Eggs Are Good for You

There was a big sale on eggs at my supermarket last week and so I bought two boxes, which totaled three-dozen eggs, and then told the kids to eat ‘em up! Once upon a time we were told that too many eggs was a bad thing. As with so many other food warnings we were given, turns out that was wrong.

Eggs are incredibly nutritious. A single large boiled egg contains:

Vitamin A: 6% of the RDA.
Folate: 5% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Phosphorus: 9% of the RDA.
Selenium: 22% of the RDA.

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc. This all come with only 77 calories, along with 6 grams of protein and 5 grams of healthy fats.  If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E.

The reason we were told not to eat eggs is that they are high in cholesterol. Thing is, they don’t adversely affect blood cholesterol.

A single egg contains 212 mg, which is over two-thirds of the recommended daily intake of 300 mg. But that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out. In fact, in seventy percent of people, eggs don’t raise cholesterol at all and in the other thirty percent (termed “hyper responders”), eggs mildly raise Total and LDL cholesterol.

Eggs actually raise HDL (the “good”) cholesterol. In one study, two eggs a day for six weeks increased HDL levels by ten percent and that HDL cholesterol, is linked to a reduced risk of many diseases.

Eggs contain Choline, which is used to build cell membranes yet most people aren’t getting enough of. They also contain Lutein and Zeaxanthin, antioxidants that have major benefits for eye health. Getting enough of these nutrients can significantly reduce the risk of cataracts and macular degeneration. Eggs are also high in Vitamin A. Did you know that Vitamin A deficiency is the most common cause of blindness in the world?

Eggs are high in quality protein, with all the essential amino acids in the right ratios. Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health. Since eggs score high on the Satiety Index, which measures the ability of foods to help you feel and reduce calorie intake, eating eggs for breakfast may mean you eat fewer calories for the next 36 hours.

Tabitha and I both enjoy eggs for breakfast. I make the finest damn scrambled eggs going. Years ago a good friend showed me how. A little butter in the pan. Beat your eggs and add a little salt (not too much), when the butter melts, add the eggs to the pan. Stir consistently. I like to use a figure eight motion. About two-thirds of the way through, add a little more butter. (I add about a tablespoon for 3 eggs) The eggs are sooooo creamy and good.