Eggs are a breakfast staple for many people, but they tend to be blamed for their bad cholesterol content. Plus, they’re affordable, easy to prepare, and versatile. Believe it or not, cholesterol in eggs isn’t actually associated with elevated blood cholesterol levels. Here are some great methods.
nutritional content of eggs
One large egg is rich in nutrients such as:
70 calories
5 grams of fat
185 milligrams of cholesterol
70 milligrams of sodium
0 grams of carbs
0 grams of fiber
0 grams of sugar
6 grams of protein
1 mcg vitamin D (6% (daily value) DV)
80 mcg of Vitamin A (8% DV)
0.2 milligrams of riboflavin (15% DV)
0.5 mcg Vitamin B12 (20% DV)
28 mcg Iodine (20% DV)
15 mcg selenium (25% DV)
Choline 150 mg (25% DV)
health benefits of eggs
Looking at nutritional facts, it’s not surprising that eggs have been synonymous with cholesterol. “Previous research has confused the general public as to whether it’s really safe to eat eggs regularly for fear of cardiovascular disease, but recent research has shown that it’s actually safe,” says registered dietitian Elizabeth Shaw. This idea is disproved.
In fact, the American Heart Association recommends eggs as a source of protein in a heart-healthy diet. In fact, the study found that the higher the egg intake, the lower the risk of heart attack.
Another similar study showed that eating one egg a day was not correlated with heart disease risk. We conclude that it is likely to decline.
Eggs are also one of the only natural food sources of vitamin D, a nutrient that promotes calcium absorption for bone health. Vitamin D plays a role in many other bodily functions, including fighting inflammation, cell proliferation, immune function, and glucose metabolism. The sun is the main source of vitamin D, but blood levels often vary with skin color, time spent outdoors, and geographic location. Many people suffer from vitamin D deficiency at some point in their lives, but one study found that eating one egg a day could prevent vitamin D deficiency, which is common in the winter. .
“Eggs are also one of the most concentrated sources of choline, an important vitamin that most Americans don’t get enough of in their diet. It plays an essential role not only in muscle function, but also in metabolism and the organization of cell membranes.Most notably, choline is involved in the development of the fetal brain and spinal cord, making it important for pregnant women. Nutrients.
Additionally, the Academy of Pediatrics has declared choline to be a brain-building nutrient and recommended that all pediatricians emphasize the importance of this nutrient to their caregivers. Guidelines 2020-2025 recommend incorporating eggs as an essential basic fast food for infants for their comprehensive nutritional profile that aids in growth and development,” Shaw explained.
Finally, eggs contain lutein and zeaxanthin, two antioxidants known to improve or prevent macular disease, a leading cause of blindness and visual impairment. Lutein and zeaxanthin also contribute to cognitive function and reduce the risk of cancer and cardiovascular disease.
Are there any downsides to eating eggs?
People used to believe that dietary cholesterol was responsible for elevated blood cholesterol levels, but new research shows that saturated fat is actually the main determinant of high cholesterol. The American Heart Association recommends no more than 5% (11 grams) of calories per day from saturated fat.
One large egg contains 1.5 grams of saturated fat. So, you’ll be eating more than one egg a day, especially if you’re eating other animal products. We recommend limiting yourself to one or two eggs.
3 fun facts about eggs
Shell color doesn’t matter
Believe it or not, brown eggs are no more nutritious and of lesser quality than white eggs.The only difference in eggshell color is the bird that laid the eggs. A chicken with white feathers lays white eggs, and a chicken with red feathers lays brown eggs.
And Shaw said egg shells can actually serve a purpose. You can use it in your garden as a nutrient-rich compost. ”
Most of the nutrition is in the yolk
“Contrary to what you see on social media, we actually want to eat the whole egg (yes, including the yolk) to get the most nutritional benefits,” says Shaw. Egg yolks contain most of the nutrients, including fat-soluble vitamins A, D, E, and K, as well as choline, lutein, and zeaxanthin.
Eggs are Good for Post-Workout Recovery
Studies show that consuming at least 20 grams of protein post-workout promotes muscle protein synthesis. Also, proteins containing the amino acid leucine have been shown to be most effective for muscle repair and growth. Not to mention that eggs are cheap and easy to cook after strenuous exercise.
healthy egg recipes
Eggs are a breakfast staple, but they also go well with lunch and dinner. Here are some creative ways to use eggs.
breakfast: A simple veggie-filled omelet is an easy and delicious breakfast that’s ready in minutes. Frittata and soufflé are two of her egg-centric dishes that can be prepared ahead of time for busy mornings.
Lunch/Brunch: Invite your friends over for brunch and impress them with a healthy quiche lorraine or deviled egg toast. If you’re really hungry, opt for the Two-Story Egg Salad Her Sandwich or Brunch Her Burger topped with a fried egg.
dinner: Make a lightly finished spaghetti carbonara, add an egg to your sheet pan meal for a quick and easy protein boost, or top your homemade ramen with a poached egg.
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