Nutrition

Put an Egg on It

egg on a breakfast sandwich health benefits

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8 Facts to Egg on Your Egg Eating

Eggs are an extremely versatile part of a healthy diet. Not only are they accessible and affordable for most people, they are a high quality source of nutrients that can be incorporated into meals in a number of ways. While often grouped with dairy products, eggs are quite different in their nutritional value. Birds eat both plant and animal products, and their diet contributes to the vitamins and minerals found in eggs.

Here are eight essential facts about eggs.

1. Eggs are full of all sorts of nutrients.

Eggs contain as many as 18 different proteins, vitamins and minerals. Including, but not limited to, iron, zinc, copper and vitamins A, D, E, K and all the B vitamins. Moreover, eggs are a rich source of minerals that can be difficult to find in other foods, such as selenium and iodine. All of which makes eggs the foundation of a very nutritionally efficient breakfast.

2. Protein is present and more than accounted for.

Not only does an egg offer 6 grams of protein, but it also counts as a complete source of protein, meaning one egg contains all eight essential amino acids. In fact, eggs are such a good source of protein they are used as standard reference to evaluate the protein content in other foods.

3. Reports of bad cholesterol have been greatly exaggerated.

Many people assume that eggs have a high amount of bad cholesterol. However, recent research has shown that eggs have a much lower cholesterol content than previously attributed and healthy adults can enjoy eggs without impacting their risk of heart disease. A medium egg contains a third of the recommended daily limit on cholesterol. If you are concerned about cholesterol, try making your breakfast with one whole egg and two egg whites to limit the cholesterol from the yolk.

4. The yolk should not be skipped.

Blending full eggs and just whites now and then may benefit your cholesterol, but try not to skip the yolk too often. It is in fact better for you than the egg white. Almost half the protein is found in the yolk, which also has the majority of antioxidants, minerals and vitamins.

5. Eggs support your weight management in more than one way.

Eggs contribute more to weight management than just being part of a healthy diet. Because eggs are very filling, you’re less likely to eat as much or snack throughout the day. Furthermore, the quality protein content helps to build muscle and stay energized which can support fitness efforts to lose weight. Protein after exercise is particularly beneficial for muscle repair.

6. Most egg allergies are eventually outgrown.

Egg allergies are very common in children and while this requires the strict avoidance of eggs and foods containing egg, about 70 percent will outgrow an egg allergy by age 16.

7. Safety checks are simple.

Allergy aside, the primary health concern when eating eggs is salmonella. Cooking eggs completely at high temperature for a long period of time – think: poached, scrambled or hardboiled – can minimize this risk significantly.

Freshness can also be a factor. Eggs are best stored in a refrigerator and will usually last for around three weeks. Placing an egg in a glass of water is a simple way to test whether the egg is still fresh: a fresh egg will drop to the bottom and a bad egg will float.

8. Cooking options are endless.

Eggs can be part of a wholesome diet in many ways. Most people have their favorite cooking methods and slightly more involved recipes can provide new and exciting ways to incorporate eggs into your diet.