This post was written by Rachel Bunch, RD, LD, Parkview Health.
What is your favorite way to start the morning? Maybe it’s toast, yogurt, a smoothie, cereal or, my personal favorite, eggs. Eggs are not only a delicious addition to any meal or a great snack, but they are also very nutrient-dense. Eggs are rich in protein and fats as well as micronutrients such as vitamin D, folate, B vitamins, and vitamins A and E among several others.
Eggs and cholesterol
Eggs are sometimes known as a controversial food item due to their high dietary cholesterol content. Studies have shown the response to eating eggs varies between individuals. In the large majority of the population, dietary cholesterol may not raise blood cholesterol or only mildly raise it.
In others, they may have a large response to dietary cholesterol. In particular, people with familial hypercholesterolemia or certain genes may want to consider eating eggs in moderation. In 2015, the USDA removed the upper limit for dietary cholesterol, which emphasized that eggs no longer needed to be restricted. Eggs actually have properties that can protect against chronic disease. This includes lutein, zeaxanthin, choline, vitamin D, selenium and vitamin A.
Protein and fats for satiety
Each egg contains 6.3 grams of protein and all nine essential amino acids to support muscle growth, recovery and maintenance. The egg yolk contains 2.7 g protein and the egg white contains 3.6 g protein. Egg protein is recognized to have the highest attainable protein digestibility-corrected amino acid score. The fats help increase good cholesterol levels or HDL (high-density lipoprotein) cholesterol. They can also be rich in omega-3 fatty acids, which can lower triglycerides.
The nutrient profile of eggs also yields itself to provide greater satisfaction at a meal, meaning it can help with satiety, which is great for those trying to lose weight. Eggs have been shown to suppress appetite and decrease plasma ghrelin levels. Ghrelin is a hormone responsible for appetite stimulation. The egg is also unique in being able to separate yolk from egg white to reduce fat and calories. What you choose is based on individual preference and diet, but the egg has a lot to offer almost all diets!
Vitamins and minerals in eggs
Among those healthy fats is vitamin D, which many Midwesterners find themselves deficient in. Vitamin D plays an important role in the absorption of calcium and phosphorus. It also aids in promoting healthy muscle function and immune system maintenance. As mentioned, eggs also contain vitamins A and E, selenium, lutein, zeaxanthin, and choline to protect against chronic disease with its antioxidant properties. Choline is also particularly known to support brain function.
The big takeaway
In conclusion, consuming up to three whole eggs per day is perfectly safe. That’s not to say going beyond that is harmful, but that it has not yet been studied. Eggs are affordable, easy to prepare, versatile, and of course tasty!
If you’re looking for recipe inspiration, visit us on Pinterest!
Sources
Gunnars, K., & Fernando, I. (2022, December 20). 9 Health Benefits of Eating Eggs. Healthline.
Puglisi, M. J., & Fernandez, M. L. (2022). The Health Benefits of Egg Protein. Nutrients, 14(14), 2904.
