After celebrating Easter this month, we thought it would be a great idea to discuss the benefits of eggs. There has been a lot of controversy over the years about eggs being healthy and also unhealthy, due to their cholesterol content. Well, I am here to tell you that eggs are a nutritional powerhouse and should definitely be included in our diet.
Protein and Healthy Fats
Eggs are not only a good source of protein (about 6 grams per egg) but they also contain beneficial fats. Healthy fats and protein support our muscles, brain function, healthy blood sugar levels and sustain our energy. Who doesn’t want more energy!
Vitamin and Minerals
Eggs contain a variety of vitamins and minerals such as B12, phosphorus, riboflavin, vitamin A, choline and selenium. They are also a source of antioxidants which protects the body from cell damage.
Anti-inflammatory
Eggs are a great source of Omega-3 Fatty Acids. These beneficial fats can lower inflammation and provide us the good kind of cholesterol that our body needs. This is very important to support a healthy heart and a healthy body, overall.
Did you know that we need cholesterol for many of our body’s functions? We need it for our cell membranes, for hormone production, for vitamin D formation, for assisting in fat digestion, to help protect our body against free radical damage (free radicals contribute to aging by damaging cells), for healthy immune system function and it is vital for proper brain function and memory.
Steady Blood Sugar Levels
Eggs can help support healthy blood sugar levels due to their protein and healthy fat content. These macronutrients help satiate us and prevent our blood sugars from spiking and then quickly crashing. Instead, our blood sugars taper down slowly. Eggs for breakfast are a better start to the day compared to cereal, oatmeal, toast, pancakes, waffles, etc.
Healthy Weight
Eggs can also support a healthy weight thanks to their protein and fat content. As stated above, protein and fat make us feel satiated which can help curb those pesky cravings. If we have less cravings, we are less likely to reach for unhealthy foods.
Liver Support
Eggs contain a nutrient called choline which can be supportive of liver function and even helpful for Fatty Liver Disease (which unfortunately, is on the rise).
What Kind of Eggs Should We Buy?
- Ideally, choose pasture-raised and Organic whenever possible.
- “Free-Range” doesn’t necessarily mean the chickens get to go outside; it might just mean they aren’t kept in cages. It also doesn’t tell us what they are being fed.
- On the other hand, Omega-3 eggs are good for us because they are fed Omega-3 rich flaxseeds.
- Buying from small, local farms can be a great option.
Meal Ideas Using Eggs
- Homemade mayo to use in various recipes
- Egg salad over greens or in a lettuce wrap
- Hard-boiled eggs for grab and go snacks
- Scrambled eggs with spinach and onions
- Baked veggie frittata
- Soft-boiled eggs served over a bed of arugula
- Over-medium eggs with sautéed veggies
- Egg muffin cups cooked with a variety of veggies mixed in
Eggs offer several nutritional properties that may support cancer prevention efforts as part of a well-rounded anti-cancer nutrition strategy. When we examine the evidence-based pillars of cancer prevention through diet, eggs provide significant contributions.
In health and happiness, Megan Basl, BS, FNTP, RWP