Are Eggs Good For You?
⬇️ Table of Contents
- Are Eggs Good For You?
- Reasons Eggs Are Good For You and Nutritious
- Are Eggs High In Cholesterol?
- Nutrient-Dense Food Source
- It Improves Your Good Cholesterol
- Eggs Are A Complete Protein
- Eggs Are Affordable
- Excellent Source of Choline
- Provides Support For Eye Health
- May Support Weight Management
- Omega-3 Fatty Acids
- Vitamin D
- Vitamin K2
- Vitamin E
- Fats
- You May Lower Inflammation
- You May Boost Your Immune System
- You May Build Lean Muscle
Yes, eggs are good for you. They are nutritious foods that provide a variety of health benefits. Eggs are an excellent source of protein and contain many essential nutrients. Additionally, they have been shown to improve cholesterol levels and help with weight loss.
Reasons Eggs Are Good For You and Nutritious
Most people know that eggs are a good source of protein. Eggs also have a lot of other health benefits; they can help your body absorb other nutrients, help you build and repair tissues, and keep your brain healthy.
Are Eggs High In Cholesterol?
Eggs don't have as much cholesterol as you might think. One large egg only has around 187 mg of cholesterol. This is still more than the recommended daily amount, but most people's bodies only ingest the amount of cholesterol needed.
Our body gets most of the daily cholesterol from our liver, which creates, on average, 1500 to 2000 mg of cholesterol daily. Individuals with high cholesterol have livers that produce more than needed.
Your body uses cholesterol to build and repair things like tissue and your brain, which is made up of 80% cholesterol!
- Egg yolks are more nutritious than the whites in every category but one (riboflavin)
- Free-range eggs have 3-4 times the Vitamin D of the eggs from hens kept indoors #freerange
- Individual hens in the United States lay about 250 to 300 eggs annually.
- Classic Recipe: "Deviled Eggs," Why are they called that? There's nothing evil about deviled eggs; "deviled" refers to the spices used in the recipe. Get butter-n-thyme's deviled egg recipe here
Nutrient-Dense Food Source
Eggs are nutrient-dense. They contain high amounts of selenium, phosphorus, vitamin A, B12, riboflavin, niacin, pantothenic acid, iron, zinc, copper, manganese, magnesium, potassium, calcium, sodium, thiamine, folate, biotin, choline, lysine, methionine, tryptophan, leucine, phenylalanine, valine, arginine, histidine, tyrosine, proline, alanine, glycine, cysteine, glutamine, glutamic acid, aspartic acid, serine, threonine, arachidonic acid, linoleic acid, oleic acid, palmitic acid, stearic acid, and omega 3 fatty acids.
It Improves Your Good Cholesterol
The body produces a form of "good" cholesterol, high-density lipoprotein (HDL), that helps keep blood vessels clean and healthy. However, research suggests eating just one egg per day could help boost HDL levels, according to a study published Monday in JAMA Internal Medicine. Researchers found that those who ate three or more eggs daily had higher HDL levels than those who didn't eat eggs.
Of course, LDL, the "bad" type, goes up, too. But the individual pieces of both types become larger, making it harder for the bad cholesterol to clog arteries. That makes it easier for the good stuff—the HDL—to clear it out. So, while eating eggs might not make you healthier overall, it could help prevent heart disease.
Eggs Are A Complete Protein
Egg whites contain most of the essential amino acids humans require, including six of the nine we can't make ourselves. They contain vitamin D, B12, choline, lutein, zeaxanthin, omega-3 fatty acids, and antioxidants. And they're low in calories. A large egg contains just 70 calories.
The yolk contains some good fats, like oleic acid, monounsaturated fat, vitamins A, E, and K, and iron and zinc. But it's mostly saturated fat, which raises LDL ("bad") cholesterol levels and increases the risk for heart disease. So eat the whites.
If you cannot eat eggs or have a dietary reason to avoid them, here's our post listing the best 20 Egg Substitutes For Recipe Ingredients.
Eggs Are Affordable
At 20 cents a serving, you can't beat it for a high-quality protein that won't break the bank. Add a slice of whole-grain toast, some avocado, and a little hot sauce, and you have a meal fit for a king at a pauper's price. And you don't have to worry about sugar or carbs because eggs don't have either.
Excellent Source of Choline
Choline is a B vitamin found in eggs, liver, milk, fish, and meat. Choline plays many roles in the body, including helping produce acetylcholine, a neurotransmitter that helps regulate mood, sleep, and muscle control. Choline is also necessary for proper fetal brain development and maintenance of the nervous system throughout life.
Choline deficiency can lead to impaired cognitive ability, depression, seizures, poor motor skills, vision problems, and loss of appetite.
Provides Support For Eye Health
Eggs are one example of an "eye-friendly" food. They contain large amounts of carotene; of particular note are Lutein and Zeaxanthin, which prevent macular degeneration and Cataract formation. Vitamin A helps maintain healthy eyesight and is found in eggs.
May Support Weight Management
Since most people don't eat enough protein, it makes sense that eating eggs could help you lose weight. One study found that consuming one large egg per day for lunch helped dieters shed pounds without changing their overall caloric intake. Another study showed that women who ate eggs for breakfast lost about 5% less body fat than those who skipped the morning meal.
Omega-3 Fatty Acids
Eggs also supply omega-3 fatty acids, mostly in the form of docosapentaenoic acid (DPA), which is found in small amounts in many foods. Omega-3 fatty acids help maintain brain function and vision, and eggs contain about half the amount of DPA compared to salmon. They are commonly found in oily fish such as sardines, mackerel, herring, trout, anchovies, pilchards, and kippers. However, eggs can provide an alternative source of these nutrients for those who don't eat fish.
Vitamin D
Eggs naturally contain this vitamin, but you don't necessarily need to eat them every day to reap the benefits. You'll find about 0.9 milligrams of vitamin D per large egg. This amount varies depending on how much sun you're getting, whether you're pregnant, and what type of diet you follow.
The best way to ensure you're consuming enough vitamin D is to ensure you're eating foods rich in this nutrient. Some examples include fatty fish like salmon and tuna, milk, cheese, yogurt, cereals, mushrooms, meat, and eggs.
Vitamin K2
This nutrient is key for cardiovascular health as it helps to reduce calcium deposits in the arteries and improves calcium influx into bone tissue.
Vitamin E
This nutrient is vital for a strong immune system and vascular health
Fats
Eggs contain many proteins and nutrients but are also packed with healthy fats. One large egg contains about 4.5 grams of total fat, of which 1 gram is saturated fat.
In addition to raising HDL ("good") cholesterol, unsaturated fatty acids help lower total cholesterol. Therefore, eating eggs regularly could improve a person's health.
You May Lower Inflammation
A recent review published in the Journal of Nutrition Connected Dietary Intake of Egg Phospholipids and Choline With a Reduction in Inflammation Biomarkers found that people who consumed eggs had lower levels of inflammatory markers compared to those who did not consume eggs. This suggests that eating eggs could help reduce chronic inflammation.
Eggs are a major source of bioactive compounds called phospholipids. Phospholipids are essential components of cell membranes and play a role in many cellular functions, including energy metabolism, signaling, and immune response. They are also precursors to important molecules such as lecithin, cholesterol, and triglyceride levels.
You May Boost Your Immune System
Selenium is a trace mineral that plays a role in a healthy metabolism, hormone production, and cell division. Selenium is found in high concentrations in the yolk of an egg, making it a great source of nutrients. One large egg contains about 22% of your recommended dietary allowance (RDA) or 400 micrograms.
You May Build Lean Muscle
Eggs contain high levels of leucine, a branched-chain amino acid that helps stimulate muscle growth. They also contain choline, another BCAAs that aids in fat loss. Just a single egg contains about six grams of protein, enough to help you recover after a workout. And eggs are easy to cook up quickly—a quick scramble or omelet takes less than 10 minutes. Try adding some spinach and mushrooms to make it even healthier.
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