Here are four more ways eggs can enhance your health:
So how many eggs should you eat? Just because something is good for you doesn't always mean that more of it is necessarily better. In a 2007 study published in the journal Medical Science Monitor, no significant difference in cardiovascular diseases (like stroke and heart attack) were observed between people who consumed more than six eggs per week and those who consumed one or fewer eggs per week. So a couple of eggs a day, a few days a week, should be safe and health for most people.
Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids.
Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods.
Eggs are a great food for those trying to lose weight. Because of the high amount of quality protein in eggs, they make a very satisfying breakfast, which is especially useful for people trying to lose weight. In one study published in the Journal of the Federation of American Societies for Experimental Biology (2007), subjects following low-fat, calorie-restricted diets were randomly assigned to one of two breakfasts: a bagel or two eggs. After eight weeks, the egg eaters experienced 65% greater weight loss, 83% greater decrease in waist circumference, and a greater improvement in energy levels compared to the bagel-eating group. Also worth mentioning is that changes in plasma cholesterol and triglycerides did not differ significantly between the two groups. Researchers postulated that eating eggs for breakfast enhanced weight loss by increasing satiety, resulting in better adherence to a reduced-calorie diet.
Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing cholesterol or triglyceride levels.
According to Becky Hand, a Licensed and Registered Dietitian for SparkPeople, "One egg daily can easily be a part of a well-balanced, nutritious diet for healthy adults." An important exception is for diabetics, who experienced an increased risk of coronary artery disease when consuming greater than six eggs per week. If you have a medical condition such as heart disease or diabetes, Hand suggests checking with your physician (or dietitian) regarding egg consumption and dietary restrictions.