Eggs

What day do eggs hate most?

Eggs

Fry-day!

So… I had someone tell me that it was National Egg Month and I thought that it made a lot of sense since it’s the new year and eggs represent a new beginning.

Well, it turns out that my source was wrong but I’m just going to roll with it anyway.

So happy Unofficial Egg Month!

What food group do eggs belong to?

Eggs are considered to be part of the Protein Foods group.

The amount you need eat from the Protein Foods group depends on age, sex, and level of physical activity but for most adults, this is about 5 to 6 ounce equivalents. Most Americans eat enough from this group but need to make leaner and more varied selections.

Why not include an egg as one of your ounce equivalents?

Egg Nutrition Facts

Egg Nutrition Facts

We think of eggs as a great source of high quality protein, so much so that eggs are often used as a standard reference of protein quality. In addition to protein, eggs are naturally packed with a number of other nutrients. Eggs are a very good source of choline, selenium, iodine, and riboflavin, and a good source of molybdenum, phosphorus, vitamin B12, and vitamin D.

Some of these nutrients are primarily found in the egg white and some are primarily in the yolk so eating both is great even though the yolk is higher in saturated fat and cholesterol – more about that in another post. 

So with all this nutritiousness, what can eggs actually do for you?

What are the health benefits of eggs?

Weight management: The high-quality protein in eggs helps you to feel fuller longer and stay energized, which contributes to maintaining a healthy weight.

Muscle strength and muscle-loss prevention: Research indicates that high-quality protein may help active adults build muscle strength and help prevent muscle loss in middle-aged and aging adults.

Healthy pregnancy: Egg yolks are an excellent source of choline, an essential nutrient that contributes to fetal brain development and helps prevent birth defects. Two eggs provide about 250 milligrams of choline, or roughly half of the recommended daily intake for pregnant and breastfeeding women.

Brain function: Choline also aids the brain function of adults by maintaining the structure of brain cell membranes, and is a key part of a chemical responsible for relaying messages from the brain through nerves to the muscles.

Eye health: Lutein and zeaxanthin, two antioxidants found in egg yolks, help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein from eggs may be more bioavailable than lutein from other food sources.

What’s your favorite way to eat eggs? Leave a comment or tweet at me and I’ll share your recipe in a post later this month!
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3 Comments

  1. Fiona

     /  January 8, 2014

    Scrambled eggs, toast and a piece of fruit are the ultimate in fast food meal in my world. Under 10 minutes to have food on the table and you don’t have to leave the house.

    Reply
  1. Cholesterol | ProjectEatMe

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