Eggs: Small, But Nutrient-Dense
Eggs are packed with nutrients and relatively low in calories (about 70–80 per egg), offering:
Complete protein – Supports muscle maintenance and repair.
Healthy fats – Including omega-3s, especially in eggs from pasture-raised hens.
Essential vitamins and minerals – Such as vitamins A, D, E, B12, folate, and selenium.
Choline – Vital for brain development and cellular health.
Benefits of Eating Eggs
Muscle Support – Their protein content helps preserve lean muscle mass.
Brain Health – Choline promotes memory, mood balance, and cognitive function.
Eye Protection – Lutein and zeaxanthin in egg yolks support long-term eye health.
Increased Fullness – Eggs can reduce cravings and help with appetite control, especially when eaten at breakfast.
Raw vs. Cooked Eggs: What’s Better?
Raw eggs retain more of some nutrients but carry a slight risk of salmonella.
Cooked eggs are safer and still nutrient-rich, though heat can slightly reduce some vitamins.
Tip: If you consume raw eggs, go for pasteurized ones from reputable sources.
Who Should Be Cautious?
While eggs are generally safe and healthy, some individuals may need to limit intake:
People with heart disease or genetic cholesterol issues.
Those with egg allergies.
Anyone on a doctor-recommended low-cholesterol diet.
Final Takeaway
Eggs have come a long way from their bad reputation. For most healthy adults, enjoying 1–2 eggs daily can be part of a nutritious, balanced diet. They offer high-quality protein, key nutrients, and several health perks.
As with any food, moderation is important. For maximum benefit, pair eggs with fiber-rich vegetables, whole grains, and healthy fats.
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