Eggs are a versatile and nutritious food and provide many benefits to the diet. Eggs are also used as ingredients in many prepared foods. They are a popular breakfast food and can be a nutritious choice if eaten in moderation. According to the Harvard School of Public Health, eating a maximum of one egg per day is acceptable in the absence of heart disease. The Egg Nutrition Center advocates keeping eggs in your diet to protect your heart, muscles, bones and vision as you age.
Nutritional Value of Eggs
Eggs contain heart-protecting omega-3 fatty acids. Vitamins in eggs include A, B-12, choline, folate, D, and E. Certain minerals are also found, including iron, phosphorous, selenium and zinc. Eggs are high in protein but approximately 212mg of cholesterol is found in the yolks. A typical egg contains only about 72 calories but a healthy 6.3 grams of protein. The total amount of fat in an egg is about 5 grams, and 1.6 grams of that total is saturated fat, according to the Egg Nutrition Center website.
Vegetarian Diets And Eggs
Vegetarians who consume eggs are known as ovo-vegetarians. Eggs provide a good source of vitamin B-12, which is only available from animal sources. Also, eggs provide important amino acids. Vegetarians following this diet may need to be careful not to consume too many whole eggs as a protein replacement. If many eggs are eaten, avoid the yolks if possible. Eating more than one egg per day has been linked to heart trouble later in life, according to the Harvard School of Public Health.
Eggs And Cholesterol
Many people are reluctant to eat eggs because the yolks contain cholesterol. It has been suggested that healthy people eat no more than one egg per day, for this reason. It may also be the case that eggs alone are not as harmful as other contributing dietary factors. However, diabetics and persons with existing heart disease are cautioned to limit egg yolks in their diets, but egg-whites can be eaten safely, says the Harvard School of Public Health.
Benefits Of Eggs In Diet
While the high cholesterol content in eggs is important to be aware of, other nutrients eggs contain may actually benefit the heart. Thus, the Harvard School of Public Health says it may be beneficial to eat eggs in moderation. Eggs are lower in calories than other high-protein foods such as nuts or meats. Eggs are an economical protein source and are easy to prepare. The yolks of eggs contain lutein and zeaxanthin, which may help to prevent age-related vision loss, says the Egg Nutrition Center.
Egg Safety
Eating raw eggs may increase your risk of exposure to Salmonella bacteria. To limit the risk, follow a few simple guidelines. Don't buy cracked eggs; if you find one, discard it. Wash your hands after handling raw eggs and cook eggs thoroughly. Don't keep cooked eggs for longer than one week. Keep eggs well inside the refrigerator where it is coolest. Note the date on the egg-carton, and do not keep eggs longer than three weeks after this date.
References
- Egg Nutrition Center: Nutrition Realities: Nutrition For Baby Boomers: The Times They Are A Changn'
- Harvard School of Public Health: Eggs and Heart Disease
- American Dietetic Association: Egg-Cellent Tips for Safe Eggs
- Egg Nutrition Center: Egg Facts: Nutrition Information For The Egg
- American Dietetic Association: Can I Use Eggs After the "Sell By" Date?
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