Eggs are a common staple in most people’s diet. We can have them for breakfast, lunch, and dinner in all types of forms from scrambled eggs and omelettes to egg salad sandwiches and frittata. Eggs are a great source of nutrition and have many benefits but just like most foods moderate is key.
Eggs are beneficial to our diets in so many ways. They are considered to be one of a few foods that are a complete protein. Foods that are a complete protein contain all nine essential amino acids that are needed for our bodies. One whole egg contains about six grams of protein with the yolk containing about a third of the protein and the white containing about two thirds. One egg provides 35% of your daily value of choline (for brain development) and 28% of your daily value of selenium (for thyroid function). Eggs are also a good source of vitamins B-2 (for healthy blood cell maintenance), B-5 (for good metabolism of proteins, carbs, and fats), and B-12 (for function of the brain and nervous system).
However, eggs do contain high amounts of cholesterol- each egg has about 200 mg of cholesterol. It is recommended that a person not exceed about 300 mg of cholesterol per day and so it is important not to eat more than one egg per day. In general it is recommended that people eat no more than three eggs per week to limit the intake of cholesterol. If you love eggs and can’t bare reducing your intake- just switch out whole eggs for egg whites! In moderation, the consumption of eggs have shown to increase good cholesterol (HDL) levels. This has been linked to the reduced risk of heart disease amongst many other positive health benefits. A general theme in nutrition is moderation. Consuming something in excess of what the body is capable of handling will not be nutritionally beneficial and can lead to negative health effects while consuming in moderation can have positive health effects. Eggs are delicious! Eat them, but be mindful of the amount you eat.