Are Eggs Good for You? A Nutritionist’s Perspective

Who doesn’t love eggs?  In an omelet or scrambled for breakfast or egg salad sandwiches for lunch or hard-boiled eggs for a snack.  For many years eggs were given a bad rap because of cholesterol.  At one time even the American Heart Association recommended limiting egg consumption.  With newer research we can enjoy eggs once again. 

🥚 What about eggs and cholesterol? 

New research has not found a link between egg consumption and heart disease, even among men at genetic risk for heart disease.  It seems high blood cholesterol levels are more linked to the saturated fat in meat and trans fats rather than the cholesterol in eggs.  In one Finnish study, over 1,000 men were followed for 21 years.  They found egg consumption and dietary cholesterol did not significantly increase risk of heart disease.  Harvard notes, “For most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease.”  But Harvard also notes that what you eat with your eggs, such as sausage, bacon, ham, or muffins may raise your blood cholesterol more than the cholesterol in your scrambled eggs. 

Why are eggs a nutritional powerhouse?   

    🥚 1. Complete Protein Source

·       Each egg contains about 6 grams of high-quality protein with all nine essential amino acids — the ones your body can’t make on its own. And egg protein is highly bioavailable having a 90% absorption rate. 

·     This makes eggs ideal for muscle repair, immune support, and satiety.

    🧠 2. Rich in Brain-Boosting Nutrients

  • Eggs are one of the best sources of choline, a nutrient vital for brain development, memory, mood regulation, muscle and liver function.  One large egg provides about 147 milligrams (mg) of choline, mostly in the egg yolk. 
  • Choline is especially important during pregnancy and early childhood as choline is important for early childhood growth and development.   

❤️ 3. Heart Health Support

  • Eggs may raise HDL (“good”) cholesterol, which is linked to lower risk of heart disease and stroke.
  • Despite being high in dietary cholesterol (about 186 mg cholesterol/egg), moderate egg consumption (up to one egg a day) doesn’t significantly affect blood cholesterol for most people.  Note: The cholesterol is only in the egg yolk, not the egg white.  Cholesterol-free egg substitutes are made with egg whites. 

👁️ 4. Eye Protection

  • They contain lutein and zeaxanthin, antioxidants that help prevent age-related macular degeneration and cataracts.

🧬 5. Nutrient Density

Vitamin A, B12, D, E, B2, B5, Choline, selenium, phosphorus, zinc — all in just ~70–78 calories3.

  • Pasture-raised or omega-3-enriched eggs offer even more benefits, including higher levels of omega-3s and vitamins A and E.

🥗 6. Weight Management & Satiety

  • Eggs help you feel full longer, which can reduce overall calorie intake throughout the day.  I always told my students that “protein has staying power”. 
  • They’re also easy to portion and prep — think hard-boiled eggs, veggie scrambles, or avocado toast with a poached egg.  Add some shredded cheese to scrambled eggs or to an omelet for an extra protein boost.


🥚 Final Thoughts: Eggs Deserve a Second Look

Eggs have come a long way from their cholesterol controversy. Today, science paints a much clearer picture: for most people, moderate egg consumption is not only safe — it’s beneficial. Packed with high-quality protein, brain-boosting choline, heart-friendly nutrients, and antioxidants for eye health, eggs truly earn their place as a nutritional powerhouse.

Whether you enjoy them scrambled, poached, or tucked into a veggie-packed omelet, eggs offer a simple, affordable way to support your health. Just remember — it’s not just the egg, but what you pair it with that matters. Skip the greasy sides and build meals that celebrate whole, nourishing ingredients.

So go ahead — crack an egg, fuel your body, and savor the goodness.

Sources:  research , study , notes , egg protein, large egg , early childhood , HDL , cholesterol , cholesterol , antioxidants , vitamins and minerals, omega-3-enriched eggs Image Sources:  Eggland Best , Eggs

Comments

Post a Comment

Popular posts from this blog

Stay Hydrated This Summer

Image
At long last, SUMMER!!    With the heat and humidity, we need to focus on staying hydrated.   Water is always a good choice for hydration.    MSN has an interesting article on  5 Easy Ways to Stay Hydrated This Summer .   Stay away from the sugar sweetened beverages loaded with sugar and calories.   Yes, enjoying some lemonade is fun but it is not a juice and it is loaded with added sugar.    What are some ways to stay hydrated?   How do you know you need hydration?   Thirst is the first sign of becoming dehydrated.   Your body is telling you to drink more fluids.   Eight cups is a good goal but you may need even more when exercising outside or being outside in the heat. Unsweetened Coffee – most people think coffee dehydrates you, but coffee is a fluid and can count towards your daily fluid intake.   And coffee can help you feel more alert and keep you energized.     Unsweetened Ice Tea – ic...
Read more

Prediabetes: Easy & Effective Ways to Keep Blood Sugar in Check

Image
At the gym this week a friend shared that their A1c was 8.7 and that he was now reading food labels and was cutting back on sugar.   So many Americans are finding their fasting blood glucose levels are higher than normal and their A1c level is high.   Many Americans have either prediabetes or type 2 diabetes.   How many Americans have prediabetes or type 2 diabetes?   Prediabetes is becoming increasingly common with 97.6 million Americans (38%) with prediabetes meaning they have blood sugar levels above normal but not high enough to be diagnosed with type 2 diabetes.   Those with higher levels have type 2 diabetes.   According to the Centers for Disease Control and Prevention ( CDC ) an estimated 34.2 million Americans (10.5%) have type 2 diabetes as of 2020.   Can prediabetes be reversed?   Prediabetes can be thought of as a warning sign for type 2 diabetes.   The good news is that prediabetes can be reversed with lifestyle changes su...
Read more

Are Artificial Food Dyes Hiding in the Foods You Eat?

Image
Food dyes are in the news a lot lately.   Robert F. Kennedy wants to work with the food industry to get artificial food dyes out of our food including out of the National School Lunch Program.   My husband showed me an interesting article in the Wall Street Journal, Removing Artificial Food Dyes Will Be Difficult .   Why?   Because artificial food dyes are in so many of our foods.             1 in 10 foods contain artificial food dyes           40% of food items containing artificial food dyes contain 3 or MORE food dyes The article notes artificial food dyes are in popular foods such as Pop-Tarts and Doritos.   And in foods that even I was unaware of.   I told my daughter that some pickles have artificial dyes.   She didn’t believe me, opened her fridge and looked at her jar of pickles.   Not one but two artificial yellow dyes in the pickles.   I pulled out our pickle relish and it...
Read more