The Importance of Eggs in Your Diet

Eggs are one of the most nutrient rich foods that there is. They contain a variety of vitamins and minerals including several B vitamins, vitamin A, folate, and selenium. Eggs contain both protein and fat which make them an excellent choice for a healthy breakfast. If you are able to get pasture raised eggs, they have a higher amount of omega-3 fatty acids and can be higher in vitamins A and E.

Eggs are a source of cholesterol but that does not necessarily mean that it will cause an increase in your cholesterol levels in your blood. The liver makes cholesterol and will adjust this amount based on the amount that is consumed in your diet. However, there are some who have a genetic disposition for high cholesterol levels or have a problem with regulating this process. In these cases, you should consult your doctor before consuming any large amounts of eggs.

Eggs are an excellent source of choline. Choline can only be produced in the body in small amounts that are not nearly enough for the body’s needs. For this reason, it is important to get adequate amounts of choline from our diets. Choline’s role in the body includes building the cell membranes, muscle movement, memory, fat transport, and metabolic processes in the liver. Proper amounts of choline can prevent non-alcoholic fatty liver disease and some studies have found it may help to prevent or slow the onset of dementia.

According to the Food and Nutrition Board (1998), adult men should have a daily choline intake of 550 mg and adult women should obtain 425 mg per day. Eggs are an excellent source having 147 mg per egg. So a breakfast of 3 eggs will start your day off with 441 mg of choline. That will fulfill the needs of women and give men a great start to the day.

Eggs are an excellent source of lutein and zeaxanthin which are needed to help prevent cataracts and macular degeneration, which are 2 very common conditions of the eyes especially as we age. By consuming the pasture raised eggs that are high in omega-3s, it has been shown to help reduce triglyceride levels which will help to reduce our risks of heart disease.

Eggs are an excellent source of protein with each egg containing 6 grams. Protein is necessary as a building block for many tissues and molecules in the body. Eggs have all of the essential amino acids needed for the body to properly utilize the protein for synthesizing these tissues. Due to the protein and fat that eggs contain, they are very satiating and will help to control hunger for longer periods of time. This can help to control our calorie intake and help work toward weight loss goals.

Eggs are a very versatile food that helps to prevent many conditions and also helps reach our health goals. They are easy to prepare and can be enjoyed in a variety of forms. Start today to enjoy this nutrient rich gem for a healthy lifestyle.