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Eggs are among the most nutrient-rich foods, providing seven grams of the most complete, absorbable and usable protein, as well as 13 essential nutrients for just 90 calories. Eggs have a good amount of highly absorbable iron that helps to prevent iron deficiency anemia and boost the immune system. Eggs are particularly rich in choline, a nutrient that is involved in brain development and maintaining memory centers. Eggs supply selenium, an important antioxidant, vitamin A, zinc, riboflavin, vitamin D, and vitamin B12. Eggs also supply the potent antioxidants lutein and zeaxanthin, the primary carotenoids in yolks, which can save your sight by reducing your risk of cataracts and age-related macular degeneration, an eye disease that can lead to blindness. Recent research indicates that intakes of as much as one egg daily were not associated with an increased risk of heart disease in those who are generally healthy. Individuals with diabetes and elevated cholesterol levels do need to be more careful. Most people can eat 3 or 4 eggs a week without a negative impact on their health. Most important is how the egg is prepared and what other high fat items such as bacon, sausage or hash browns are served with it. Action Tip: The versatility of eggs makes them an excellent source of protein for breakfast, lunch or dinner. Enjoy eggs poached, scrambled, in omelets, frittatas, sandwiches, or French toast. Avoid tossing the yolk. The egg white contains protein, while the egg yolk holds most of the essential vitamins and minerals. For a healthier change, choose flaxseed-fed chicken eggs that contain less cholesterol or try eggs that contain healthy omega-3 fatty acids. |
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