Eggs are one of nature’s most perfect foods, and better yet they’re delicious. There are so many ways to prepare eggs, and most people can absolutely eat them every day.
There are a few exceptions to the daily egg recommendation. If you’re allergic or sensitive to eggs, you should eliminate them from your diet. Also, if you’re a hyperresponder to the cholesterol in them, you should reduce or avoid them as well.
That said, only 30% of the population qualify as hyperresponders, meaning that they experience an increase in both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) from regular egg consumption. To determine if you’re a hyperresponder, you’ll want to chat with your primary care doctor and get your blood checked. They’ll help you determine if eggs are appropriate for you.
However, the majority of people will not experience an increase in their blood cholesterol levels from eating eggs regularly.1 In fact, the nutrients in this amazing protein source are found to boost health and protect against disease.
One large egg contains about 75 calories and 6 grams of complete protein. That means that it contains all of the essential amino acids your body needs to build and repair lean muscle tissue. Eggs are not only a great source of protein, but contain an abundance of health-promoting nutrients. Here’s a short breakdown of the nutritional benefits:
Want to lose body fat? If you’re focused on getting and staying lean, then eat eggs for breakfast. Reason being, this breakfast food helps increase satiety, decrease hunger, and lead to lower overall calorie intake.2
This is due to the higher protein and lower carb content in eggs. Protein takes longer to digest while also boosting metabolism. It’s the perfect food to start the day.
Eggs are a fantastic source of two antioxidants known to protect yours eyes – lutein and zeaxanthin. Lutein and zeaxanthin accumulate in the retina, and reduce the incidence of macular degeneration and cataracts.3
Lutein also plays an anti-inflammatory role, and can counteract or prevent damage caused by ultraviolet radiation (from sun exposure).4 In short, you can protect your eyes and your skin with one food.
These antioxidants are found in the egg yolk, so make sure to eat the whole egg, not just the whites.
You need a variety of vitamins and minerals to perform optimally and be healthy. Eggs provide a variety of these essential nutrients. This list includes vitamin A, E, and D, an assortment of B vitamins, choline, folic acid, phosphorus, biotin, and phosphorus.
Without going into too much detail, each of these nutrients play an important role in keeping you fit, active, and strong. They affect everything from your energy production, bone strength, immune system, metabolism, blood, and vision.5
There aren’t many foods that provide selenium and iodine, and eggs are one of the few. Both selenium and iodine are necessary for the production of thyroid hormones.
Thyroid hormones regulate your metabolic rate, which affects your weight and energy levels, so it’s important to keep this gland healthy.
Contrary to popular belief, eating whole eggs does not increase the LDL (low-density lipoprotein) and cholesterol levels in most people. In fact, the yolk is the most nutrient-dense part of eggs. It’s in the yolk that all of the vitamins, minerals, and antioxidants are found.
It’s also the part of the egg that contains healthy fats. Pasture-raised eggs in particular are ideal because they contain more omega-3 fatty acids, which are important for brain function and normal vision while also decreasing inflammation.6
We highly recommend buying pasture-raised eggs. These come from chickens that have been raised with free access to the outdoors.
They get ample sunshine and can roam around eating their natural diet of grass and bugs. This leads to eggs with a greater concentration of fat, and especially omega-3 fatty acids.7
You can eat eggs for just about any meal or snack, and there are numerous ways to prepare them. Here are a few ideas to get you started:
Breakfast: Fry up some eggs to eat on top of avocado toast.
Lunch: Make a healthy veggie fried rice, mixing some eggs into your dish.
Snacks: Hard-boil eggs for an easy afternoon snack.
Dinner: Prepare a chicken & vegetable frittata.
Do you eat eggs? What are some of your favorite ways to eat this food?