Why You Should Be Eating More Eggs

Eggs are a perfect high-protein, low-calorie, low-carbohydrate food. They offer a 'complete' source of protein, meaning they contain all nine essential amino acids that humans need to obtain from their diet. Because of this, eggs are a great way for vegetarians to up their protein intake. The high protein content also helps to keep you full, which is why eggs are a great choice of breakfast food.

One large egg contains 78 calories, 6.3g protein, 5.3g fat, 1.6g sat fat and 212mg cholesterol.

White vs Yolk

Both the white and the yolk of an egg contain protein, vitamins and minerals.

The white is a rich source of selenium, vitamins D, B2, B6, B12 and minerals such as zinc, iron and copper.

But don't skip the yolk! It contains HDL cholesterol, fat-soluble vitamins A, D, E and K, lutein, zeaxanthin and essential fatty acids, as well as 50% of the egg's protein.
The Cholesterol Issue

Eggs do not raise your cholesterol! They actually contain HDL (good) cholesterol, not LDL – the kind you should try to reduce. Studies have shown that the cholesterol in eggs (and all dietary cholesterol in general) doesn't have any affect on our bodily cholesterol. In the same way that eating fat doesn't make you fat (read that post here), eating cholesterol won't raise your own cholesterol.

Amazingly, eggs can actually lower cholesterol thanks to a nutrient called choline. Choline is an essential nutrient similar to the B vitamins and is often lumped together with them. The human body can only make a small amount of choline so we need to get the rest from our diet. Eggs are a rich source of choline, and most of it is found in the yolk. Choline is extremely important in the structure of cell membranes. Pregnant and breastfeeding women in particular need to get an adequate supply of choline because it's vital for brain development in babies. If you're pregnant, make sure your eggs are cooked thoroughly until both the whites and yolks are hard before eating them, to reduce the risk of salmonella poisoning.

Buying, Storing and Eating

It's best to buy free-range eggs. The chickens have more room to move around and are treated better than caged hens. As well as being better for the animal, this results in a more nutrient-dense product.

You can store eggs in the refrigerator for up to one month (but check they don't go past their use-by date). A simple test to find out whether your eggs are still fresh is to place them in a bowl of water. A new, fresh egg will sink to the bottom, but an old, stale one will float on top.

There are so many ways to cook eggs and you can generally get them from fridge to plate in less than five minutes. Whether you choose to boil, scramble, poach, fry, make an omelette or use them in baking recipes, you can't deny that eggs are one of the healthiest, most versatile and convenient foods around today!
How do you eat your eggs?

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