Eggs have played a significant role in healthy eating habits for centuries, but modern science is still finding new benefits of these versatile foods. Just in time for Easter, here are three reasons why you should add more eggs to your daily meal preparation.
Eggs’ cholesterol doesn’t have as much impact as you think
Research from scientists at China’s Tongji Medical College, published in The BMJ, suggests that eating up to one egg a day doesn’t significantly increase blood cholesterol or heart disease risk in healthy individuals. This is a big deal, since eggs’ high cholesterol levels have many people cutting them out of their diets or skipping the yolks in favor of the whites.Feel free to indulge in an egg a day, whether it’s at breakfast, lunch or dinner. However, if you have diabetes or are at risk for diabetes, you may want to cut down on your egg intake or stick to egg whites. Research has shown that those with diabetes may be more sensitive to cholesterol level increases spurred by dietary cholesterol.
Eggs can make veggies more nutritious
Researchers at Purdue University conducted a new study that found that eggs can increase carotenoid intake when eaten with salads. The research will be presented at the American Society for Nutrition’s Annual Meeting. The researchers looked at 16 subjects who were given three varieties of salad: an eggless salad, a salad with 1 1/2 scrambled eggs and a salad with three scrambled eggs. The salad with the most eggs increased carotenoid absorption ninefold, while the salad with fewer eggs increased carotenoid absorption threefold compared to the eggless salad. Carotenoids act as antioxidants that fight free radicals and help protect against cancer and heart disease. Adding an egg or two to your salad not only increases the nutrition of your veggies, but adds plenty of other beneficial nutrients.
They're a great source of protein
Protein is a key aspect of fit living, but it can be difficult to find good sources that aren't also full of saturated fat and cholesterol. Eggs, however, are considered one of the top protein-rich foods available. Medical News Today reported that one medium-sized egg weighing 44 grams contains about 5.53 grams of protein. That's almost 13 percent of the edible portion of the egg! Plus, it only has 63 calories, making it easy to squeeze into your daily calorie intake. Now that you know why you should be eating more eggs, it's time to start thinking about how you're going to include them into your diet. Add them to salads or make a veggie omelet to get more of those carotenoids. You can also put them in sandwiches, add them to noodle bowls, mix them into whole-grain pancakes or bake them into a spinach quiche. Of course, they also make a great snack on their own when they're hard-boiled and you're looking for a quick protein boost. Just pack a couple in your lunch bag.