nevertheless eggs are a breakfast staple For many people, they tend to get a bad rap for their cholesterol content. Plus, they’re affordable, easy to cook, 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
1 big egg 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. Recent research They determined that eating cholesterol was not associated with increased blood cholesterol. was confusing Recent research This idea has since been disproved,” says registered dietitian Elizabeth Shaw.
as a matter of fact, American Heart Association recommends eggs as a source of protein in a heart-healthy diet.a study Among more than 400,000 adults in Europe, no association was found between egg consumption and cardiovascular disease risk. In fact, the study found that the higher the egg intake, the lower the risk of heart attack.
another Similar studies Eating one egg per day was not proven to be correlated with heart disease risk. concludes.
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 experience vitamin D deficiency at some point in their lives, study Eating one egg a day has been found to prevent deficiencies common in the winter.
“Eggs are also one of the most concentrated sources of choline, an important vitamin for the brain. most americans Don’t get enough of them in their diet,” Shaw said. Plays. Most notably, choline is involved in the development of the fetal brain and spinal cord, making it an important nutrient for pregnant women.
moreover, Pediatric Society No wonder.Education Guidelines for Americans 2020-2025 We recommend incorporating eggs as an essential basic fast food for infants because of 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?
It was previously believed that dietary cholesterol was responsible for elevated blood cholesterol levels. new research It shows that saturated fat is indeed the main determinant of high cholesterol.of American Heart Association We recommend no more than 5% of your daily calories (11 grams) 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, you’ll actually want to eat the whole egg (yes, including the yolk) to get the most nutritional benefits,” says Shaw. says. 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
research Consuming at least 20 grams of protein after a workout boosts muscle protein synthesis. Also, proteins containing the amino acid leucine have been shown to be most effective for muscle repair and growth. One serving contains 6 grams of high-quality protein, including all nine essential amino acids, including leucine.
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: simple Omelet with plenty of vegetables An easy and delicious breakfast ready in minutes.both Frittatasand soufflé Here are two egg-centered dishes that you can prepare ahead of time for busy mornings.
Lunch/Brunch: invite your friends to brunch Healthy Quiche Lorraine Also deviled egg toastIf you are really hungry, double decker egg salad sandwich Also Brunch burger topped with a fried egg.
dinner: Brighten spaghetti carbonaraadd eggs sheet pan meal A quick and easy way to get and replenish your protein Homemade ramen with soft-boiled egg.
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