What came first the chicken or the egg? We may never know, but we do know there are many reasons to make eggs an essential part of your diet.
Eggs have been a dietary staple since time immemorial and there’s good reason for their continued presence in our menus and meals. Not only do they offer culinary variety — hard-boiled eggs, omelets, deviled eggs and then some — they are also a source of protein, calcium and several vitamins and nutrients.Here are some of the benefits of incorporating eggs into your diet.
1. It’s a nutritious treat.
Though relatively small in size, eggs pack a lot of nutrition and can be an important staple in a well-balanced diet.
One large boiled egg has about 77 calories and contains:
- Vitamins A, B5, B12, D, E, K, B6
- Folate
- Phosphorus
- Selenium
- Calcium
- Zinc
- Six grams of protein
- Five grams of healthy fats
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” saysKurt Hong, MD, an internal medicine specialist at Keck Medicine of USC.
2. Eating cholesterol affects different people, well, differently.
Yes, it’s true that eggs — specifically egg yolks — are high in cholesterol. A single large egg has approximately 186 mg of dietary cholesterol. However, before eliminating eggs from the menu, it’s worth investigating the dietary guidelines provided by the U.S. Department of Agriculture (USDA). One study suggests thateggs don’t raise cholesterol at all for about 70% of people.According to the researchers, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The remaining 30%, who are called “hyper responders,” can mildly raise total and low-density lipoprotein (LDL) cholesterol by consuming eggs.
“As with any food, the key here is consumption in moderation,” says Hong, who is also a clinical professor of medicine at the Keck School of Medicine of USC.
3. Eggs raise good cholesterol.
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
4. Get some choline.
Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain. One hard-boiled egg has about 147 mg of choline, which is 27% of the daily value recommended by the U.S. Food and Drug Administration (FDA).
5. Eggs help maintain your eyesight.
As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health.
6. Some eggs are better for you.
Omega-3 helpsreduce triglycerides, which are a type of lipid fat in the blood. That’s why eating Omega-3 enriched eggs may be an option, particularly if you don’t enjoy other foods (fish, nuts, seeds) that are naturally rich in Omega-3. (If your triglyceride level is below 150, you’re doing well; 150-199 is borderline high; 200-499 is high; and 500 and above is considered very high.)
7. Get enough proteins and amino acids.
Getting enough protein in our diets is an important way of helping our body’s health. Each egg contains about six grams of protein, as well as helpful amino acids. Getting our share of protein for the day can help with weight management, increase muscle mass, lower blood pressure and help our bones, as well.
8. They’re not bad for the heart.
Despite what was believed in previous decades, there is no direct link between egg consumption and heart disease or stroke. But some studies show that people with diabetes who eat eggs increase their chance of heart disease. People who follow a low-carbohydrate diet and eat eggs have less of a chance of developing heart disease, some studies suggest.
9. It’s a filling meal.
You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs. Whether you have an omelette for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.
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Ramin Zahed
Ramin Zahed is a Los Angeles-based author and journalist.
FAQs
A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development).
What do eggs do to your body? ›
A large egg contains about 6 grams of protein. Eggs also are a good source of other nutrients, including vitamin D (which aids bone health and the immune system) and choline (which helps metabolism and liver function, as well as fetal brain development).
What will eating 2 eggs a day do for you? ›
Eggs are a good source of several B vitamins, including vitamins B2, B5 and B12. All of these nutrients have several functions in the body, including maintaining healthy skin and hair.
What is the healthiest way to eat eggs? ›
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
Which egg is best for breakfast? ›
“The egg yolk is where you'll find almost all of the nutrition, like B vitamins, vitamin E, vitamin D, iron, zinc and choline,” says Ansel. While the white has most of the protein found in the egg, you'll get extra just by eating the yolk.
How many eggs a day are safe? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
When not to eat eggs? ›
Smell test
In some cases, when an egg is very old or rotten, individuals can smell the foul odor before cracking it open. People should throw out any eggs that give off a foul or unpleasant odor. As this test is very reliable, it is a good idea to smell every egg before using it.
What happens to you when you eat eggs every day? ›
You'll have an easier time focusing
The nutrients in eggs support brain health, including cognition. The choline in eggs is particularly noteworthy because it reduces inflammation in the brain and supports brain cell communication and memory. (Yet, 2018 research found that most people aren't getting enough choline.)
What are the healthiest eggs? ›
Pasture-raised eggs (also known as pastured eggs) are by far the best eggs to buy, but make sure you at least get free range. The grade of eggs refers to the actual quality of an egg's shell, whites, and yolk. From best to worst, the grades are Grade AA, Grade A, and Grade B.
Are eggs good for your liver? ›
Eggs. These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
Are fried eggs healthy? ›
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal. However, the type of fat used in the pan is important.
How many eggs should I eat a day for breakfast? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Will I lose weight if I eat eggs for breakfast everyday? ›
Regular consumption of an egg-based breakfast has also been associated with increased weight loss over time ( 17 ). According to one study involving 156 adolescents with obesity, eating an egg breakfast increased satiety and reduced lunchtime food intake compared with a breakfast with steamed bread ( 18 ).
Does eating eggs improve skin? ›
Eggs include lutein, which can enhance skin moisture and suppleness, and protein, which helps rejuvenate and tighten the skin. Eggs enrich your skin holistically. Egg yolks are perfect for boosting the radiance of your complexion since they are high in fatty acids, which hydrate the epidermis.
What are the advantages and disadvantages of eating eggs? ›
While eggs are a great, low-carbohydrate protein source, they're relatively high in both cholesterol and sodium. Research shows that eating eggs in moderation doesn't have a negative impact on your health.
