Just Grow with It: Eggs for Every Stage of Life

by Tia

IMAGES TO BE CREDITED TO THE SOUTH AFRICAN POULTRY ASSOCIATION

Eggs are a natural package of nutrition, offering high-quality protein, essential vitamins, and minerals. Together, these key factors help support growth and development. Here’s how eggs can benefit you and your loved ones throughout the various life stages.

Eating for Two: Building a Healthy Foundation

During pregnancy, your body needs more nutrients to support both your health and the development of your baby. Including eggs in your diet during pregnancy can contribute to a healthy, strong start for your baby, all thanks to protein essential for building tissues and organs. In fact, egg protein is easy to digest, as supported by studies. Eggs also have choline, a nutrient to supports brain and spinal cord development.

Toddler Time: Supporting Rapid Growth and Development

The busy little bodies that are toddlers are in a critical and rapid growth phase. This is why good and balanced nutrition is key to their physical and cognitive development. In fact, a large study on more than 3 500 children found a greater increase in height/ length and weight in egg-eating children. Eggs offer up high-quality protein for continued support and growth of muscle, bone-friendly vitamin D for growing skeletons, and B vitamins for energy and brain function. Including eggs in the toddler’s diet can help ensure they receive the essential nutrients needed for their active, growing bodies.

The Golden Years: Maintaining Strength and Vitality

As we age, maintaining muscle mass and cognitive function becomes increasingly important. Eggs provide a mix of nutrients that support healthy aging, which is why eggs in the diet of older adults can help them stay strong, active, and healthy. The high-quality protein found in eggs helps to preserve muscle mass and strength, which reduces the risk of falls and frailty. Lutein and zeaxanthin, two antioxidants naturally found in eggs, help support eye health and may even reduce the risk of macular degeneration. Vitamin D, found in particular in egg yolks, can help manage age-related concerns like osteoporosis.

In addition, vitamin B12 (a B vitamin found only in animal foods) helps to manage memory loss, and egg protein has been shown to be protective against sarcopenia (the age-related loss of muscle mass and strength).

From expectant mothers to growing tots and active seniors, eggs are a versatile, affordable, and nutrient-dense food, any time of the day. Whether you serve ‘em up sunny side up, practice the perfect poach, simply scramble or add to any meal – just be sure to enjoy eggs as part of a healthy and balanced diet.

Like EGGcellentFood on Facebook and follow us on Instagram eggcellentfoodsa , for further information and recipes visit www.sapoultry.co.za

Red Lentil Dahl with Cloud Eggs

Serves 4

Preparation time: 25 minutes
Cooking time: 35 minutes
Cost per recipe: Serves 4 for under R100

Ingredients:

  • 15 ml (1 tbsp) olive oil
  • 1  onion, finely chopped
  • 3 garlic cloves, crushed
  • 15 ml (1 tbsp) fresh ginger, finely grated
  • 30 ml (2 tbsp) curry powder
  • 375 ml (1½ cups) dried red lentils
  • 410 g tin chopped tomatoes
  • 500 ml (2 cups) milk
  • 500 ml (2 cups) vegetable stock
  • Juice of ½ lemon
  • 2 handfuls baby spinach
  • Salt and pepper
  • 2 eggs, separated + 2 yolks
  • Rice, to serve

Method:

  1. Heat the oil in a large saucepan over medium and sauté the onion for 5 minutes. Stir in the garlic, ginger and curry powder and cook for 1 minute until fragrant.
  2. Stir in the lentils, tomatoes, milk and stock. Bring to a boil over high heat. Reduce heat and simmer for about 15 minutes or until the lentils are soft. Stir occasionally.
  3. Add lemon juice and spinach and stir until just wilted. Season with salt and pepper.
  4. Meanwhile, preheat the oven to 230°C. Beat the egg whites with a pinch of salt for about 2 minutes until stiff peaks form. Divide the whites into 4 heaps on a baking paper lined tray. Make a deep indent in each heap. Bake for 5 minutes.
  5. Press the holes down if needed and place a yolk into each hole. Bake for a further 2 – 3 minutes for soft yolks or until cooked to your liking.
  6. Serve the cloud eggs on the dahl with rice.

You may also like

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!