The incredible, edible egg. Few food items are packed with as much nutrition as an egg. At one time, experts believed eggs were unhealthy because of their high cholesterol content, but that’s changed. More recent studies show that eggs, in moderation, can be a healthy and nutrient-dense addition to a healthy person’s diet.
Cardiologists even say that people with heart disease can safely enjoy an egg each day, despite the 210 milligrams of cholesterol in each egg yolk. Also, research shows that eggs have surprising health benefits. Some of them may surprise you!
Eggs Help with Weight Control
If you’re concerned about weight gain and an expanding waistline, adding eggs to your diet may help better control your weight. A medium egg has only 75 calories, and when you eat eggs, you feel satiated, full, and satisfied. In fact, studies show eggs have one of the highest satiety values of all foods. So, you’re less likely to munch out on foods that are less satisfying, like refined carbohydrates, when you eat eggs with a meal.
Why are eggs so satiating? They’re a source of high-quality protein, and protein, based on research, is the most satiating of the three macronutrients, protein, carbohydrates, and fats. Plus, the 6 grams of protein in eggs is of such good quality that it’s the standard by which researchers measure the protein quality of other foods. Eggs are also rich in B-vitamins and one of the few foods that contain vitamin D. A large-boiled egg contains 44 international units of vitamin D. It’s a modest amount but it all counts toward meeting your vitamin D quota.
Eggs Contain Choline
Egg yolks are a good source of a nutrient called choline, a nutrient you hear little about but one that most people don’t get enough of. A single, large egg supplies almost 35% of the day’s recommended intake. Choline is found in animal foods like eggs, but you also get a small amount of choline from eating soy foods, whole grains, nuts, and seeds. Choline has so many roles in your body, and it’s important to make sure you’re getting enough.
Why is choline important? You need it for your liver to metabolize fat and convert it into energy. Some research shows that choline may reduce the risk of non-alcoholic fatty liver disease, a common health concern that many people have and don’t know it. Choline is also important for memory and learning and helps support circulation and prevent muscle spasms. Choline is also required for brain development in fetuses and infants.
Eggs Are Rich in Antioxidants
Antioxidants in eggs? Surprisingly yes! Eggs are a source of antioxidants, the same free radicals in fruits and vegetables. In one analysis on Science Daily, researchers found the yolks of two raw eggs contain twice the antioxidant power of an apple and roughly the same as a half serving of cranberries. It’s one of the few animal-based foods that contain antioxidants.
Two antioxidants in eggs, lutein, and zeaxanthin may lower the risk of age-related eye disorders such as age-related macular degeneration, a common cause of visual loss later in life, and cataracts. These antioxidants protect the delicate tissue in the back of the eye, the retina, against oxidative stress from sunlight exposure. You can also get lutein and zeaxanthin by eating fruits and vegetables, but these foods don’t have as much protein as eggs.
Eggs Are Not a Reliable Source of Omega-3s
Despite advertising suggesting that eggs are a good source of omega-3, a study showed people who ate omega-3-rich eggs did not achieve the recommended dose of omega-3 in their diet. Chickens that eat a certain diet may indeed produce eggs that have more omega-3s, but the amount is modest. In other words, don’t eat eggs because you think they’re a reliable source of omega-3s. They’re not. Research shows the omega-3 content of omega-3 enriched eggs may be as low as 100 milligrams of omega-3 per egg. Get your omega-3s from other sources such as fatty fish.
Eggs Are a Good Source of Iron
You need iron for healthy brain functioning and to carry oxygen in your bloodstream. You also need it for muscle function. Heme iron, found in animal foods such as meat and chicken, is more easily absorbed than iron from plant foods. Eggs are an especially good source of heme-iron, with one large egg containing about 5 percent of the daily value.
A Quick Home Test Will Tell You if an Egg is Too Old
Curious as to whether that egg in the fridge is still good? Place it in a glass with 4 inches of water. If the egg floats to the top of the glass, it’s no longer fresh. However, if it sinks to the bottom of the glass, it’s still viable.
What about the Effect of Eggs on Cholesterol?
Although research shows that eating lots of eggs can modestly increase LDL-cholesterol, eating eggs is not linked with a higher risk of cardiovascular disease in otherwise healthy people. But talk to your doctor before adding eggs to your diet if you have an elevated cholesterol level. Some people experience more of a rise in cholesterol when they eat eggs than others. For most healthy people, the same old advice applies. Eggs are safe to eat in moderation. That’s a good rule of thumb for most foods!
The Bottom Line
Now that you know some of the health benefits of eggs you don’t have to feel guilty from a personal health standpoint for eating them in moderation, so enjoy!
References:
- com. sciencedaily.com/releases/2011/07/110706093900.htm.
- “What is choline? Benefits, deficiency, and sources.” medicalnewstoday.com/articles/327117.
- “Egg, whole, raw, fresh Nutrition Facts & Calories.” nutritiondata.self.com/facts/dairy-and-egg-products/111/2.
- “Can eggs help you lose weight? Evidence and benefits.” 04 Oct. 2018, medicalnewstoday.com/articles/323251.
- “How Much Protein in an Egg? A Detailed Look.” 26 Jan. 2017, healthline.com/nutrition/protein-in-egg.
- “Are Omega-3 Eggs as Good as Eating Fish? – Scientific American.” 20 Jun. 2019,.scientificamerican.com/article/are-omega-3-eggs-as-good-as-eating-fish/.
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