Eggs and cheese are animal products that are staples in the average American diet. They are enjoyed at breakfast in the form of scrambled eggs with cheese melted on top, inside to make an omelet or as part of a salad for lunch or dinner. There has been much confusion over the years about what role eggs and cheese should play in your diet. Although they are high in some nutrients that are essential for health, they are also relatively high in fat and cholesterol.
Protein
Since eggs and cheese are both animal products, they contain complete proteins. A complete protein includes all nine essential amino acids that serve as the building blocks for your muscles and other vital functions in your body. Protein is digested slower than carbohydrates, so it leaves you feeling fuller longer. Registered dietitian Jackie Newgent notes that eggs are a good option for dieters because the protein keeps you satiated, "making it easier to resist tempting snacks."
Vitamins
According to Harvard University, eggs are good sources of vitamins A, B12, biotin and choline. Cheese is also a good source of vitamin B12, and Swiss and cheddar cheeses contain vitamin A. Vitamin B3, riboflavin, is also found in cheese. The B vitamin family aids in your body's metabolic processes, helping you produce energy. The vitamin A found in eggs and cheese acts as an antioxidant, protecting your cells from free radical damage.
Minerals
Dietary minerals are inorganic molecules essential to your diet for proper bodily function. As a dairy product, cheese contains significant amounts of the mineral calcium. Calcium goes beyond your teeth and bones, playing roles in muscle contraction and blood vessel function. Cheese and eggs are both good sources of phosphorus, a major structural component of all cells. Some cheeses do contain sodium, an essential mineral most Americans get too much of. If sodium is a concern for you, check the sodium content before consuming cheese.
Considerations
Many people shy away from eggs and cheese because of their cholesterol and saturated fat content. According to MayoClinic.com, one large egg has 213 mg cholesterol, which is 2/3 the recommended amount for healthy adults. If you do make eggs a regular part of your diet, choose other foods that are lower in cholesterol to balance your intake. There are a few ways to decrease these negative effects. Since cholesterol is only found in the egg yolk, try scrambling one whole egg with two egg whites to reduce cholesterol while keeping your breakfast filling and tasty.
References
- Egg Nutrition Center; Adults Who Eat Eggs For Breakfast Lose 65% More Weight; August 5, 2008
- Harvard University: Listing of Vitamins
- Linus Pauling Institute at Oregon State University: Calcium
- MayoClinic.com; Eggs: Are They Good Or Bad For My Cholesterol?; Thomas Behrenbeck, M.D., Ph.D.; December 22, 2009
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