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Nutrition Articles  ›  Meals and Food

Eggs are Egg-cellent

Healthy or Not? We Crack the Case!

-- By Liza Barnes, Health Educator
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Here are four more ways eggs can enhance your health:
  • 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.
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.

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.
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • There's a lot to love about the humble bumnut or cackleberry. It's natures fast food, cheap, full of vitamins and minerals and easy to cook. A 'googie' for breakfast can keep you going right up until lunch, they are as nature intended them to be ..... perfect!! - 4/5/2014 1:24:49 AM
  • My thirteen chickens and I all agree that eggs are amazing, and that people who refuse to eat the yolk don't know what they're missing.

    And of course you have to say to cook until the yolk is firm, but I love my yolk runny and delicious. - 4/1/2014 1:42:17 PM
  • I was told by a lady that sells eggs to wash them before cracking them as well. Never thought of it before but makes sense. - 4/1/2014 6:37:47 AM
  • "Cook eggs until yolks are firm." No. If I am frying an egg, the yolk will not be firm. No. Otherwise interesting information. - 3/27/2014 8:57:42 PM
    In some cultures the eggs are served any time of the day, for example growing up
    I always had fried eggs and french fries every evening with a good chunk of crusty bread.
    - 10/13/2013 8:55:04 PM
  • Waycat .... There are several reasons why eggs are refrigerated in USA and not uk. The most notable being that in UK hens are required to be vaccinated against salmonella, US has no such requirement, refrigeration hinders the bacteria growth, if present .

    - 10/13/2013 10:18:40 AM
    I eat 3 eggs every morning, that's 21 eggs per week. Sometimes I eat the whole egg, other days I may have 2 eggs and omit the yolk for the 3/rd egg. I feel great and have a busy lifestyle. - 10/13/2013 9:22:29 AM
  • I have to disagree with the recommendation to store eggs in the fridge. Here in the UK all supermarkets have their eggs out on shelves, not in the fridge - so what's the point in putting them in the fridge when you get home?
    They are so much easier to cook with at room temperature rather than chilled.

    And forgive me, but I just can not understand why some people have such an aversion to eating egg yolks, instead just option to eat the whites. I mean, an egg is the ultimate complete food - the yolk is tasty, full of nutrition and when you think that it nurtures a growing chick, it MUST be good for you!

    I think just eating the whites and discarding the yolks is a criminal waste of good food.

    - 10/13/2013 3:32:50 AM
  • I don't think eggs are mandatory. Here the thing, certain foods are not easily available in other countries which is why God naturally made various food available for each culture. The beauty of this day and age is that we can eat foods from other cultures. I'm sure the benefits from eggs can be found in other food. If food isn't poisonous I'm sure it;s free to eat. ( not tampered by humans) - 10/12/2013 4:24:06 PM
  • Interesting article - however, it does not say anything about eating egg whites only! Because of the high cholestral - we have switched to egg beaters and egg whites only. Is there a benefit? Also - by not eating the yoke - do we lose the vision benefit and other benefits of the yoke?

    - 10/12/2013 10:10:27 AM
  • Interesting article...
    I find it sort of interesting that it conflicts with the advice given via the SP nutrition tracker. If I had two eggs for breakfast I'd already be over the amount of dietary cholesterol recommended for my calorie range. When I do go over the range, the nutrition feedback cautions to be careful how much cholesterol you consume.

    If all the studies quoted in this article are true about dietary cholesterol not necessarily raising blood cholesterol, why is the nutrition tracker and feedback cautioning me? - 12/19/2012 8:06:11 AM
  • I love eggs and never really gave them up. Read 'The Fat Flush' by Ann Louise Gittleman and she wrote that the main reason the industry demonized eggs was to promote the cereal industry and I truly believe that to be true. Long live the egg. I usually eat and make Egglands Best eggs because of the higher Omega 3 content and lower Saturated fat due to the fact that the hens are fed an all-natural, all vegetarian diet with no animal fats or animal by-products, hormones or antibiotics. That sells me. - 12/8/2012 9:53:58 PM
  • See my beloved egg isn't so "evil" moderation and the way you prepare them is key. I eat usually hard boiled and pouched eggs. I feel like I have a tone of energy when I eat 2 eggs with my apple (sometimes other fruit) and some sort of granola either with yogurt or bar from. That has been the best combo for energy for me. - 9/19/2012 9:41:59 AM
  • Having raised chickens for eggs over the past 10 years, the information about eggs doesn't seem quite right. I don't know anything about the nutrient value but I can tell you from experience that the my free range hens are not vegetarian. Chickens are in fact naturally carnivorous because they love to eat insects, bugs, beetles, worms, moths, etc.

    Even being fed flax and organic feed my heirloom breed chickens naturally forage, far and wide. Crack open any egg from the store and put it next to our eggs and the color is obvious. Pale lemon compared to bright and shiny orange. And the test is rich and flavorful.

    I live down the road from a cage-free chicken farm. They truck the eggs from here in Wisconsin to California. Walk in the front door of the clean offices and the first thing that hits your nose is the horrendous smell. The cage free eggs are in giant rooms with skylights and are packed together like sardines in a can. No foraging happens there. I know a man who works there and he says they collect the dead birds every morning. I sell my eggs for between $2 and $4 dollars and people can't get enough of them. Real free range chickens produce tasty eggs. I cannot believe that they aren't more nutritious as well.
    - 8/4/2012 11:10:48 AM
  • ALLISON150
    Don't throw out that yolk! It has so much good stuff in it (such as choline).

    Dietary cholesterol DOES NOT EQUAL blood cholesterol! Eat a few eggs and don't feel guilty about it. Damn "nutritionists"..
    . - 5/17/2012 2:48:44 PM