Nature’s Most Confusing Food: To Eat or Not Eat Eggs
It seems as though the debate about eggs has been going back and forth forever. One day they’re good for you, then next day they’re not. What’s the truth? Keep reading to get the facts so you can make the most informed decision for your own health.
Eggs Are High in Cholesterol – But That’s Only Half the Story
It’s true that eggs are high in dietary cholesterol: Each egg has about 186 mg. In the past, federal guidelines suggested no more than 400 mg of cholesterol per day, which means that a breakfast with two eggs would put you very close to the limit for the entire day.
However, these federal guidelines were dropped a few years ago. Why? Because there is no scientific evidence to support the idea that dietary cholesterol increases cholesterol in the body. Since 2016, there has been no federal guideline for dietary cholesterol.
Eggs Are High in Nutritional Value
Now that we know eggs aren’t guilty of the main crime they are accused of, let’s look at what is true about them. First, they are low in calories and high in protein. An average egg will be between 60 – 80 calories with six grams of protein. About 2/3rds of the protein is in the egg white but the egg yolks are loaded with other vitamins, antioxidants, and nutrients including:
- Vitamin D: Helps with strong bones and immune system.
- Vitamin A: Boosts the immune system, is good for the eyes, and is needed for many organs to function properly.
- Vitamin K: Regulates calcium, blood clotting, and bone metabolism.
- Lutein and zeaxanthin: Can help reduce the risk of cataracts and macular degeneration, which are the main causes of blindness in senior citizens.
- Choline: Important for the brain’s neurotransmitters.
- Tryptophan and tyrosine: Amino acids that can help prevent heart disease
- Folate: Necessary to make DNA.
- Vitamin B12: Plays a role in red blood cell production and helps the nervous system function properly.
- Omega-3 fatty acids: Important in preventing heart disease.
With no evidence that their cholesterol is a real concern, and many healthy benefits, it seems there are many reasons to eat eggs and none to avoid them. If you need more information about eggs or other nutritional powerhouses, contact Renew Youth for help.