Summer Alert: Do you like eggs? Have them, but keep these tips in mind

Eggs are a staple food for many cultures around the world, loved for their versatility and nutritional value. They are full of essential nutrients such as protein, vitamins and minerals. But, many believe that eating them can increase body heat and cause stomach problems.

Nutritionist and content creator Amita Gadre, however, believes that eggs should be eaten in the summer. See how you feel and not what some influencer tells you. The most common dietary mistake in summer is not drinking enough water and eating sufficient dietary fiber, especially from vegetablesshe captioned her Instagram post.

Consultant dietitian and certified diabetes educator Kannika Malhotra agrees that eggs are a nutritional powerhouse, and their benefits extend well into the summer months.

She suggests that there are many reasons why you should include eggs in your diet during the summer months. This includes

Here’s why you should consider including them in your diet:

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Hydration and electrolyte balance: Contrary to popular belief, eggs do not induce heat. They are a good source of electrolytes such as sodium, potassium and phosphorus, which are crucial for maintaining fluid balance, especially with increased sweating in hot weather.

Energy levels: Summers can cause fatigue. Eggs are a complete source of protein, which contains all the essential amino acids. This protein helps build and repair tissue, promotes satiety (feeling full) and provides sustained energy throughout the day.

Increased immunity: Eggs contain essential vitamins and minerals such as vitamins A, D, B12 and iron. These micronutrients play a vital role in supporting a healthy immune system, which is important for fighting common summer infections.

Eye health: Eggs are rich in antioxidants such as lutein and zeaxanthin, which protect the eyes from sun damage. These antioxidants can help prevent age-related macular degeneration, a concern as we age.

Some healthy egg-based dishes to incorporate this summer

Eggs are a versatile ingredient, Malhotra says, so you can incorporate them into your summer meals in a number of healthy ways:

* Quick and easy breakfast: Scrambled eggs with chopped greens like spinach, bell peppers and onions provide a protein and vitamin boost to start the day.

* Light and refreshing salads: hard-boiled eggs sliced ​​and added to salads with green leaves, chopped tomatoes and a light vinaigrette dressing make a satisfying and nutritious lunch.

* Fun Frittata: Frittatas are baked egg dishes that can be customized with seasonal vegetables, cheese, and lean proteins like grilled chicken. They are perfect for brunch or a light dinner.

*Swirled Soups: Poached eggs add a touch of richness and protein to cold summer soups.

eggs, summer Scrambled eggs with chopped greens like spinach, bell peppers and onions provide a boost of protein and vitamins to start the day. (Source: Freepik)

Precautions to take into account when consuming eggs when it’s hot

There is a misconception that eggs warm your body. Although they contain protein, which the body burns for energy, this process does not significantly increase body temperature, says Malhotra.

Eggs themselves are not inherently hot or cold, he reports. Their temperature depends on how they have been stored.

Refrigerated: Most eggs are stored in the refrigerator, which keeps them around 40F (4C).

Ambient temperature: If left outside for a while, they will come closer to room temperature, which can be between 68 F and 77 F (20 C to 25 C).

Kitchen: When cooking, eggs will obviously reach a higher temperature depending on the cooking method. Scrambled eggs can be around 160F (71C), while hard-boiled eggs can reach 212F (100C).

Suitable alternatives to eggs for people with dietary restrictions or preferences

For vegans and vegetarians who don’t consume eggs, Malhotra suggests there are some great alternatives to make sure they get the summer nutrition they need:

Protein of vegetable origin: Legumes such as lentils, beans, tofu and tempeh are high in protein and can be incorporated into salads, stir-fries and curries.

Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds are good sources of protein, healthy fats and essential vitamins and minerals. They can be enjoyed as snacks or sprinkled on salads and yogurts.

Nutritional yeast: This deactivated yeast is a vegan source of protein and B vitamins, which adds a cheesy flavor to dishes.

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