Egg‑cellent choice: Why you should embrace eggs for health
Scottish nutritionist Carrie Ruxton, in collaboration with Madeleine Myers for the magazine "Nutrients," discusses the number of eggs that can have a positive or neutral impact on health when included in a balanced diet. Regarding cholesterol, it depends on how the eggs are prepared. Moreover, when consumed in moderation, eggs can aid in weight loss.
It's time to remove the stigma from eggs. While they do contain cholesterol, eggs do not cause a significant increase in "bad" LDL cholesterol levels in healthy individuals, as long as they are not fried in butter or paired with sausage or bacon. The cholesterol in the yolk itself is not harmful. Additionally, eggs consumed at breakfast effectively satisfy hunger, curbing the urge to reach for unhealthy snacks.
Nutritional value in an egg
One egg provides about 6-7 grams (0.2-0.25 ounces) of protein, which is essential for building muscles and regenerating the body. Eggs are also a source of vitamins A, D, E, and B, crucial for the proper functioning of the nervous system and healthy vision. Minerals such as iron, phosphorus, selenium, and zinc positively impact natural immunity and healthy bones, while unsaturated fatty acids support heart and brain functions.
"Evidence from high-quality studies suggests they have a positive or neutral impact on health markers and do not pose a risk when eaten regularly as part of a balanced diet," write the scientists.
How many eggs a week aid weight loss?
Dr. Carrie Ruxton states that a safe amount of eggs is 7 to 14 per week, translating to 1-2 eggs daily. Consumed alongside other healthy ingredients, eggs promote weight loss due to valuable components such as proteins and unsaturated fatty acids, which provide a feeling of fullness.
Which eggs are the healthiest?
When selecting eggs, consider not only the method of hen breeding but also the quality of the grains they are fed. On your shopping list, it's worth including organic eggs, which come from hens fed with natural, organic feed. Ideally, these should be from free-range sources. Research confirms that eggs from hens with access to fresh air have a better fatty acid profile than those from caged farming. Some packaging also includes information about feed enriched with omega-3 fats — higher levels may reduce the risk of heart disease.
Eggs worth eating for breakfast
For healthy breakfast recipes, you can confidently include simple items like hard-boiled or soft-boiled eggs. Egg salads with yogurt and avocado, eggs benedict, or light scrambled eggs cooked in olive oil are also recommended. When on a weight-loss diet, Turkish eggs — poached and combined with creamy yogurt — are a good choice, although perhaps not coated in melted butter.
