For centuries, humans have enjoyed eggs from a variety of sources, including wild fowl and hens. In 3200 B.C, India domesticated jungle fowl and later in 1400 B.C ancient Chinese and Egyptian farmers domesticated and consumed laid eggs. Eggs have always been an excellent source of nutrition for centuries and are a relatively healthy food.
Types of Eggs
The main source of today's eggs is from hens, which are available in either brown or white varieties due to the breed of the hen. In African regions, blue-shelled eggs exist as well as freckled eggs. Depending on where you live in the United States, brown eggs may be more expensive than white eggs. Although the common belief is that brown eggs are more nutritious than white eggs, there is really no nutritive difference between the two. The egg shell color is simply an indicator of the breed of hen. However, you may choose to purchase organic and cage-free eggs.
Nutritional Facts
Eggs are an excellent source of protein with 6 g per large egg -- brown or white. They are also high in cholesterol, however, with 211 mg per serving. A single, large egg contains 71 calories, 45 coming from fat -- 2 g being saturated. Additional nutrients include calcium, vitamin A, B-complex vitamins and iron.
Health Benefits
Scrambled eggs are as healthy as the egg itself. The high protein content makes them ideal for athletes and body builders, as protein is necessary in the growth and repair of muscle. Eggs are also a dietary source of choline, which is an important compound in brain health and function. Choline partially makes up the cell membranes in the brain, is part of acetylcholine -- a neurotransmitter -- and plays an important role in cellular communication. Choline may also act as an anti-inflammatory, although further research is warranted.
The Bottom Line
Scrambled eggs are a generally healthy food to eat, especially if you use a vegetable oil, rather than butter, to cook them. The main concern with eggs is the high cholesterol content. The American Heart Association recommends using egg whites in lieu of whole eggs to significantly cut the cholesterol while still acquiring the protein. If you prefer the yolks, however, you should limit your egg intake to two to three per week. On the days you eat eggs, ensure you compensate for the cholesterol intake by eating cholesterol-free or low-cholesterol foods.
References
- "Eating Between the Lines"; Kimberly Stewart; 2007
- "The Healthy Wholefoods Counter"; Annette Natow et al.; 2007
- The American Heart Association: Cooking for Lower Cholesterol
- MayoClinic.com: Eggs -- Are They Good or Bad for You
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