There once was a time when eggs were thought to be bad for our health. But those days have passed. In fact, health experts are now saying that eggs are one of the healthiest foods we can eat. (Some even call them a “super food.”)
Really, there are only two rules of thumb when it comes to eggs: don’t eat them raw and keep them stored at the appropriate temperature. In other words, eating raw cookie dough and choosing eggs cooked “sunny-side up” might not be the healthiest of choices in order to avoid Salmonella. In addition, throw out cracked or dirty eggs, as this can increase your risk of contracting this illness.
Otherwise, doctors have given eggs a green light in the way of health. So eat up. Here are seven great reasons to eat eggs today (yolks and all).
1. Eye Health
Eggs contain two power boosters when it comes to the eyes. Those core components of eye health are lutein and zeaxanthin.
Both carotenoids, lutein and zeaxanthin are a healthy eye’s best friend. Not only do they have antioxidant properties, they’re the only two carotenoids that are massively present in the retina. This makes them rock stars when it comes to preserving precious eyesight.
Here’s the thing: the human body can’t naturally make lutein and zeaxanthin. That’s why it’s important to consume foods rich in these powerhouses.
We bet you know what’s next…
Eggs are some of the best sources of both of these eye essentials. Just make sure to eat the yolk, as this is where these powerhouses reside.
2. Good Fats
If you’re worried about the fat found in eggs, you don’t need to be. In fact, the recently released 2015-2020 Dietary Guidelines for Americans even changed its recommendations when it comes to eggs and health-giving eggs the green light.
But why is this?
According to an article published in SF Gate, “eggs provide heart-healthy monounsaturated and polyunsaturated fats, also known as MUFAs and PUFAs.” And while eggs do contain a small amount of saturated fat (two of the five grams of fat found in one egg), eggs contain more good fat than bad fat.
3. Heart Health
In the past, you may have been told to limit egg consumption due to the effects of egg yolks on cholesterol. The good news is that this once-popular assumption is now out of date. In fact, healthcare professionals now say that eating an egg a day (or seven eggs per week) will not raise your risk of cardiovascular disease.
So just why did this “change in heart” take place?
According to the Heart and Stroke Foundation of Canada, “research from the 1970s reported that high-cholesterol foods, especially eggs, raise blood cholesterol levels. These early studies included foods that were rich in both cholesterol and saturated fat (such as butter), so scientists incorrectly believed that cholesterol was the main culprit. When researchers recently re-evaluated the data, they learned that diets high in saturated or trans fat − not dietary cholesterol − are mostly responsible for increases in blood cholesterol levels.”
This took eggs off the list of no-no foods in the way of cardiovascular health. Good news, right? We thought you’d agree.
4. Low Calorie
One medium egg has less than 80 calories, according to the United States Department of Agriculture (USDA). That’s fewer calories than a large banana or a regular piece of bakery bread.
In other words, you can eat more than one egg and not worry about weight gain. Go ahead, have two. You can even have three.
Three eggs still have fewer calories than most frozen low-calorie meals. Makes you think, doesn’t it?
5. Protein
Eggs are an excellent source of protein. According to the USDA, one medium egg has more than five grams of protein. And an extra-large egg has more than seven grams of protein.
As the U.S. National Library of Medicine puts it, “proteins are the building blocks of life.” That’s because every single cell in our body contains protein. And in order for our bodies to repair and create new cells, we need to consume proteins.
But that’s not the only thing that eggs have to offer. The body needs nine essential amino acids that it can’t naturally make. This means they need to come from dietary sources. And all nine of these essential amino acids are actually contained in eggs.
6. Vitamin B-12
Cooking expert Jamie Oliver says that eating just two large eggs provides the recommended daily amount of vitamin B-12. That’s a good thing.
Vitamin B-12 is an essential nutrient that our body needs. Not only does it help the body to form red blood cells, it also aids in metabolizing protein and maintaining the central nervous system. Further, not having enough vitamin B-12 can cause a range of issues- from anemia to a feeling of weakness and a general loss of balance. A lack of vitamin B-12 can even cause numbness and tingling in the arms and legs.
So make eggs a part of your breakfast routine. You’ll knock out that needed amount of vitamin B-12 in no time at all.
7. Choline
Eggs are rich in choline, which is an essential nutrient found in the yolk. Choline is needed by the body for a number of things- from normal metabolism to the synthesis of a neurotransmitter called acetylcholine. However, some say that we do not consume enough choline, which affects health.
Researchers say that not getting enough choline can lead to a number of health problems including: liver disease, atherosclerosis, and neurological disorders. In fact, one study concluded that eighty percent of postmenopausal women deprived of choline experienced fatty liver or muscle damage. However, this damage was reversed when the proper amount of choline was added to the diet. Further, higher dietary intake of choline may even reduce the risk of breast cancer.
Now those are some great reasons to eat eggs.