Are Eggs Healthy ?
Nutrition experts agree that the protein and vitamins in eggs make them a healthy option. “I would say eggs are very healthy, with 13 essential vitamins and minerals,” says registered dietician Brigitte Zeitlin. “Plus, they are a good source of high-quality protein, which is what our bodies use to build and maintain strong, healthy muscles.” One large egg has about 6 grams of protein, according to the USDA’s nutrition database. One large egg also contains only 72 calories, providing a lot of nutrition in a small caloric package.
Eggs are also rich in nutrients including biotin (which helps you convert food into usable energy), choline (an essential micronutrient involved in metabolism, among other functions), vitamin A (important for the immune system) and lutein and zeaxanthin (antioxidants that help protect your body from free radicals), says registered dietician Ryan Maciel.
The egg-white craze — anchored by foods like egg-white-only omelets, cookies and waffles — was once considered healthy. But the nutrition of egg whites begins and ends with protein and some B vitamins, says Maciel, which is why many experts encourage eating the whole egg.
For one, your omelettes will be more delicious when you include the yolk,” says Zeitlin. “But you’re losing almost half the amount of protein in the egg when you ditch the yolk. You’re also missing out on those essential vitamins and minerals like vitamins D, E, A, choline and antioxidants.”
In fact, recent research found that people who ate about one egg a day had lower rates of heart disease and stroke, possibly because of eggs’ ability to increase levels of “good” HDL cholesterol, which can help fight fat build up in blood vessels. Another study, published in the American Journal of Clinical Nutrition, also found that eating one egg a day wasn’t a problem for people who were at greater risk for heart and cholesterol problems.