This post is sponsored by the American Egg Board.
We often hear people complain that it is too expensive or challenging to eat healthily. The truth is that there are many real food options that are nutrient rich and won’t break the bank. A perfect example – eggs. When it comes to convenient, affordable and nutritious foods, eggs deliver the perfect package. Eggs play a significant role in mind and body energy, weight management, muscle strength, brain function, eye health and more!
Here are ten reasons eggs should be a part of your daily diet:
1. Eggs are real food – They come unprocessed, in their original packaging, and let *you* decide how to prepare and eat them. Pair them with fruits, vegetables, whole grains, low-fat dairy foods and small amounts of heart healthy oil, as part of an overall healthy diet.
2. Nutrient-dense – Eggs have an awesome protein to calorie ratio. One egg contains 6 grams of high-quality protein and all 9 essential amino acids, all for just 70 calories.
3. Vegetarians rejoice – Eggs are reliable and affordable source of protein for you.
4. Lower in Cholesterol – According to nutrition data from the USDA’s Agricultural Research Service, eggs are lower in cholesterol than nutritionists originally calculated. Over 30 years of research have concluded that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.
5. Great for breakfast – Eggs contain no sugars or carbohydrates, unlike many other breakfast options.
6. Vitamin D, naturally – Eggs are one of the few foods naturally containing vitamin D, an important nutrient many Americans lack in their diet.
7. Eggs-cellent vision – Lutein and zeaxanthin are two antioxidants found in eggs that may help prevent macular degeneration, a leading cause of age-related blindness. While eggs contain small amounts of these two nutrients, research shows that the lutein and zeaxanthin from eggs may be more bioavailable (or better utilized by the body) than from other sources with higher content, including supplements.
8. Choline – One egg contains about 125 milligrams of choline, making it an excellent source of this essential nutrient required for life’s most basic functions, such as normal cell activity, liver function and transporting nutrients throughout the body.
9. Fast and easy – An egg meal or snack is quick and easy. Simply beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole-grain English muffin. Top with low-fat cheese and a slice of tomato for a balanced meal. It takes less than two minutes to prepare!
10. Eggs make cents – Eggs are very affordable compared to other high-quality protein foods. At just $0.15 each, eggs are the least expensive source of high-quality protein per serving.
Visit IncredibleEgg.org for egg recipes, tips, nutrition information and more.
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US Department of Agriculture, Agricultural Research Service, 2011. USDA National Nutrient Database for Standard Reference, Release 23. Online. Available at: Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00. Accessed March 14, 2011.
Vander Wal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity 2008: 32(10):1545-1551.
Goodrow EF, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. JN 2006;136(25):19-24.
Chung HY, et al. Lutein bioavailabilty is higher from lutein-enriched eggs than from supplements and spinach in men. JN 2004;134:1887-1893.