Eggs are probably one of the most demonized foods, mainly because of the misguided idea that eating egg yolk increases the cholesterol levels in your body. Contrary to popular belief, eggs are one of the healthiest foods you can eat and they do not have a detrimental impact on cholesterol levels. The research consistently and reliably shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood (1). In fact, eggs have many nutritional benefits and are an inexpensive high-quality protein.
Egg yolks are one of the most nutrient-dense, antioxidant-rich and vitamin-laden foods on the planet! Compared to the yolks, the whites are basically protein and water. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Lutein and zeaxanthin are the major antioxidants in eggs. They protect the eyes by filtering harmful light wavelengths and lowering risk of macular degeneration. Eggs are also one of the few foods that contain naturally occurring vitamin D (24.5 grams). One egg contains about 300 micrograms of choline, which is essential for cardiovascular and brain function. Eating more of it may mean less inflammation, heart disease, diabetes, and Alzheimer’s.
Those people eating only egg whites — or avoiding eggs entirely — are missing out on many of these key nutrients! There are many ways to prepare eggs and you can also add great variety by adding in nutritious vegetables and herbs, such as to an omelet, quiche, or frittata. Enjoy your eggs!
1. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care. 2006 Jan;9(1):8-12.