Nutrients in Eggs
In fact, cholesterol happens to be one of the most important nutrients in your body. It’s a requirement for growth (in infants and adults). And it’s required for the production of many hormones. egg yolks are one of the most nutrient-dense, antioxidant-rich and vitamin-laden foods on the planet. Egg yolks contain 90 percent of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12 of the egg. In addition the yolk contains all of the fat-soluble components, such as vitamins A, D and E, not to mention the heart-healthy omega-3 fatty acids. Egg yolks are also a rich source of some other very interesting nutrients such as choline, lutein and zeaxanthin. Choline is essential for cardiovascular and brain function. Eating more of it may mean mean less inflammation, heart disease, diabetes, Alzheimers, and more. Lutein and zeaxanthin are the major antioxidants in eggs. They protect the eyesby filtering harmful light wavelengths and lowering risk of macular degeneration. People eating only egg whites or avoiding eggs entirely are missing out on many of these key nutrients.
Cholesterol in Eggs
A large egg contains about 185 mg of cholesterol. Since the American Heart Association (AHA) recommends a limit of 300 mg per day, eat two eggs and you’ve exceeded that limit. It assumes that when you eat more cholesterol (from eggs and other animal foods), your blood cholesterol increases. Each egg yolk contains 6 g of fat and 54 kcal. So even though they’re full of nutrients, they still do contain calories
Recommendations for Eating Eggs
If you’re healthy, you can eat eggs guilt-free. The research consistently and reliably shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood. Every single day you produce between 1 and 2 grams of it on your own (that is 5-10 times the cholesterol in a large egg). When you eat more cholesterol from foods like eggs, your body produces less of it. And when you eat less cholesterol from foods like eggs, your body produces more. Cholesterol production is largely determined by your genetics, exercise habits, and stress. eggs also contain additional nutrients that may help lower the risk for heart disease.
Eggs are a meatless source of complete proteins. Complete proteins contain essential amino acids that your body cannot produce itself, and which must come from the diet. This makes eggs a great food choice for vegetarians, who may otherwise struggle to get these essential amino acids with meat and fish cut from their diet. Fat, both saturated and unsaturated, is another macro-nutrient found in eggs. Luckily, most of that fat is of the unsaturated, heart-healthy variety that your body needs for keeping cell membranes healthy, protecting internal organs, and helping with absorbing fat-soluble vitamins.
- Up to one egg per day is not associated with increased heart disease risk in healthy individuals
- People who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.
- Consumption of whole grains and fruit predict lower risk of heart disease, and when it comes to protein, plant sources like nuts and seeds are related to lower cardiovascular and overall mortality, especially when compared to red meat or eggs.
- Keeping intake of eggs moderate to low will be best for most, emphasizing plant-based protein options when possible
- Boiling eggs is good and frying is bad. However, both can have a place within a healthy diet.
- If you like eggs but don’t want the extra cholesterol, use only the egg whites.