May is National Egg Month! As a fairly common food, you may be surprised at all the health benefits that eggs have to offer. It has gotten a bad rap over the years, but you will learn that eggs are better for you than you may have previously thought.
Of the recommended dietary allowance (RDA) for vitamins and minerals, a single large boiled egg contains:
- Vitamin A: 6%
- Folate: 5%
- Vitamin B5: 7%
- Vitamin B12: 9%
- Vitamin B2: 15%
- Phosphorous: 9%
- Selenium: 22%
- You can also find Vitamins D, E, K, B6, calcium and zinc.
- This serving contains 77 calories, 6g of protein, and 5g of healthy fats.
It is true that eggs are high in cholesterol, but, in this case, it isn’t all that bad. The recommended daily intake of cholesterol is 300mg and an egg contains a whopping 212mg. However, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. And when we eat eggs, out body tends to compensate; namely, our liver produces less cholesterol.
You have probably also heard of “good” and “bad” cholesterol. High Density Lipoprotein (HDL) is considered the “good” cholesterol, and eggs actually raise our levels. A study showed that eating 2 eggs a day for 6 weeks increased HDL levels by 10%.
On the other hand, Low-density Lipoprotein (LDL) is considered the “bad” cholesterol, but there are subtypes of LDL in relation to particle size. Those with larger LDL particles have a lower risk of heart disease than those with small, dense LDL particles. Coincidentally, eggs tend to make LDL particles increase in size, thus helping to lower heart disease risk.
Of choline’s many functions, it is used in the body to build cell membranes and plays a role in building signaling molecules in the brain. The RDA for women is 425mg/day and for men is 550mg/day. Most people don’t get enough, but a single egg contains 100mg of choline.
Eggs yolks contain high amounts of Lutein and Zeaxanthin, antioxidants that tend to build up in the retina of the eye. Getting sufficient amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration.
Eggs are also a great source of Vitamin A. Vitamin A deficiencies are the most common cause of blindness worldwide.
Omega-3 Or Pastured Eggs
Not all eggs are created equal, which is why you should opt for omega-3 enriched and pastured eggs. Eggs from hens which were raised on pasture or fed omega-3 enriched feeds tend to have higher levels of omega-3 fatty acids. Omega-3 fatty acids help to reduce levels of triglycerides in the blood, which is risk factor for heart disease.
Quality Protein & Amino Acids
A single large egg contains 6g of protein and all the essential amino acids in the right ratios. The advantages of getting enough protein in your diet include weight loss, muscle growth, lower blood pressure, and more.
Since protein is the most fulfilling macronutrient, and because of their high protein content, eggs are more filling. Eggs score high on the Satiety Index, which measure the ability of foods to produce a feeling of fullness, thus decreasing caloric intake.
What else do you love about eggs? What’s your favorite way to cook and enjoy eggs? Share with us on Facebook, Google+, Twitter, and LinkedIn. You can also connect with us on Instagram, Vine, and Pinterest.
Join us for a fresh, natural, and just plain yummy meal at the Brick Market & Deli – Your Neighborhood Deli in Pomona! We’re open weekdays 10:30am-7:30pm and Saturdays 10:30am-4:30pm, with online ordering available through our website. We also provide catering services – please call 909-596-5225 for more information.