They are a food that is high in nutrients, to start. Eggs are a good source of high-quality protein because they include all nine essential amino acids, which are not produced by humans and must be obtained through diet. The protein in eggs can increase satiety and aid in the growth and maintenance of muscle, both of which are critical for weight control.
In addition, eggs are among the few food sources of choline, a substance that may help shield newborns from birth abnormalities, and vitamin D. They include lutein and zeaxanthin, which support eye health, as well as vitamins A, B12, riboflavin (B2), and the antioxidant selenium.
Most of an egg’s calories, vitamins and minerals are found in the yolk.
But what about the cholesterol in eggs? It’s true that eggs are high in dietary cholesterol, which is also found in the yolk, but they’re low in saturated fat, which is the bigger culprit when it comes to raising blood cholesterol levels. Because of this, eggs get the green light according to the government’s 2015-2020 Dietary Guidelines for Americans.
In fact, one recent meta-analysis found that higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. And a 2016 Finnish study involving more than 1,000 men concluded that egg or cholesterol intakes are not associated with increased risk of coronary artery disease, even in those who are genetically predisposed to experience a stronger effect of dietary cholesterol on blood cholesterol.
What is more likely to affect your health is how eggs are prepared, as well as which other foods you combine with them. One large poached egg has 71 calories and 2 grams of saturated fat, and an omelet made with spinach and one yolk is also a lean choice. But a serving of eggs Benedict with bacon and Hollandaise sauce has about 800 calories and 26 grams of saturated fat.
So feel free to enjoy eggs, but watch how you eat them. And balance eggs with other healthy fiber-rich foods such as fruits, vegetables and whole grains.
