Why Eggs Are Actually Good for You

Eggs are good for you because they're nutritious.
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Eggs are popular at breakfast time and are often used as ingredients in a variety of dishes. For some years, eggs were shunned because they're high in cholesterol, but now we know that cholesterol from the foods you eat doesn't impact your blood cholesterol levels. 

Eggs are actually good for you because they're loaded with protein, vitamins and minerals. And although eggs are a little high in fat, they're not too high in calories.

In fact, one egg has only about 80 calories. They're an excellent source of choline that's necessary for healthy cell membranes in all of your body, and for mental function and memory. They also offer some vitamin D, which is essential for absorption and utilization of calcium.

In addition, eggs contain folate and riboflavin, two B-complex vitamins that necessary for your body to convert the foods you eat into energy. You'll also get a dose of vitamin A from the yoke. Vitamin A is necessary for normal vision, general cell growth, and healthy skin.

Eating eggs may help protect your cells because they have some antioxidant potential due to vitamin E and selenium. They team up with vitamin C to prevent damage to your body from free radicals. And there's more -- lutein and zeaxanthin are antioxidants related to vitamin A and are also found in the yellow pigment of the egg yolk. 

Eggs are Diet-Friendly

The combination of fats and protein means eggs are very satisfying.

Eating one egg as part of a healthy breakfast may help you lose weight by keeping you from getting hungry later in the morning. 

To keep your eggs diet-ready, avoid extra butter or creamy sauces that will add a lot of extra calories. Try a poached egg on whole wheat toast, or have a hard boiled egg served alongside a bowl of oatmeal.

Scrambled eggs with lots of spinach and just a tiny bit of cheese make for an excellent breakfast dish too. Or if you like omelettes, choose lots of veggies and less meat.

Sources:

Bourre JM, Galea F. "An important source of omega-3 fatty acids, vitamins D and E, carotenoids, iodine and selenium: a new natural multi-enriched egg." J Nutr Health Aging. 2006 Sep-Oct;10(5):371-6. Accessed March 2, 2016. http://www.ncbi.nlm.nih.gov/pubmed/17066208.

Goodrow EF, Wilson TA, Houde SC, Vishwanathan R, Scollin PA, Handelman G, Nicolosi RJ. "Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations." J Nutr. 2006 Oct;136(10):2519-24.Accessed March 2, 2016. http://jn.nutrition.org/content/136/10/2519.full.

Health.gov. "2015-2020 Dietary Guidelines for Americans." Accessed March 2, 2016. http://health.gov/dietaryguidelines/2015/guidelines/.

Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Short-term effect of eggs on satiety in overweight and obese subjects." J Am Coll Nutr. 2005 Dec;24(6):510-5.Accessed March 2, 2016. http://www.ncbi.nlm.nih.gov/pubmed/16373948.

Zeisel SH, Mar MH, Howe JC, Holden JM. "Concentrations of choline-containing compounds and betaine in common foods." J Nutr. 2003 May;133(5):1302-7.Accessed March 2, 2016. http://jn.nutrition.org/content/133/5/1302.abstract.

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