One large egg provides 7 grams of protein along with 70 calories and 14 important nutrients including vitamins A, B, D, E and the mineral choline – important for brain health. Whether poached, hard-boiled, or sunny side up, a two-egg serving with its 14 grams of protein is a great option and a well-balanced meal when enjoyed with vegetables and whole grains.
Eggs naturally contain cholesterol, but it has long been proven that genetics, the total amount of unhealthy fat eaten and quality of the diet overall all impact blood cholesterol levels more than intaking cholesterol that naturally occurs in healthy foods like eggs.
Food Myth: “Egg yolks are Bad for You”
Eggs contain 14 essential vitamins and minerals, including high quality protein, vitamin A, vitamin E, vitamin B12, folate and iron. Eggs are also one of the few foods which naturally contain vitamin D (for bone health) and choline (for brain health).
You may have heard that eggs are high in cholesterol. The truth is that one large egg contains under 200 mg of cholesterol. If you’re generally healthy, there is no need to restrict cholesterol-containing foods such as eggs. In fact, two recent studies in the American Journal of Clinical Nutrition and the British Medical Journal found that eating eggs isn’t likely to increase the risk of heart disease in the healthy population. For most people, the amount of fat we eat (rather than the amount of cholesterol we eat) has a bigger impact on our blood cholesterol levels. If you have diabetes, cardiovascular disease or high blood cholesterol, it may be helpful to watch the amount of cholesterol you’re eating. Talk to a dietitian about the amount of cholesterol that is right for you.
And while we’re talking about eggs, let’s crack the myth about white versus brown eggs. The bottom line is that white eggs are laid by white-feathered hens, while brown eggs are laid by (you guessed it…) brown-feathered hens. Brown hens are typically larger than white hens, so they’ll eat more feed, which explains the higher price for brown eggs. When it comes to nutrition though, there is no difference between white and brown eggs – so the choice is yours!
Source: Canadianfoodfocus