There is a lot of things we've known about eggs for years - they contain cholesterol, they are a protein source, etc. But, as we've studies eggs more over the years we've learned quite a bit more about them, including:
- Eggs contain a variety of vitamins, minerals, trace elements, protein and yes - fat
- The fat in eggs takes on different forms - cholesterol (32%), polyunsaturated (17%) and monounsaturated (44%)...so there are healthy fats in eggs as well.
- All the cholesterol is in the yolk.
- For most people, only a small amount of the cholesterol in the egg passes into the bloodstream. Saturated and trans fats have a bigger effect on your blood cholesterol than the cholesterol itself.
- We've learned that the Lecithin (fat-like substance) in eggs helps to transport lipids (fats) in the blood and also helps to metabolize cholesterol (in other words, the egg helps itself get rid of some of the not so good parts).
Benefits of Eggs
To consider eggs a "health food" is not a far stretch. Eggs contain a lot of benefits in a small package, including:
- Eggs are excellent sources of protein (6 grams per egg) - it's a complete protein (contains all of the essential amino acids needed by the human body).
- Eggs are good sources of all the B vitamins, vitamin A, some vitamin D and E.
- Eggs contain the majority of the minerals that the body requires for health (especially idodine and phosphorus, but many more).
- One egg only contributes to about 3 to 4% (78) of our calorie needs for the day.
How Many Eggs Can you Eat
For the general "healthy" population, eating one egg a day is perfectly acceptable. Those with chronic disease(s) such as diabetes or heart disease, would need to follow physician recommendations - which would include a lesser quantity.
Other Considerations
Keep in mind that food preparation will play a role here…obviously if you fry your eggs in left over bacon grease, they will be a little less healthy. Instead, try boiling or scramble/fry with some olive or canola oil…or poaching. Use only the egg whites and you’ll cut out the cholesterol.
Make sure to look at the "freshness" date on the side of the egg carton. Most people do not realize that there is one. Look for the freshest eggs possible. Over time, eggs will lose some of their nutrient value and overall quality. If you have the opportunity, get your hands on local eggs straight from the farm. There is a definite difference in taste and texture.
It's a good idea to break eggs in a seperate, small dish/cup before adding them to a batch of mix (cake, other eggs for scrambling, etc.). If you get a "bad one" (one with a spot of blood for example), you won't be contaminating the whole batch - you can simply discard the bad one.
Any way you serve them - they're a nutrition powerhouse. Yes, eggs are back.
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