Not many people would think of eggs as a superfood, but after today’s post, you may change your mind. Eggs are not only one of the most common, accessible types of food out there; they’re also rich in both micro and macronutrients. Care to find out more? Then join me today as I crack open the benefits of eggs!

Nutrient Breakdown

Starting off, here are the nutrition facts of a single large egg [1]:

Calories: 70

Total Fat: 5g (1.5g saturated, 1g polyunsaturated, and 2g of monosaturated)

Carbs: None

Protein: 6g

Vitamins and Minerals (based on DV, or daily value, which shows how much of a specific nutrient in a food adds to your daily caloric intake; these are based on a 2,000-calorie diet and may differ depending if you eat more or less than that):

Vitamin D3- 6%, Calcium- 2%, Iron- 4%, Vitamin A (retinol)- 8%, Vitamin E- 4%, B2- 15%, B3- 8%, B6- 6%, Folate-6%, Vitamin B12-20%, Biotin- 35%, Pantothenic Acid- 15%, Phosphorus- 8%, Iodine- 20%, Zinc- 6%, Selenium- 25%, Choline-25%

 Remember that most people don’t eat one egg. You’re getting even more of these nutrients from meals like omelets, frittatas, and scrambles!

Cholesterol 

Time to talk about the main reason that most people avoid eggs: cholesterol. Here’s why there’s nothing to be afraid of!

One large egg contains 185mg (62% of the DV) of cholesterol. [1] At first, that number might be shocking. But did you know that the liver produces up to 1,000 mg (1 gram) of cholesterol a day? [2] If cholesterol were truly the menace it was, then there’d be no use for it in the human body. Obviously, that’s not the case, since our liver, small intestine, and cells create it. [3] However, don’t confuse the cholesterol in our body (serum cholesterol) for the cholesterol from food (dietary cholesterol). Dietary cholesterol has minimal effects on serum cholesterol. 

With eggs specifically, several studies have debunked the link between heart disease risk and eggs. In 2018, a review by the Department of Environmental, Occupational, and Geospatial Health Sciences concluded that “The current literature does not support the notion that dietary cholesterol increases the risk of heart disease in healthy individuals.” [4] [5] [6] [7] 

Why should you care about cholesterol? It’s essential for the synthesis of Vitamin D3 and absorption of fat-soluble vitamins, including Vitamin A, D, E, and K. You also need just a little bit to support your hormones. [2] But since so many people are avoiding eggs like the plague, there’s a high chance that they’re not properly fueling their body! If you need any more proof of the positive effects of eggs, here’s one more study. Published in the 2013 journal Metabolism, it shows that participants who ate three whole eggs for 12 weeks had improved insulin resistance in addition to better cholesterol ratios in their body (by raising “good” HDL cholesterol and dropping “bad” LDL cholesterol). [8] 

(You can learn more about the benefits of cholesterol in these posts here and here.)

The Perfect Protein

They say no one can beat perfection, but eggs may be the closest as far as protein is concerned. Did you know that the gold standard or measure of protein quality (biological value) is used by comparing a portion of food to eggs? (Fun Fact: The BV of eggs is a perfect score of 100!) [9] Eggs are a complete source of protein because they contain all essential and non-essential amino acids (which is what protein is made of). 

Super Nutrients

Protein and cholesterol aside, eggs contain other “super” nutrients worth noting. 

These include:

• Choline- Makes up the structure of cell membranes, helps create neurotransmitters in the brain, maintains homocysteine levels in the blood, supports brain function (memory, cognition) and infant development, liver health, and metabolism [10]
•  Lutein and Zeaxanthin– Two types of antioxidants that are exclusively beneficial for eye health. Protects the eyes from sunlight and reduces the risk for macular degeneration and cataracts [11] [[12]
• Good Fat– Remember the nutrient breakdown above? While everyone is worried about the saturated fat and cholesterol in eggs, they often forget that a single serving provides up to 2g of monounsaturated fat (MUFAs). MUFAs are the heart-healthy “good” fat that the American Heart Association often prefers, which is also found in foods like almonds and olive oil. Depending on the quality or type of eggs you buy, you could also get a boost of omega-3 fats (usually found in fish and walnuts). Just look for “omega-3 enriched” on the carton. [13]

Weight Loss

Didn’t expect to see eggs as a weight-loss food? Think again! They rank high on the satiety index, a measurement of how well or poor a particular food keeps you full. [14] Not only that, but they’ve been shown to encourage weight loss. For instance, an 8-week study on overweight adults shows that an egg-based breakfast led to 61% less BMI, 65% more weight loss, 34% shrink in waistline, and 16% less body fat compared to those eating a high-carb bagel breakfast. The cherry on top? Both breakfasts had the same amount of calories. The only difference was the food source! [15]

Versatility

Finally, eggs are a versatile food that can be eaten and prepared in a variety of ways. They can be poached, scrambled, baked, steamed, or nuked in the microwave. Need to get rid of leftover food? Easy! Just crack an egg over them and call it a day. Soups, sautés, stir-fry, salads, wraps, sandwiches- you can add them to anything! You can eat them any time of the day and get away with it. Breakfast frittata, lunchtime omelet, dinner souffle. On-the-go snack. Again, you have so many options! 

Dig In!

Did you think I was going to do a superfood highlight and not leave you with any recipes? Try these out and let me know how it goes! Tag me on social media with your egg meals and enjoy!

Breakfast Egg & Mustard Yogurt Sandwich (FM/WEM)
Thai Scramble (FM)
Sweet Potato and Kale Breakfast Hash (WEM)
Portobello Eggs Benedict with Avocado Hollandaise (FM)
Power Greens Breakfast Casserole
Breakfast Quiche Muffins (FM)

Sources:

[1] https://www.aeb.org/retail/nutrition
[2] https://www.precisionnutrition.com/all-about-cholesterol
[3] https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body
[4] https://www.ncbi.nlm.nih.gov/pubmed/26864369
[5] https://www.ncbi.nlm.nih.gov/pubmed/16340654
[6] https://www.bmj.com/content/346/bmj.e8539
[7] https://www.semanticscholar.org/paper/Dietary-Cholesterol-and-the-Lack-of-Evidence-in-Soliman/ce469ce0ab05351ae0132dcb4378becd64c00a78
[8] https://www.ncbi.nlm.nih.gov/pubmed/23021013
[9] https://www.ncbi.nlm.nih.gov/pubmed/24482589
[10] https://lpi.oregonstate.edu/mic/other-nutrients/choline
[11] https://www.ncbi.nlm.nih.gov/pubmed/12766044
[12] https://www.ncbi.nlm.nih.gov/pubmed/27431371
[13] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
[14] http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2006.00543.x/full
[15] https://www.ncbi.nlm.nih.gov/pubmed/18679412