Despite eggs are a breakfast staple for many people, they tend to get a bad rap for their cholesterol content. But you may be surprised to learn that eggs contain eight essential nutrients, protein, healthy fats, and antioxidants. Plus, they’re affordable, easy to cook, and versatile. And believe it or not, the cholesterol in eggs isn’t actually related to increased blood cholesterol levels. Here are some of the top reasons to eat an egg a day, and some great ways to include them in your daily meal plan.
Egg Nutrition Facts
A big egg has an abundance of nutrients, including:
70 calories
5 grams of fat
185 milligrams of cholesterol
70 milligrams of sodium
0 grams of carbohydrates
0 grams of fiber
0 grams of sugar
6 grams of protein
1 mcg of vitamin D (6% (Daily Value) DV)
80 mcg of vitamin A (8% DV)
0.2 milligrams of riboflavin (15% DV)
0.5 mcg of vitamin B12 (20% DV)
28 mcg of iodine (20% DV)
15 mcg selenium (25% DV)
150mg choline (25% DV)
The health benefits of eggs
Looking at the nutrition facts, it’s no surprise that eggs have long been synonymous with cholesterol. But recent research has determined that eating cholesterol is not associated with an increase in blood cholesterol. “While previous research misled the public as to whether it was really safe to eat eggs regularly for fear of cardiovascular disease, recent research he has since refuted this notion,” said registered dietitian Elizabeth Shaw.
In fact, the American Heart Association recommends eggs as a source of protein in a heart-healthy diet. A to study of more than 400,000 adults in Europe found no relationship between egg consumption and the risk of cardiovascular disease. In fact, the study found that higher egg intake was associated with a lower risk of heart attack.
Other peer study showed that eating one egg per day does not correlate with the risk of heart disease. In fact, the authors concluded that eating eggs may even reduce the risk of cardiovascular disease.
Eggs are also one of the only natural food sources of vitamin D, a nutrient that promotes calcium absorption for bone health. Vitamin D plays a role in many other bodily functions, including fighting inflammation, cell growth, immune function, and glucose metabolism. The main source of vitamin D is the sun, but blood levels often fluctuate based on skin color, time spent outdoors, and geographic location. Many people have a vitamin D deficiency at some point in their lives, but one to study found that eating one egg per day can help prevent deficiencies that commonly occur during the winter months.
“Eggs are also one of the most concentrated sources of choline, an important vitamin that most americans they don’t get enough in their diet,” Shaw said. This little-known essential nutrient plays an integral role in liver, brain, and muscle function, as well as metabolism and cell membrane composition. In particular, choline is involved in fetal brain and spinal cord development, making it a crucial nutrient for pregnant women.
In addition, the Academy of Pediatrics stated that choline is a nutrient for brain development and recommended that all pediatricians emphasize the importance of this nutrient with caregivers. It is not surprising that “the DDietary Guidelines for Americans 2020-2025 recommends incorporating eggs as a critical and important first food for infants because of their comprehensive nutritional profile that helps with growth and development,” explained Shaw.
Finally, eggs contain lutein and zeaxanthin, two antioxidants known to improve or prevent macular disease, the leading cause of blindness and visual impairment. Lutein and zeaxanthin also contribute to cognitive function, as well as reducing the risk of cancer and cardiovascular disease.
Are there any downsides to eating eggs?
While people previously believed that dietary cholesterol was to blame for the rise in blood cholesterol levels, new research indicates that saturated fat is actually the main determinant of high cholesterol. the American Heart Association recommends consuming no more than 5% of daily calories (11 grams) from saturated fat.
One large egg has 1.5 grams of saturated fat, which is just over 13% of the daily value (on a 2,000-calorie diet). So eating more than one egg per day can really add up, especially if you eat other animal foods. While eggs have many health benefits, it’s best to limit your intake to one or two eggs per day.
3 fun facts about eggs
The color of the shell doesn’t matter
Believe it or not, brown eggs are not more nutritious or higher quality than white eggs. The only difference in the color of the eggshell is the bird that laid the eggs. Hens with white feathers lay white eggs, while hens with red feathers lay brown eggs.
And Shaw said that eggshells may actually serve a purpose: “Don’t throw those shells away! You can use them in your garden as a nutrient-rich compost.”
Most of the nutrition is in the yolk.
“Contrary to what you may see on social media, you actually want to eat the whole egg (yes, including the yolk) to get all the nutritional benefits,” Shaw said. The yolk houses most of the nutrients, including the fat-soluble vitamins A, D, E, and K, as well as all the choline, lutein, and zeaxanthin.
Eggs are good for post-workout recovery
Research suggests eating at least 20 grams of protein after a workout promotes muscle protein synthesis. And proteins containing the amino acid leucine have been shown to be more effective for muscle repair and growth. One large egg has 6 grams of high-quality protein with all nine essential amino acids (including leucine). Not to mention, eggs are inexpensive and easy to cook after a strenuous workout.
healthy egg recipes
Eggs are a breakfast staple, but they work well for lunch and dinner too. Here are some creative ways to use eggs.
Breakfast: A simple tortilla stuffed with vegetables is an easy and delicious breakfast that is prepared in minutes. Both frittatasand soufflés are two egg-centric dishes that can be made ahead of time for busy mornings.
Lunch/Lunch: Invite your friends to lunch and impress them with a lorraine healthy quiche either deviled egg toast. And if you’re really hungry, opt for a double decker egg salad sandwich either brunch burger topped with a sunny side up egg.
Dinner: make a lightened Spaghetti Carbonaraadd the eggs to bread flour for a quick and easy protein or to complete homemade ramen with soft-boiled egg.
How many calories are in:
Related:
This article was originally published on HOY.com
