Here are some of the reasons to eat one egg a day and some great ways to include them in your daily meal plan.
A large egg has many nutrients, including:
70 calories
5 g of fat
185 mg of cholesterol
70 mg of sodium
0 g of carbohydrates
0 g of fiber
0 g of sugar
6 g of protein
The greatest health benefits of eating egg
The American Heart Association recommends eggs as a source of protein in a heart-healthy diet. A study of over 400,000 adults in Europe found no link between egg consumption and the risk of cardiovascular disease. In fact, the study found that higher egg intake was associated with a lower risk of having a heart attack.
Another similar study showed that eating one egg a day was not related to heart disease risk. In fact, the authors concluded that eating eggs can also reduce the risk of cardiovascular disease.
Eggs are also one of the only natural food sources of vitamin D, a nutrient that promotes calcium absorption for bone health. Vitamin D plays a role in many other body functions, such as fighting inflammation, cell growth, immune function, and glucose metabolism.
The main source of vitamin D is the sun, but blood levels often fluctuate depending on skin color, time outdoors, and geographic location. Many people are vitamin D deficient at some point in their lives, but one study found that eating one egg a day can help prevent the deficiencies that commonly occur during the winter months.
“Eggs are also one of the most concentrated sources of choline, an important vitamin that most Americans can’t get enough of in their diets,” Shaw said. This little-known essential nutrient plays a vital role in liver, brain and muscle function, as well as metabolism and cell membrane composition. In particular, choline is involved in the development of the fetal brain and spinal cord, making it a crucial nutrient for pregnant people.
Finally, eggs contain lutein and zeaxanthin, two antioxidants known to improve or prevent macular disease, the leading cause of blindness and vision loss. Lutein and zeaxanthin also contribute to cognitive function, as well as reducing the risk of cancer and cardiovascular disease.
