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Eggs are standard breakfast fare far healthier than other staples like pancakes and cereals. But despite being a nutritious and reputable superfood, eggs tend to garner conflicting opinions from health and fitness enthusiasts because of their high cholesterol content.

Just one large egg contains an astounding 372 milligrams (mg) of cholesterol, one of the highest amounts among animal meat and animal products. Nonetheless, this hasn’t stopped nutritionists and dietitians from recommending the consumption of eggs as part of a balanced diet.

Health benefits of eggs

High-cholesterol food lists often feature eggs, so it’s no surprise if some people steer clear of eggs out of fear. Most health specialists, however, do not share the same apprehension. Eating eggs as part of a balanced diet is a reasonable thing to do, said Jo Carson, a professor of nutrition at an academic health science center in Dallas.

In fact, recent research found that the regular consumption of eggs for at least three months did not raise risk factors for heart disease in prediabetics and diabetics. The secret to eating eggs, therefore, is to keep track of the amount of cholesterol in our diets, said Carson.

Eggs might also be considered less dangerous for people that fail to get adequate amounts of cholesterol from their diets in the first place. Plus, eggs are a far healthier source of animal protein, choline, iron, zinc and other important micronutrients than red meat.

Let’s take a look at some of the other reputed health benefits of eggs:

Boosts brain health

Choline, a nutrient found in eggs, is crucial for maintaining optimal brain health. Despite being one of the less-studied micronutrients, choline has been found to protect the brain from the effects of premature aging.

Eggs also contain a modest amount of folate, another micronutrient essential for brain health. The sulfur in eggs increases the absorption of both of these nutrients. Deficiencies in both choline and folate are often found in dementia patients.

Regulates appetite

One reason eggs are such popular breakfast staples has to do with their effects on appetite. Studies found that eating an egg breakfast can help control hunger for a full 24 hours! It can also minimize the desire to eat a second breakfast or go for a second helping at lunch.

This appetite-regulating effect can also be seen in other sources of lean protein, including lean meat and chicken.

Protects against birth defects

Choline and folate are great for brain health. This is even more true for those still within the womb. Research suggests that a sufficient intake of choline is crucial during pregnancy to support fetal brain development.

Clinical studies have also found that adequate choline intake during pregnancy can help boost cognitive development in children later on. Meanwhile, Folate plays a significant role in protecting against neural tube defects, or birth defects of the brain, spine or spinal cord.

Choline also supports the formation of cell membranes and cell communication in the fetus. Also, eggs contain vitamin B12, a micronutrient essential for red blood cell formation, brain function and DNA synthesis.

Promotes good vision

Some people like to skirt around the problem of high cholesterol in eggs by removing the yolk as it contains most of the cholesterol. But doing so gets rid of some important antioxidants for eye health: lutein and zeaxanthin.

These antioxidants are part of a larger class of plant compounds called carotenoids. Found in orange foods like carrots, oranges and bell peppers, carotenoids mitigate the harmful effects of blue-light emissions from computers and televisions on our eyes.

Existing research has also suggested that carotenoids can minimize the risk of declining vision in later life, including other eye diseases like age-related macular degeneration, cataracts and glaucoma. Lutein and zeaxanthin can be found in vegetables, but fats in eggs help our bodies better absorb these antioxidants.

Builds stronger bones

Vitamin D, an essential bone-building nutrient, is found in just a handful of natural sources, including eggs. Vitamin D also aids calcium absorption for better bone health.

Choosing the right eggs

Not all eggs are made equal. You might find different labels plastered on egg cartons and packages at the supermarket. Those terms mean different things, and it’s good to get a good grasp of them to choose the best eggs.

1. Free-range – This label just means that the hens had continuous access to the outdoors instead of just being confined inside an enclosure. Some small studies indicate that free-range hens are healthier than their caged counterparts. There might be some truth to these claims, as free-range hens tend to produce larger eggs.
2. Farm-fresh – This label isn’t subject to federal regulation as it doesn’t mean a particular thing. In most cases, it’s often used for marketing purposes.
3. No hormones added – Commercial chicken farmers in the U.S. had practiced injecting hormones in their hens at some point to enhance the qualities of their meat and eggs. But the practice has been banned since the 1950s.
4. Gluten-free – This label isn’t all that important because all eggs are gluten-free. The gluten from grains in the hens’ feeds is processed during their digestion and not passed onto the eggs.
5. Organic – This federal certification is afforded to eggs that came from free-range hens. This label also means that the hens had not been fed antibiotics or hormones.
6. Zero trans fats – This label indicates that the egg contains less than 0.5 grams of trans fats. But like the gluten-free label, this label is also true of all eggs.

Egg recipes

Eggs can be fried, baked and scrambled. But eating eggs alone can get boring after some time. Use these quick and simple recipes to spice up those boring old eggs.

Green eggs

Eggs, spinach and leeks make for an energizing and nutrient-rich breakfast.

Total time: 20 minutes

Ingredients:

• 1 1/2 tablespoons rapeseed oil
• 1/2 teaspoon coriander seeds
• 1/2 teaspoon fennel seeds
• 2 tablespoons Greek yogurt
• 2 trimmed leeks, sliced
• 2 garlic cloves, sliced
• 2 large eggs
• 200 g spinach
• Pinch of chili flakes
• Lemon slices

Preparation:

1. Heat the oil in a pan, then saute the leeks. Season to taste.
2. Toss in the garlic, coriander, fennel seeds and chili flakes.
3. Stir in the spinach and cook until the spinach shrinks.
4. Scrape it to one side of the pan. Pour oil on the other side, then cook the eggs.
5. Stir the yogurt through the spinach mix and season.
6. Transfer it onto a plate, then squeeze fresh lemon slices and add black pepper to season.

Mushroom hash and poached eggs

This nutritious recipe is perfect for brunch. Mushrooms, like eggs, are also a good source of both vitamin D and zinc.

Total time: 30 minutes

Ingredients:

• 1 1/2 tablespoons rapeseed oil
• 1 tablespoon thyme leaves
• 1 teaspoon smoked paprika
• 4 teaspoons omega seed mix
• 2 large eggs
• 2 large onions, sliced
• 500 g fresh tomatoes, chopped
• 500 g closed cup mushrooms, quartered

Preparation:

1. Heat the oil in a pan, then fry the onions for 5 minutes.
2. Add the mushrooms and thyme. Cook for another 5 minutes or until the mushrooms soften.
3. Add the tomatoes and paprika. Cover the pan and cook for 5 minutes.
4. Toss in the seed mix. Transfer the mushroom and tomato hash onto a plate.
5. Poach eggs, then place them on top of the hash.

Curried spinach, eggs and chickpeas

This exciting recipe is both filling and nutritious, perfect for a light supper.

Total time: 50 minutes

Ingredients:

• 3 tablespoons yogurt
• 1 tablespoon rapeseed oil
• 1 tablespoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• 1 teaspoon sugar
• 1 onion, sliced
• 1 red chili, sliced
• 1 garlic clove, crushed
• 1 piece ginger, peeled and grated
• 2 large eggs
• 450 g tomatoes, chopped
• 400 g chickpeas, drained
• 200 g spinach
• Coriander leaves

Preparation:

1. Heat the oil in a pan, then fry the onions for 10 minutes or until golden.
2. Add the garlic, ginger, turmeric, ground coriander, garam masala, cumin and tomatoes. Cook for 2 minutes.
3. Add the chickpeas and sugar, then pour 100 ml of water. Bring to a simmer.
4. Stir in the spinach, then cover and cook for 20–25 minutes. Season to taste, then transfer it onto a plate.
5. Boil the eggs for 7 minutes. Peel and halve them.
6. Mix the yogurt into the curried spinach and chickpeas, then top it with the eggs, chili and coriander.

The humble egg dominates the menus of breakfast spots and food joints. Despite their ill-reputed high cholesterol content, there are legitimate reasons to consider eating eggs. Great for the heart and beneficial to the brain, eggs are superfoods that ought to be a staple in our balanced diets.

Sources:

FDC.NAL.USDA.gov

Heart.org

GoodHousekeeping.com

ChickenCheck.in

BBCGoodFood.com 1

BBCGoodFood.com 2

BBCGoodFood.com 3