Eggs get a bad rap because of their high cholesterol content. But contrary to popular belief, eating eggs as part of a healthy diet is actually a reasonable thing to do.

That’s because eggs can give you so much more than just cholesterol – and the good kind at that! This popular breakfast fare boasts high amounts of protein, the building block of life, and several micronutrients known for their roles in supporting overall health.

Health benefits

When made part of a balanced diet, eggs can confer the following health benefits:

Provides essential nutrients

Eggs are a nutrient-dense food. In fact, one large egg contains the following vitamins and minerals:

• Phosphorus: 99 milligrams (mg)
• Potassium: 69 mg
• Calcium: 28 mg
• Iron: 0.8 mg
• Vitamin B6: 0.08 mg
• Vitamin B12: 0.04 mg

Additionally, eggs provide high-quality protein and traces of other vitamins, including vitamins A and D.

Slashes heart disease risk

Eggs raise the levels of “good” cholesterol. This kind of cholesterol scours the bloodstream for bad cholesterol – the cholesterol associated with heart disease. In 2018, researchers even found that people who ate at least one egg a day had a lower risk of cardiovascular diseases.

Eggs are also brimming with other nutrients that support heart health, such as potassium, which helps reduce high blood pressure, and folate, which contributes to red blood cell formation.

Maintains clear vision

Eggs are naturally rich in vitamin A, a powerful antioxidant that supports eye health. Without enough vitamin A, your eyes won’t produce enough moisture. Without moisture, your eyes will dry out, causing blurry vision.

Two antioxidants in eggs, lutein and zeaxanthin, also protect against macular degeneration and cataracts, two of the most common causes of vision problems and vision loss in later life.

Supports brain health

Eggs can be considered brain food because of an essential nutrient called choline. This nutrient helps regulate mood and improves memory.

Builds lean muscles

When you work out, your body needs protein to repair the tears in your muscle tissues. It is the repair of these tears that result in muscle growth.

By snacking on eggs after a workout session, you give your body the protein needed to repair the microtears in your muscle tissues.

Helps control appetite

Too much of a good thing can be bad, even when it comes to superfoods. But as it turns out, eggs are so filling that you’re highly unlikely to eat too many – and this is a good thing. By keeping you full, eggs discourage you from snacking in between meals or overeating in the next one.

Slashes breast cancer risk

Recent studies suggest that eggs can lower the risk of breast cancer. Experts attribute these anti-cancer effects to the choline in eggs.

Improves nutrient absorption

The next time you sit down to a salad, try eating it with an egg. Besides giving the salad a fuller flavor, the egg will also help your body better absorb fat-soluble nutrients from other foods, such as vitamins A, D, E and K.

Easy recipes

Perhaps one of the most versatile foods on the market, eggs can be incorporated into any recipe. You can even cook an egg alone using several different methods, depending on how you plan to enjoy it.

Here are two quick and easy recipes starring eggs that you might want to consider adding to your weekly meal plan:

Baked eggs with spinach and tomatoes

This recipe for a flavorful and hearty breakfast or brunch (or even easy dinner) dish is sure to impress.

Ingredients for 4 servings:

• 8 eggs, separated
• 2 bunches spinach, trimmed
• 1 garlic clove, finely chopped
• 2 cups tomatoes, diced
• 1 tablespoon olive oil
• Kosher salt
• Ground black pepper

Preparation:

1. Preheat the oven to 400 F. Grease a 2-quart baking dish.
2. Heat the oil in a skillet. Add the garlic and cook for 1 minute. Add the tomatoes, 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Cook for 3 more minutes.
3. Add the spinach and cook for 1 minute. Turn off the heat and transfer everything to the baking dish.
4. Beat the egg whites until foamy. Pour this over the spinach mixture, then top it with the whole egg yolks. Bake for 20 minutes or until the egg whites are set.
5. Divide among plates. Serve hot.

Dinner omelet

Who said omelets are exclusive to breakfast? Serve eggs for dinner using this simple omelet recipe.

Ingredients for 2 servings:

• 4 eggs
• 1/2 cup mushrooms, coarsely chopped
• 1/2 cup tomatoes, chopped
• 1/4 cup milk
• 3 tablespoons green onion, minced
• 2 1/4 teaspoons olive oil
• 1/8 teaspoon salt
• Ground black pepper

Preparation:

1. In a bowl, combine eggs, milk and salt. Season with pepper to taste. Beat well to mix.
2. Heat the olive oil in a medium skillet. Pour the egg mixture into the skillet.
3. Cook until the eggs are just set and the bottom is light golden brown.
4. Sprinkle the mushrooms, tomatoes and green onions over the eggs.
5. Fold the omelet in half with a spatula. Cut in half and serve.

Eggs are cheap, versatile and chock-full of protein and health-promoting micronutrients. To reap the benefits of eggs for your health, eat eggs regularly as part of a healthy diet.

Sources:

ASweetPeaChef.com

GoodHousekeeping.com

ScienceDaily.com

RealSimple.com

TheSpruceEats.com