When we think about eggs, we often worry about their cholesterol content. However, a recent study shows that people who eat two or more eggs a week don’t seem to increase their risk of heart disease, even if they have high cholesterol, and eating them may help lower the bad kind. But there’s more to an egg than just its cholesterol: it’s a versatile food, providing a healthy dose of protein and several important nutrients.
For example, it’s a good source of choline, which is involved in many important functions including cell growth and development. It’s also a good source of Vitamin A, which promotes eye health, and the carotenoids lutein and zeaxanthin, which are thought to prevent age-related macular degeneration and cataracts. Eggs are a rich source of folate, which promotes heart health. And they’re a great source of potassium, which helps maintain a normal blood pressure and reduce the effects of sodium on the heart.
They’re a complete protein, which means that they contain all of the essential amino acids the body can’t make itself. One egg has 6 grams of protein and offers all nine “essential” amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine). The protein in an egg is very easily digested. And it has a high biological value, meaning that our bodies can use it more efficiently than any other protein food.
In fact, a study in patients with type 2 diabetes found that the more eggs they ate, the lower their triglyceride levels were and the higher their HDL (“good”) cholesterol was. Eggs are also low in calories and fat, which makes them a good choice for dieters. And they’re a very affordable food.
Lastly, when choosing the eggs you consume, be sure to choose those from free-range hens, who are allowed to roam and have a high quality of life. Hens who are raised in cages can carry Salmonella and other dangerous bacteria, which can contaminate your food.
As more research is done on eggs, they’re showing that they’re an important part of a healthy diet and can be used in a variety of recipes. But don’t forget to balance the number of eggs you eat with other proteins and healthy fats in order to keep your cholesterol and triglyceride levels in check. And don’t be afraid to eat them for breakfast — you’ll be burning more calories throughout the day by doing so.