Brain Boosting Breakfast: The Mental Health Perks of Eggs Benedict | Mental Health Recipes (2024)

Breakfast is often hailed as the most important meal of the day. It sets the tone for our energy, focus, and overall well-being. Yet, as we rush through our mornings, grabbing a granola bar or settling for a simple slice of toast, we might be missing out on opportunities to truly nourish our bodies and our minds.

And yes, surprisingly, that fan-favorite Eggs Benedict dish is one of them! This classic, with its velvety hollandaise sauce and delicious poached eggs, goes beyond mere indulgence; it’s packed with loads of goodness for mental well-being.

So, let’s take a closer look at how you can throw this breakfast staple together and enjoy it at home, along with all the benefits it comes with.

The Best Homemade Eggs Benny

I always order Eggs Benedict when we go out for breakfast. It’s one of those meals that I haven’t really been bothered to make at home—but it’s actually not as hard as I originally thought. The key is to get the practice of poached eggs down pat, and the rest easily falls in line.

Plus, eggs have tons of benefits for our minds and bodies. Contrary to previous popular belief, eggs aren’t “bad” foods. So, after reviewing this recipe, let’s take a closer look at how Eggs Benedict can enhance your mental health.

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How Eggs Benedict Improves Mental Well-Being

Eggs are the true heroes here.

In a 2023 research review about eggs and their impact on health, researchers even state, “The balance of evidence points to eggs being a nutritious food suggesting there are broad health benefits from including eggs in the diet at intakes higher than that currently consumed by European populations.”

The truth is eggs contain many different nutrients, including choline, folate, vitamin D, B vitamins, iodine, zinc, and protein.

Choline, in particular, is necessary for the synthesis of acetylcholine—a neurotransmitter that plays a crucial role in mood and memory regulation. Choline deficiencies have been linked to memory problems and mood disturbances, including anxiety and depression.

Eggs also contain omega-3 fatty acids, which are well-known for improving and maintaining brain health, spilling into overall mental health.

Amongst the amino acids in eggs, tryptophan is worth noting since it serves as a precursor to serotonin. While serotonin is often linked to mood, it’s also important for sleep. Serotonin is converted into melatonin, which helps us fall asleep at night.

As many of us know, a poor night’s sleep can leave us feeling grumpy and, well, less-than-ideal.

Yet, including eggs and other foods with tryptophan might just help a little bit when it comes to a better mood and a better night’s sleep.

Lastly, there are a few other nutrients worth noting:

• B vitamins help enhance energy production and combat fatigue.
• Protein, generally, helps us feel fuller for longer, which means this can also be an excellent choice for weight maintenance or appetite control.
• Zinc has anti-depressant actions which may boost mood.
• Iodine helps maintain good thyroid and metabolic function, contributing to energy production and, thus, our mood.

Plus, a little bit of bacon adds a tiny bit more protein to this meal. The carbs in the English muffins also start your day off with plenty of energy.

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Eggs Benedict

Prep time:

10 minutes

Cook time:

Total time:

25 minutes

Recipe Category:

eggs

Ingredients:

• 2 English muffins
• 4 large eggs
• 4 slices of bacon
• A splash of vinegar
• 4 tablespoons of butter
• 4 egg yolks
• 2 teaspoons of lemon juice
• 1 tablespoon of heavy whipping cream
• Salt and pepper (to taste)

Instructions:

1. Start by melting the butter in a saucepan.
2. As the butter melts, beat the egg yolks in a bowl to the side. Add lemon juice, whipped cream, and salt and pepper to the bowl, mixing until well combined.
3. Add a small spoonful of the melted butter to the mixture in the bowl and mix well. Continue adding the butter a spoonful at a time and mixing well after each addition. Do this until there is no more butter left in the saucepan.
4. Then, add the entire mixture to the saucepan.
5. Cook on low heat for 20-30 seconds, stirring the entire time.
6. Remove from heat and allow the sauce to thicken.
7. Add water to a medium-sized pot and bring the water to a boil.
8. Reduce the water to a simmer, then add a splash of vinegar.
9. Crack an egg into a small measuring cup and slowly lower the egg into the water. Do this with all the eggs and cook until they are your desired softness or hardness.
10. While the eggs cook, cook the bacon in the microwave or on another pan on the stove.
11. Toast the English muffin, then add the bacon and egg, and cover with the sauce on top. Add chopped green scallions as garnish if you so choose!

Yield (servings):

2 servings

Try Making This Favorite Dish At-Home!

The great part about making it at home is that you get to choose the amount of sauce and everything else in between. You know exactly what goes into your Eggs Benedict, ensuring you make the choices you want every step of the way.

This can also be a fun one to have on hand for wowing friends and family! Who doesn’t love a good Eggs Benny?

Read Next: Have You Ever Wondered How Much Your Diet Affects Your Mental Health?