but also contains 6.4 grams of protein, alongside a wide range of micronutrients. It really is a nutrient-dense, energy-light food that’s great for fuelling regular physical activity."
Dr Ruxton also referred to the brain-boosting benefits of eggs. She said: "The human brain is around 60 per cent fat, so dietary fats can be your friend if you choose the right types. Eggs contain unsaturated fats which are better for the brain, plus choline which plays an important role in regulating memory, mood and intelligence.
How to get the most out of your eggs
Enjoy them in the morning as part of a nutrient-rich breakfast
The expert advised focusing your first meal of the day around eggs to get ahead of the game each morning. They are nutrient powerhouses in their own right but are even better paired with vegetables, in an omelette or a scramble, for example.
Dr Ruxton recommended skipping high-fat sausages and bacon in favour of yellow and red peppers, red onion and iron-rich green spinach.
For those who love runny eggs in the morning, Dr Ruxton said: "Look for the British Lion logo to make sure the eggs you buy are completely safe to be eaten lightly cooked, runny or raw. Even vulnerable groups like elderly people, pregnant women and babies can enjoy runny eggs, according to the Food Standards Agency."
Be strategic with your beverages
According to the expert, what you drink with your eggs is crucial. Coffee contains polyphenols, which can hinder the absorption of the iron found in eggs.
For this reason, the dietician advised swapping your cup of coffee for a vitamin C-rich glass of pure orange juice to supercharge iron absorption, which supports cognitive function and energy levels.
An article published in the National Library of Medicine entitled 'Inhibition of food iron absorption by coffee' pointed to this too, demonstrating that "coffee inhibits iron absorption in a concentration-dependent fashion".
Cook them to maximise their benefits
The healthiest way to cook an egg is to poach or boil it, which requires no added fat. For the perfect poached egg, go for one that's cold and straight from the fridge.
As for a perfect boiled egg, the key is to start with a pan of water on a rolling boil. Then, lower the egg into the water and turn down the heat to a simmer, to ensure the shell stays intact until you’re ready to crack it open.
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'Coffee contains polyphenols, which can hinder the absorption of the iron found in eggs'
GETTY IMAGESPrep your post-workout snack
The expert advised getting ahead of your post-gym fuel needs with a pre-prepared batch of hard-boiled eggs. These can be stored in the fridge for up to one week, making them a convenient snack option.
Dr Ruxton said: "Eggs are ideal for replenishing protein stores post-exercise, with two medium eggs providing 13 grams of high-quality protein. They are also a fraction of the price of a processed protein bar."
Dr Ruxton recommended a minimum of one gram of protein per kilo of body weight, which equals around 70-90 grams a day for an average adult.
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