1. Eggs are an Excellent Source of Protein
Eggs contain complete, high quality protein, providing nearly every essential vitamin and mineral humans require. The average egg contains about 6 g of protein (just over 3 g in the egg white and just under 3 g in the yolk). With a mere 70 calories per egg, each is a very nutrient-dense food.
2. Eggs are High in Cholesterol
According to the Mayo Clinic, the average egg contains about 210 mg of cholesterol. If you are on a cholesterol-lowing diet, you should aim for less than 200 mg of cholesterol in an entire day, while the average healthy person requires less than about 300 mg per day. Since the cholesterol lies solely in the egg yolk, choose egg whites instead (2 egg whites equal 1 full egg) or use 1 egg and combine whites for the remainder. Natural egg substitutes can be great for cooking and baking as well--just make sure they are made from whites with few preservatives and/or chemicals.
3. There are Many Healthy Ways to Enjoy Eggs
Eggs are a highly versatile protein source. Aside from the standard forms of egg preparation--scrambled, over-easy and poached--you can also enjoy hard boiled eggs or whites as snacks or atop salads. Prepare an egg-white quiche that will serve a family or supply an individual or couple with convenient protein meals for several days. Whipped egg whites with sucralose sweetener (or other non-nutritive/low-calorie sweetener) creates a lovely meringue dessert with protein and very few calories. Experiment with your own egg-based dishes, and have a fun way to enjoy healthy doses of complete protein.
4. Eggs are an Affordable Protein Source
When compared to meat, poultry and fish, eggs are one of the most economical sources of protein. Even with rising costs of groceries, a dozen eggs costs around $2.15, on average. That comes down to less than 18 cents per egg! A chicken breast at that price is unheard of! Farm-fresh eggs support local agriculture and do not use many of the chemicals that commercial egg production often depend upon. At a few cents more per dozen, this type of protein purchase is still an affordable choice and one that can be more environmentally sound as well.
5. Eggs Should Be Part of a Healthy, Balanced Diet
As with most foods, moderation is key. To maintain healthy cholesterol levels, aim for no more than 1 or 2 full eggs per day. Enjoy eggs along side fruits or veggies and whole grains to enhance nutrient and fiber intake. Choose a variety of protein choices to reap a variety of vitamins and minerals as well--fish for omega-3 fatty acids, lean red meat for iron and legumes for added fiber.
Member Comments