You can find them scrambled, hard-boiled, sunny-side up, or even poached, but eggs are more than just a versatile food. For only 70 Calories, one large egg provides the body with 10% of its daily recommended intake of protein, iron, multiple minerals and B vitamins. Read on to crack open the facts behind these nutrient powerhouses.
Protein: Eggs are a complete protein, which means they contain all nine essential amino acids needed by the body.
Carotenoids: Lutein and Zeaxanthin are two important carotenoids found in eggs that have been shown to lower the risk of developing macular degeneration and cataracts in the eyes.
Choline: Choline is a B Vitamin that 90 percent of Americans do not consume in adequate amounts. Consumption is particularly important for pregnant women because of its function in fetal brain and memory development.
Fat: Eggs are not considered a high-fat food. They have five grams of total fat with only a small amount of it being saturated fat. Eggs become high in fat when they are fried with oil or butter.
Cholesterol: Eggs are known for having a lot of cholesterol; so health professionals advise us to consume eggs in moderation. However, research shows that foods high in saturated fat have a greater affect on blood cholesterol levels than foods high in dietary cholesterol.
Here are some ways you can incorporate eggs in your meal:
- Start your day with a single scrambled or hard- boiled egg for breakfast.
- Order your choice of omelet made with one egg or two egg whites at the omelet station; add some veggies for an extra nutritional boost.
- Top your salad with a chopped egg for extra protein.
- Try a cholesterol-free, fat-free egg substitute available at breakfast.
News Flash! As of the end of this month, the dining halls are going cage-free! All eggs served in the dining halls will be from cage-free farms.
Start your day the Egg-cellent way!
Revised By: Alexa Essenfeld
Reviewed By: Dr. Brasaemle- Department of Nutritional Sciences References
Uthus, Eric. The Egg:It’s a Healthy Food. Available at: http://www.ars.usda.gov/News/docs.htm?docid=18963. Accessed on: January 29, 2012.