The nutritional impact of this contentious protein is impressive.
Over time, eggs have surprisingly become a contentious food. There is a lot of misinformation about their nutrition, despite the fact that they might appear to be a safe and inexpensive source of protein. Eggs received negative press during the years when low-fat diets were popular. They appear to be less divisive now that fat is back in style (consider the keto diet).
Not to mention, eggs are among the least expensive proteins in the grocery store, with many major retailers charging just 14 cents per serving. You won’t have to worry about them spoiling as quickly as other protein sources like meat, fish, or poultry because they can last for up to five weeks in the refrigerator. You can save money and reduce food waste by substituting an egg for another more expensive protein once a day. Eggs can also be used in a variety of dishes, including shakshuka for dinner and baked goods. This is because they are so adaptable. Here’s what the science says about what eating an egg a day does to your body over time, and whether or not eggs are actually healthy.
Facts about Eggs One large whole egg has the following nutritional value, according to the USDA:.
70 calories, 6 grams of protein, 5 grams of fat, and 0 grams of carbohydrates.
Calories: 70Protein: 6 gTotal fat: 5 gSaturated fat: 2 gCarbohydrates: 0 gVitamin B12: 0 point 5 mcgVitamin D: 1 point 24 mcgCholine: 169 mgHealth Benefits of EggsYou May Feel More Full and EnergizedEggs come in a small, inexpensive package, but they pack a powerful nutritional punch. Important nutrients like vitamin B12, vitamin D, and choline are found in particular abundance in the yolk and are crucial for our bodies’ ability to convert food into usable energy. Eggs also have some staying power because of the protein and healthy fat they contain, which helps you feel fuller for longer.
Eggs are a good source of a number of B vitamins, including vitamins B2, B5, and B12. Your hair and skin may be healthier as a result. These nutrients all serve different purposes in the body, including preserving healthy skin and hair. Since all B vitamins are water soluble and do not easily store in the body, regular consumption is a good way to ensure that you are getting enough to meet your needs. Methionine, one of the amino acids (protein building blocks) found in abundance in eggs, can help increase the strength of hair and nails as well as the tone and pliability of skin.
Choline, a micronutrient that is essential for the body’s production of cell membranes and significant neurotransmitters, is abundant in eggs, which may help you think more clearly. It makes sense that not getting enough choline could make you feel hazy (among other more severe symptoms) because it’s crucial for memory, mood, muscle control, and general nervous system function. Eating eggs can support a healthy brain because they provide about 6% of the daily recommended amount of choline.
Egg yolks contain two carotenoids, lutein and zeaxanthin, which are crucial for eye health and may improve your vision. They are crucial for healthy vision and eye development, and research suggests they may even help reduce the risk of prevalent age-related eye diseases. Recipes like our Stir-Fried Mustard Greens with Eggs and Garlic can help you double up because dark leafy greens are another excellent source of lutein and zeaxanthin.
Vitamin D is essential for many bodily functions, including bone health. It can be beneficial for mental health as well as blood pressure regulation, cancer risk reduction, and blood pressure control. Helping us maintain strong bones is one of vitamin D’s most crucial roles. It accomplishes this by enhancing the gut’s absorption of calcium and by maintaining our calcium and phosphorus levels in a range that encourages sound bone formation and remodeling. Including one egg on your plate each day can help maintain strong bones because it provides 6% of our daily vitamin D requirements.
While eggs are loaded with vitamins, minerals, and nutrients, one of those is the always contentious cholesterol. Your heart health may therefore improve. Around 207 milligrams of cholesterol are present in one egg, which is 69 percent of the Dietary Guidelines for Americans’ daily allowance. However, consuming dietary cholesterol does not necessarily result in higher blood cholesterol levels; in fact, dietary cholesterol has only a small influence on our blood cholesterol levels. The DGA’s cholesterol limit recommendation is even disputed by some research as lacking sufficient support. According to a recent review in Nutrients, while many foods high in cholesterol are linked to a higher risk of heart disease—primarily because of the saturated fat content of the egg yolk—eggs and shrimp are exceptions because of their high nutritional value.
We need some saturated fat in our diet, but the majority of Americans consume too much of it while consuming insufficient amounts of the healthy fats that guard your heart (and the rest of your body). In addition, foods that are high in saturated fat often also contain other ingredients, such as added sugars, that can be harmful if consumed in excess. The bottom line is that if you’re eating leaner meat cuts and plant-based proteins rather than solely red meat, an egg a day shouldn’t push you over the edge. Being mindful of your intake of saturated fats is more crucial if you have a heart-related condition.
A great source of potassium, folate, and B vitamins, as well as other heart-healthy nutrients, are found in eggs. Up to two eggs daily may actually improve heart health, according to some research. Moderation is key with everything, especially if you eat eggs every day.
Bottom LineIf you eat eggs every day, they can be a cheap and incredibly nutritious source of protein that also has some health benefits. They are teeming with protein, vitamins, and nutrients that keep you feeling full and fueled for whatever the day has in store. However, if you already have heart disease or are at a higher risk of getting it, you should be aware of the fact that they are high in saturated fat and cholesterol. If you like to eat eggs every day, limiting yolks and consuming more whites may be a good option for people with heart disease. Check out our wholesome, quick, and simple egg recipes for more ideas.
