If you ask a nutritionist to name one food that is super healthy, tasty, easy to cook, easily available and not too expensive, the answer, invariably, has to be eggs. Here’s why you should enjoy eggs:
1. They do not cause high blood cholesterol: Eggs fell into disrepute because of their high cholesterol content. An average egg has about 200 mg of cholesterol, which is two-thirds of the 300 mg cholesterol you should have in a day. So it looks like eggs must be a major culprit behind high blood cholesterol levels. But it turns out that they are not. Dietary cholesterol does not influence blood cholesterol levels all that much. It’s too much saturated fat that raises blood cholesterol. Nutritionists say it’s ok to have an egg a day, provided your daily cholesterol intake does not shoot beyond 300 mg. To play it safe, three to four eggs a week looks like a very healthy choice for everyone.
2. They are full of high quality proteins: Eggs are the “gold standard” of protein. Their protein is of the highest quality. Eggs rank higher than even meat and milk on scientific indices used to compare protein quality such as biological value, net protein utilization, protein efficiency ratio, and protein digestibility. An average egg provides about 7g of protein, which is more than 10% of the daily protein requirement for an average adult.
3. They contain more good fats than bad: An average egg has about 5g of fat of which 3.5 g is good fat (monounsaturated or polyunsaturated). It has only 1.5 g of saturated fat, which is less than 10% of the daily recommended intake of 14 to 20 g. Most of this fat is in the yolk. Egg white is practically fat free.
4. Great for weight watchers: If you are desperately looking for a tasty and filling snack that has less than 100 calories, grab a boiled egg. An average egg has only about 70 to 80 calories. But since egg protein is digested quite slowly, it keeps you filling full for longer.
5. Great for your eyes: Eggs are a rich source of two carotenoids called lutein and zetaxanthein. These nutrients protect your eyes against age-related macular degeneration, a common cause of vision loss in older adults.
6. Great for your brain: Eggs are a rich source of choline, an important nutrient for your brain and nervous system. An egg has about 300 mg choline. It supports brain development in children and can potentially improve your memory.
7. Loaded with vitamins and minerals: Eggs are a rich source of all important vitamins (except vitamin C) and minerals. They are particularly rich in vitamin B 2, vitamin B 12 and folic acid. They provide good amount of iodine, phosphorus, selenium and zinc.
8. The practical aspects: Many practical reasons make eggs one of the best choices to make your diet more nourishing. They are easily available, easy to store and can be prepared in a variety of ways. The best way is to have your egg boiled as it eliminates the risk of any egg-borne illnesses and does not require added oil for preparation.