by Versatile, packed with nutrients and containing only 75 calories each, eggs may just be one of the most perfect diet foods readily available. Unfortunately, many believe that eggs are a "bad food" and should be avoided: A 2008 survey conducted by the Egg Nutrition Center found that 24 percent of Americans don't eat eggs because of cholesterol concerns.
In fact, dietary research conducted during the past 30 years has shown that eggs are not only safe to eat as part of a healthy diet, but also deliver numerous nutritional benefits. It's time to crack some of the misconceptions about eggs and highlight the reasons why they're so important to our overall health.
Not the "Bad Guy" in the Dairy Aisle
Yes, eggs contain a lot of cholesterol -- 212 milligrams per egg to be exact, with virtually all of it found in the yolk. That's just shy of the recommended 300 milligrams limit per day for healthy adults. However, several studies by international health organizations in recent years have determined that enjoying eggs as part of a healthy diet does not increase blood cholesterol levels or the risk of developing heart disease.
A 2007 study of 9,500 people reported in the Medical Science Monitor found that eating eggs did not increase the chances of having a heart attack or a stroke and even suggested that eggs may actually help decrease blood pressure.
Eggs are also low in fat. One whole egg contains only 5 grams of fat, with a scant 1.5 grams of it saturated, making them an ideal addition to a low-fat diet.A Multivitamin in a Shell
If you're looking for a food source that delivers a lot of nutrients in a low-calorie package, it's hard to beat eggs. One egg provides 13 important nutrients including protein, iron, choline and vitamin A - most of them in the yolk. Eggs are also a source of lutein and zeaxanthin, two substances essential for healthy eyes that can also help prevent age-related vision problems. You get all this, plus small amounts of calcium, potassium, phosphorus, and vitamin D, for only 75 calories.
The Power of Protein
One egg packs more than 6 grams of protein, which is 12 percent of the Recommended Daily Value. Protein helps us stay full longer, thus decreasing the desire to overeat, which is why eggs make an excellent breakfast choice, especially for those trying to lose weight. A 2005 study published in the Journal of American College Nutrition found that eggs consumed at the start of the day helped its subjects feel satisfied and less likely to snack between meals.
The protein found in eggs is also considered to be high quality and more easily absorbed by the body. Protein is essential for building and repairing muscle during weight training, and eating eggs after working out can encourage muscles to recover quicker.
An egg's high protein content is also a good incentive to eat omelets made with the whole egg, not just the whites; omitting the yolk means you're missing out on 50 percent of the protein (not to mention most of an egg's nutrients.)An Egg-Cellent Choice for New Moms and Moms-to-Be
Eggs are a good source of choline, an important nutrient for pregnant and nursing women. Choline assists with fetal brain development and birth defect prevention (and acts as brain food for adults), and two eggs deliver 250 milligrams of choline, which is half of the Recommended Daily Amount.
Eggs also contain iron, which safeguards pregnant women and new mothers from developing anemia. Eggs contain a B vitamin that is beneficial for nerve tissue development and protein that helps support fetal growth.
Fresh and Versatile
Eggs have a relatively long shelf life. Keep raw shelled eggs in their original carton and store them on an inside refrigerator shelf (not the door) at 40 degrees Fahrenheit or lower. They should keep their quality for about three to four weeks after their "sell by" date (although you should always purchase them before the date marked on the carton.) Keep in mind that there's no nutritional or quality difference between brown and white eggs. It's simply the breed of the chicken that determines an egg's shell color. Now that you know how good eggs can be for you, here are some healthy and delicious recipes to try:
Classic Breakfast Burritos4 six-inch flour tortillas
4 eggs
1 tbsp butter
1 cup shredded cheddar or Mexican-blend cheese
1/8 tsp. each salt and pepper
Salsa or one tomato, diced
4 slices bacon, cooked, drained, and crumbled (optional)
Beat eggs; add salt and pepper. Melt butter in a medium sized nonstick skillet; add eggs and cook scrambled style. Heat tortillas in microwave on paper towels for 15 seconds. Divide egg mixture evenly among tortillas and sprinkle each with cheese. Add as much salsa or chopped tomatoes as you like to each tortilla and bacon if you desire. Roll up, folding the sides in along the way. Serves four.
Broccoli and Cheese Frittata
2 tbsp. butter
1 (10 oz.) package frozen chopped broccoli
1 cup thinly sliced onions
1 cup sliced fresh mushrooms
8 eggs
1 cup milk
1 cup shredded asiago cheese
1/2 tsp. salt
1/8 tsp. pepper
1 tbsp. chopped fresh basil
Preheat oven to 350 degrees. In a large, oven-proof skillet, melt butter. Add broccoli, onions and mushrooms and saute until broccoli is tender. In a medium bowl, lightly beat eggs. Blend in milk, cheese, salt, pepper and basil. Pour egg mixture into skillet with sauteed vegetables. Place skillet in oven; bake 15 to 20 minutes or until eggs are set. Cut into six wedges. Serves six.
Alfredo Pasta and Egg Plate
7 ounces of any pasta of your choice, cooked
1 tbsp. butter
2 garlic cloves, minced
1 tbsp. all-purpose flour
1 cup low-fat milk
1/2 cup grated Parmigiano-Reggiano cheese
2 tbsp. 1/3-less-fat cream cheese
1/2 tsp. salt
2 cups of any frozen vegetable or vegetable mix of your choice, slightly thawed
4 eggs
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add cheeses and salt, stirring with a whisk until cheeses melt. Toss sauce with pasta and vegetables. Make four indentations into the pasta mixture with the back of a spoon. Crack an egg into each indentation. Cook, covered, over medium heat until whites are completely set and yolks begin to thicken but not harden, 5 to 7 minutes. Sprinkle with additional cheese, if desired. Serves four.