“This combination is an immunity bomb!” said Dr. Dariush Mozaffarian, author of the Food Compass rating.
Eggs, rich in choline and vitamin D, when combined with spinach or broccoli, increase iron absorption by 40% 24.
A study from the Harvard School of Public Health has proven that this type of breakfast reduces the risk of anemia and improves cognitive function 8.
But there are nuances. Fried eggs with tomatoes lose up to 30% of their beneficial properties due to the oxidation of lycopene.
Nutritionist Anna Gromova advises steaming omelettes with greens or adding avocado to neutralize free radicals
But how to enhance the effect? Scientists from the University of Illinois have found that adding turmeric to an omelet increases the absorption of lutein from eggs by 35%.
Famous chef Jamie Oliver demonstrated a recipe for a “super omelette” on his show Superfoods : eggs + spinach + turmeric + avocado.
The fans' feedback is impressive: "After a week of these breakfasts, I stopped feeling sleepy in the mornings!" Olga writes on social media.
Lifehack: Cook eggs soft-boiled - this way 90% of the choline, which strengthens memory, is preserved.
Author: Valeria Kisternaya
