Nutrition / Food

5 Reasons to Add Eggs to Your Daily Diet

They're protein powerhouses.

Eggs are a classic breakfast staple, but many people are still unclear about whether or not they’re good for you. For years, eggs were vilified for their cholesterol content, but recently, our perception of the food has changed. Research has found that for the majority of people, the dietary cholesterol in eggs doesn’t adversely affect blood cholesterol, which means that eggs are a great addition to your diet.

Despite their formerly bad reputation, eggs are actually quite nutritious, as they’re loaded with protein, healthy fats, and antioxidants. Plus, they’re inexpensive, versatile, and loaded with vitamins and minerals. You can eat them at any meal, and they can be prepared a number of different ways, depending on your taste. Here’s everything you need to know about eggs and how they can be a part of your healthy diet.

Nutrition Facts (1 Large Egg)

Calories 75
Total Fat 5 g
Saturated fat 1.6 g
Polyunsaturated fat 0.7 g
Monounsaturated fat 2 g
Cholesterol 187 mg
Sodium 62 mg
Potassium 63 mg
Total Carbohydrate 0.6 g
Dietary fiber 0 g
Sugar 0.6 g
Protein 6 g
Calcium 28 mg
Iron .88 mg
Magnesium 6 mg
Phosphorus 99 mg
Potassium 69 mg
Zinc .65 mg
Thiamin .02 mg
RIboflavin .229 mg
Niacin .037 mg
Vitamin B6 .085 mg
Folate 24 µg
Vitamin B-12 .45 µg
Vitamin A, RAE 80 µg
Vitamin A, IU 270 IU
Vitamin E .53 mg
Vitamin D (D2 +D3) 1.0 mg
Vitamin D 41 IU
Vitamin K .1 µg

(Source USDA)

They’re high in quality protein.

We all know how important protein is for a balanced diet, and eggs—with a single large egg containing six grams—are an excellent source of protein. “Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them,” says Dietitian Carol Aguirre MS, RD/LDN. “Apart from being the most versatile and best source of protein in our diet, eggs are also the least expensive. Eating enough protein can help with weight loss and help with muscle mass.”

They promote brain health.

Eggs are one of the best sources of choline, an important nutrient for brain function. “Choline is a nutrient that facilitates brain development in the fetus, as well as memory function into old age,” says Aguirre. “Choline is extremely important during pregnancy and lactation when reserves can be depleted. At the same time, it is the critical period for fetal brain development and lifelong memory enhancement.”

They protect your bones.

Eggs are one of the few food sources of vitamin D. “It is essential for calcium absorption and for maintaining optimum bone health,” says Aguirre. “Eggs, therefore, play a supporting role together with calcium in the prevention of osteoporosis.”

They promote healthy hair and nails.

Since eggs are loaded with vitamins and minerals, they can help make your hair and nails stronger. “Eggs can help to promote healthy hair and nails because of their high content of sulfur-containing amino acids and the wide array of vitamins and minerals,” says Aguirre. “Many people report faster-growing hair after adding eggs to their diet.”

They help keep you full

Eggs are incredibly filling, as they are a high-protein food. “Eggs score high on the satiety index, leading to significantly reduced hunger,” says Aguirre. “This means [that] you are more likely to end up eating less, which can help with your weight loss goals.”

Potato and Pepper Breakfast Scramble with Avocado

Looking for new ways to incorporate eggs into your diet? Try this recipe for an easy breakfast dish.

(from Kale Me Maybe)

Ingredients (serves 1):

1/2 russet potato, diced
1 tablespoon extra virgin olive oil
3-4 mini sweet peppers, chopped
1/2 small yellow onion, diced
2 cloves garlic, chopped
1 egg
Black pepper
Crushed red pepper
1/4 avocado, sliced

Directions

  1. Add potatoes to a microwave-safe bowl, and microwave for three minutes to soften.
  2. Heat up olive oil in a pan, and add potatoes, peppers, onions, and garlic. Saute for about three to five minutes, or until onions are translucent and veggies get a little bit soft.
  3. Crack an egg in the pan and mix around until cooked (if you prefer, you can scramble the egg beforehand).
  4. Top with pepper, red chili flakes, and sliced avocado.

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