Eggs: small but powerful
Egg might be one of the most underestimated ingredients on our plate. Although there have been rumors circulating in recent decades that they are not the best for heart health, today's research proves something entirely different. In one of the largest studies from 2020, involving more than 177,000 people from 50 countries, scientists found that one egg a day does not increase the risk of heart disease. On the contrary! It can contribute to a better balance of nutrients in the body.
One serving of eggs (which is two medium-sized eggs) contains approximately:
- 12 grams of protein, which are building blocks for muscles, bones, and even skin.
- 10 grams of healthy fats, providing energy and aiding in the absorption of vitamins.
- 70% of the daily requirement of vitamin B12, which supports nerves and blood.
- 30% of vitamin D, crucial for bones and the immune system.
- A good amount of choline, a lesser-known but extremely important substance that nourishes the brain and improves memory.
In simple terms: an egg is like a small first aid kit for your body. It contains almost everything a person needs to stay lively and full of energy.
Spinach: leafy green gold
If you had to choose one vegetable that contains almost everything the body needs, it would be spinach. It contains over 15 different vitamins and minerals, along with some substances that are hardly found in other plants.
One cup of fresh spinach (about 30 grams) contains:
- 160% of the daily requirement of vitamin K, essential for healthy bones and proper blood clotting.
- 40% of vitamin A, maintaining your vision and skin health.
- 15% of iron, important for blood and energy.
- 10% of magnesium, helping muscles from cramping.
Spinach is also full of lutein and zeaxanthin. These are natural protectors of your eyes, reducing the risk of age-related vision diseases. If you've ever heard that spinach makes kids strong, as portrayed by Popeye in the cartoon, it's not much of an exaggeration. Science confirms that this greenery is truly a superfood.
When eggs and spinach come together...
Imagine combining both foods. You will get a plate that combines the best of both worlds: proteins, fibers, vitamins, minerals, and healthy fats. This means that the body gets the fuel it needs for work, learning, movement, and even sleep.
A study published in 2022 in the Journal of Nutrition showed that the combination of foods rich in iron (like spinach) and those containing healthy fats and proteins (like eggs) improves nutrient absorption by up to 30%. This means that the body will benefit more from the same plate than if eggs and spinach were eaten separately.
A practical example from everyday life: when hospitals in Madrid served patients with more vegetable-based meals during the 2020 pandemic, they found that the combination of eggs and spinach was one of those that helped patients regain strength faster after illness.
An Affordable and Effective Solution
In a world where people quickly reach for expensive dietary supplements, sometimes all you need to do is open the fridge and see what you have at home. Eggs average around 3 euros for a carton, and spinach can be bought for as little as 2 euros per kilogram. If we consider that for one meal you need two eggs and a handful of spinach, it will cost you less than a euro. This is significantly cheaper than dietary supplements, which can cost 30 or 40 euros per monthly box.
Folk wisdom has long said that it's best to eat food that grows close to us and can be prepared simply. In the old days, housewives often blanched spinach and served it with boiled eggs, as they noticed that after such a meal, a person felt stronger and fuller. Today, scientists confirm they were right.
An Everyday Recipe Example
For a quick meal, you need:
- 2 eggs,
- a handful of fresh spinach,
- a tablespoon of olive oil,
- a pinch of salt and pepper.
In a pan, first saut{-15447} the spinach until wilted, then add the eggs and let them cook to your liking. If you want to enrich the meal, you can add garlic (known as a natural antibiotic), a little turmeric (for joints and anti-inflammatory effects), or pumpkin seeds, which contain zinc, important for the immune system.
What Research Says About Health Impacts?
In a study from 2021 involving 38,000 American adults, it was found that people who regularly eat eggs report having more energy throughout the day.
Data from the European Food Safety Authority (EFSA) show that the vitamin K from spinach reduces the risk of bone fractures by 22% in older people.
The World Health Organization (WHO) recommended in 2020 that people consume at least 400 grams of vegetables per day for a healthy heart – spinach is one of the best choices for this.
So, Why Include Eggs and Spinach in Your Daily Diet?
Sometimes we seek big solutions in expensive diets, complex programs, and trendy dietary supplements, but the answer can be much closer. By regularly including a combination of eggs and spinach in your diet, you will:
- find it easier to maintain body weight, as the meal is filling but low in calories,
- gain more energy for work, movement, and mental challenges,
- take care of the immune system and protect your eyes,
- balance the intake of key vitamins and minerals.
This is one of those cases where old folk knowledge is in perfect harmony with the scientific evidence of today.
Conclusion
Health is truly built gradually. Every plate, every meal, every small decision counts. The combination of eggs and spinach may seem modest but is actually a strong support for the body. Without expensive additives, without complicated recipes, and without unnecessary burdens, you can prepare a meal in a few minutes that will strengthen your heart, provide energy, and promote longevity.
The next time you stand in front of the fridge wondering what to eat, remember this duo: simple yet extremely effective. This way, you will naturally take care of your health, and your wallet will thank you too.
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