Eggs have long been caught in the crossfire of controversy. Some doctors and even nutritionists say you should avoid them. But just as passionately, other healthcare professionals tout their incredible health benefits.
So if you’re wondering what the real deal is when it comes to including eggs in your diet, we’ve got you covered. Keep reading to get the full scoop on our sunny yellow friends and how they may actually improve your overall health. Plus, we’ll share a few yummy egg recipes you won’t want to miss during the summer months.
The Amazing Health Benefits of Eggs
If you haven’t already guessed it, we’re pretty much in the camp that eggs are good guys and shouldn’t be demonized. In fact, they play an important role as part of a healthy diet. After all, there’s a reason they’re often referred to as “nature’s multivitamin.” Here are three important ways they can boost your body’s health.
1. Eggs Can Improve Your Cholesterol
Yep – you read that right. Consuming eggs can indeed improve your overall cholesterol picture. One of the main reasons eggs have come under fire is because they’re loaded with cholesterol and it’s been assumed that if you eat them, your cholesterol will go up. Makes sense, sort of. But here’s the catch.
While eggs do have a good amount of cholesterol, they contain the kind that will improve your cholesterol levels. Eggs can actually help raise HDL, a protein that transports cholesterol through the bloodstream, also known as the “good” kind of cholesterol. Eggs can also help normalize your LDLs, another type of transport protein that’s commonly thought to be “bad.”
Like with anything, too much of anything can be bad for you. It’s all about moderation here. One or two eggs a day should be fine.
2. Eggs Contain a Special Nutrient for Your Brain
A little-known fact about egg yolks is that they are an excellent source of choline. Choline is an essential nutrient that helps your brain and liver function properly. It can also help remove excess cholesterol from your liver and improve your memory. And what would ever be wrong with that?
But we know that most people don’t get enough choline in their diets so their liver and brain don’t receive the benefit.
Enter eggs. A single egg yolk contains 113 mg of choline. That’s about 20-25% of your daily choline needs right there – boom! When you consume 2-3 eggs per day, you’ll have almost all the choline you need!
3. Eggs Protect Your Eyes
There are two important antioxidants found within eggs that can provide powerful protection for your eyes – lutein and zeaxanthin. These antioxidants hang around your retina and help to protect your eyes from harmful sun rays. They also significantly lower your chances of developing cataracts and macular degeneration.
It doesn’t take much to get these eye-popping benefits. One study showed that simply eating 1.3 egg yolks a day for 4.5 weeks was enough to raise lutein levels by 28% and zeaxanthin levels by 142%. #realfoodforthewin
Egg Recipes to Nosh on This Summer
If you’re ready to bump up your egg intake, look no further than these egg-cellent recipes!
20-Minute Egg Cups
These egg cups are a super easy way to make a tasty breakfast ahead of time. All you do is:
- Preheat the oven to 400 degrees.
- Line a muffin pan with silicone liners and set aside.
- Crack 10 eggs into a mixing bowl and whisk.
- Toss in your favorite fillings and spices. We personally love mixing in 1/2 tsp of paprika, 1 cup of chopped mushrooms, 1 cup of spinach, and 1/2 cup of diced bell peppers.
- Season with salt and pepper to taste.
- Bake for 12-15 minutes or until the eggs are set.
It’s that simple!
A Summery Egg Salad
Nothing says summer like an egg salad. With this delicious keto-friendly recipe, you’ll be going back for seconds or thirds!
- Chop 6 hard-boiled eggs into small pieces. Sprinkle them with salt and pepper.
- Mash one avocado and mix in 1/3 cup mayonnaise, 1 tsp of dijon mustard, and the juice from ¼ to ½ lemon.
- Fold the eggs into the mixture.
- If you want, you can also add in a touch of dill and chopped parsley.
- Put the mixture in the fridge until chilled.
That’s it! You’re now ready to enjoy it with your favorite veggie stick, fermented bread, or gluten-free crackers.
Some Final Thoughts on Eggs
Eggs are a delightfully healthy addition to your plate. When buying your next dozen, go for the highest-quality eggs that you can find. We recommend organic and pastured eggs so you can enjoy the superior nutrition that conventional eggs lack. The easiest way to tell them apart is by noting the color of the yolk – the more orange, the better!
Also, don’t limit eggs to breakfast. Eggs are an incredibly versatile food and can be enjoyed at any meal or for a healthy snack!