June 3, 2019 | Abby Caviness
Scrambled, poached, fried or hard-boiled—eggs make for a perfect addition to some of your favorite meals. While you may already like eggs because they are delicious, but the health benefits of eggs may make you love them. * In fact, people have been enjoying and nourishing themselves with eggs since the domestication of the chicken, which dates back as far as 2000 B.C.1,2
If you have already been incorporating eggs into your diet, you are ahead of the game. However, if you have yet to join Humpty-Dumpty’s army, USHEALTH Group® is “cracking” down to give you the inside scoop on eggs and how they can help you!
Health Benefits of Eggs
The nutrition profile of eggs is impressive when you consider how cheap you can get a dozen of them at your local grocery store. One medium boiled egg contains 84 calories, 8.3 grams protein, 5.7 grams fat, and 1.6 grams saturated fat.1
Full of vitamins and nutrients
In addition, Healthline considers eggs to be
the most nutritious food on the planet, because they contain a variety of
vitamins and nutrients. These include:3
- Vitamins A, D, E, K
- Vitamins B5, B12, B2, B6
- Calcium and Zinc
Direct Health Benefits of Eggs
You may be asking, “What does all this mean?” Of course, all these vitamins are good for you, but what are some direct benefits of eggs? Well, here they are:4
- Help your “good” cholesterol
- Can lower your triglycerides
- Can lower your odds of a stroke
- Help with portion control
- Are heart healthy
- Satisfy and keep you full longer
- Help your eyes
- Help sharpen the brain
Hopefully, all these benefits have grabbed your attention. While we have it, be sure to keep reading to know some of the risks of eating eggs. Though they are few, it is important you are aware of them and understand how to avoid them.
Risks of Too Many Eggs
While eggs are very nutritious and boast some amazing benefits, it is important to recognize any possible risks to their consumption. For example, some individuals are allergic to eggs, so eating them would have adverse effects. However, for those of us who are not allergic, what is the catch?
High in Cholesterol
According to Medical News Today, eggs have previously been questioned due to their high cholesterol content.5 However, recent research has revealed high levels of cholesterol are not necessarily linked to bad health due to the different types. For example, low-density lipoproteins (LDL) transports cholesterol to areas of the body where it is needed. On the other hand, high-density lipoproteins (HDL) collect cholesterol that is no longer needed. Therefore, HDL and LDL cholesterol levels have a lot more to do with your health than just cholesterol. This research disproves the previous claims that eggs are not very good for you, but does this mean you can eat them to your heart’s content? Well, not eggs-actly.
Health Benefits of Eggs Skewed by Potential Contamination
There are a few potential risks associated with egg consumption, which you should keep in mind. For example:6
- You should avoid eating raw or undercooked eggs due to bacteria that could potentially enter the egg through the pores in the shells
- Pasteurization allows for Salmonella bacteria to be killed off the egg—this process is required by law in the U.S.
- Eggs should be avoided if the shell is cracked or if the expiration date is passed
Typically, keeping your eggs in the refrigerator and cooking them thoroughly until the yolks are firm should keep you safe from these risks. And remember, just because eggs are so good for you does not warrant eating them for every meal, every day of the week. A varied diet is the key to good health.6
Health Benefits Enhanced by Preparation
Along with its health benefits, eggs are also very versatile and can be prepared in a wide variety of ways. No, we are not referring to baking eggs into a cake, though that is a delicious recipe involving eggs. The most common preparations of eggs are boiled, poached, fried, baked, scrambled, omelet, and microwaved. However, we do not recommend microwaving eggs in their shell due to pressure build-up often causing eggs to explode.
Of all these methods, Healthline offers five tips to cooking healthy eggs. These tips include:7
- Choosing a low-calorie cooking method (i.e. poached or boiled)
- Combine them with vegetables into an omelet (like this recipe)
- Fry them in an oil that is stable for high temperature, like extra virgin olive oil
- Choose the most nutritious eggs you can afford, like organic and pasture-raised
- Do not overcook your eggs, because you can lose nutrients
Overall, Healthline suggests that poaching or boiling your eggs may be the healthiest method for cooking your eggs. This is due to low heat and no added ingredients, which may affect their nutritional value.
Eggs—no matter how you cook them—are an incredible source of protein, vitamins and minerals. While there are risks, they can be easily avoided by understanding how those issues arise. So, unless you are allergic of course, consider giving eggs a chance and see what they can do for your health. You may be surprised.
*This material is provided by USHEALTH Group for informational/educational purposes only and should not replace medical/clinical advice or direction from your health care provider.
- Lewin, Jo, “The health benefits of eggs,” BBCGoodFood.com, last modified December 6, 2018, https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs
- Clauer, Phillip, “History of the Chicken,” PennState Extension, extension.psu.edu, last modified December 15, 2011, https://extension.psu.edu/history-of-the-chicken
- Gunnars, Kris, “Top 10 Health Benefits of Eating Eggs,” Healthline.com, published June 28, 2018, https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs
- Zelman, Kathleen M. “Health Benefits of Eggs,” WebMD.com, last modified May 21, 2018, https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits
- Kandola, Aaron, “How many is too many eggs?” MedicalNewsToday.com, last modified September 6, 2018, https://www.medicalnewstoday.com/articles/323001.php
- McIntosh, James, “Everything you need to know about eggs,” MedicalNewsToday.com, last modified January 22, 2018, https://www.medicalnewstoday.com/articles/283659.php
- West, Helen, “What Is the Healthiest Way to Cook and Eat Eggs?” Healthline.com, published August 26, 2016, https://www.healthline.com/nutrition/eating-healthy-eggs