After decades of being told that eggs (especially the yolks) are bad for our cholesterol levels, The Agriculture and Health and Human Services Departments recently called this rule bluff. Until now, they had recommended that we keep our cholesterol intake to 300 milligrams per day, about the amount in two eggs. However, after reviewing scores of studies that showed no correlation between dietary cholesterol and serum cholesterol, or “bad” cholesterol present in the blood, the committee determined that cholesterol was not “a nutrient of concern for overconsumption.” (Health.gov)
So to that I say, let’s get it crackin’…eggs are back. Check out these reasons why you should be eating eggs as well as fun ways to get them in.
1. Pro Protein Power
Not only are eggs are all-natural, they provide one of the highest quality proteins of any food available. One single egg provides more than six grams of protein (13 percent of the recommended Daily Value). Nearly half is found in the yolk, so don’t be so quick to order that egg white only omelet at brunch. Plus eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. Protein is powerful when it comes to building muscles, so having one as a pre or post workout snack is a very good idea.
2. Lose Weight Quicker
Did you know that eggs can help you lose weight quicker? The all-natural, high-quality protein in eggs allows you to feel full longer and stay energized. This helps you not only lose weight, but maintain it. Since eggs don’t cause a surge in your blood sugar and insulin levels they provide steady and sustained energy.
3. Mood Booster
Skipping breakfast undoubtedly makes us cranky, but starting your day off with eggs can boost your mood far more than that bowl of Fruit Loops (just teasing I know you don’t eat those…right?!). How do I know that eggs are egg-xactly what you should get your day crackin’ with? Choline, an essential nutrient found in eggs, stimulates brain development and function and has also been linked with increasing memory retention, recall and overall alertness.
4. Reduces Your Risk Of Breast Cancer
Speaking of choline, women who eat higher levels of this power nutrient are 24 percent less likely to develop breast cancer, according to a recent study. One large egg contains about 30 percent of your Recommended Dietary Allowance of choline and like protein most of the choline is concentrated in the yolk. Whole egg for whole nutrients beauties.
5. See Better
Whether you wear glasses for fashion or function, if protecting your eyesight is important to you, then you may want to see your way to the egg department. Two antioxidants, leutin and zeaxanthin are present in eggs and have been linked to protecting eyes from damage related to UV exposure. The healthy way to throw shade.
Three Ways I Pack Eggs In My Meals
How do you like your eggs? Since they are an inexpensive high protein food, many weeks I choose eggs over meat. Boiled eggs are great to pack as snacks or to top a salad with. Fried eggs are perfect over a quinoa bowl, mixed in with leftover brown rice and vegetables (I call this FitGirl fried rice) or layered on toast with pesto and tomatoes.
Oh and I bake eggs too. Dust off your muffin pans fill them with an whole eggs/egg whites mixture, your favorite veggies, cheese if you dare and bake your protein rich creation until the eggs set (about 30 minutes). Breakfast on fleek for the week. You can put an egg on anything and pow, it’s instantly 10x more amazing. How do you have fun with eggs?
Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on Twitter, Facebook, and Instagram for more fun health and fitness tips!