Is it healthy to eat eggs every day? While in the past, eggs got a bit of bad press because of the concern over high cholesterol, according to more recent findings, eggs can be a healthy part of your everyday diet. In short, the Harvard Gazette blog explains that, over the last five years, studies have found that dietary cholesterol has a small effect on bad cholesterol (LDL) and that, in fact, eating eggs is totally healthy.
In the Harvard Gazette’s interview with Walter Willett, chair of the Harvard T.H. Chan School of Public Health’s Nutrition Department and the Fredrick John Stare Professor of Epidemiology and Nutrition, he discussed healthy diets and blood cholesterol. In part, he shared: “A food can be high in cholesterol and have other redeeming factors that could neutralize the adverse affects of cholesterol, so you really can’t judge a food by just its cholesterol content. Just focusing on cholesterol input isn’t necessarily going to be the best way to make dietary choices.”
He added: “The two major sources of cholesterol in the diet are eggs and red meat. Eggs seem to be pretty neutral. It’s reasonable if you like them to have eggs in moderation, particularly if your cholesterol is low.”
Eggs offer a lot of healthy benefits, including:
Vitamins: Egg yolks are high in vitamin A, B6, B9 and B12, vitamin D, and vitamin E. These vitamins are great for skin health and fighting disease.
Minerals: Eggs are packed with iron, zinc, and calcium, which are great for bone strength, healthy blood, and a strong immune system.
Protein: Eggs provide a perfect protein source, which is critical for hair, tissues, muscle, nail strength, energy, and sustaining a healthy metabolism. It’s impressive that one large egg contains 6 or 7 grams of protein.
Choline: Egg yolks offer choline, which is needed for helping the body synthesize the neurotransmitter acetylcholine, helpeful for brain development in babies and young children.
Omega-3 Fats: Eggs provide Omega 3 fats, critical for maintaining healthy cholesterol levels, lower blood pressure, boosting immunity and brain health, as well as helping fight inflammation.
Assists with Fertility: Eggs pack so much minerals, protein, vitamins, omega fats and choline, that it’s helpful for a woman trying to conceive. Eggs also contain the hormone progesterone, which aids in healthy ovulation.
Boosts Vision: Eggs contain lutein and zeaxanthin, antioxidants found in the eye that may prevent macular degeneration. Additionally, eggs contain vitamin B2, which can prevent cataracts and other eye problems.
Promotes Weight Loss: Eggs have so much protein and nutrients and are just 70 calories each, making them an excellent part of a diet because they are a low caloric choice that make you feel fuller. Add green vegetables or fruit alongside your daily eggs and you have a balanced meal that is satisfying and healthy.
Improves Cognitive Function: Eggs contain phospholipids, in addition to choline, for brain health. These fats potentially assist with protecting you from Alzheimer’s and memory dysfunction.
Eggs are delicious and versatile, with many recipes available to switch up your breakfast or snack, from hard boiled, to frittatas.