Like Humpty Dumpty, eggs “had a great fall,” but eggs have been put “back together again.” As a dietitian who’s bemoaned the cholesterol in eggs, the yolk’s on me. New research confirms their goodness.
Eggs are now lower in cholesterol and saturated fat, with more vitamin D and other vitamins and minerals, and chocked with protein and choline, a nutrient that protects you from coronary heart disease.
Boy do I have egg on my face! Take a gander at their golden qualities:
- Lower Cholesterol. Fresh from a salmonella scare, eggs scored well in a recent report from the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS). A standard large egg now contains around 185mg of cholesterol—down about 14% from 215mg of cholesterol in 2002. This may be due to changes in hens’ diets, the way they are bred, and more.
What this means to you: While some studies show that people can eat one-to-two eggs daily without measurable changes in their blood cholesterol, 185mg is more than one-half the cholesterol recommended daily (300 mg).
- Low Saturated Fat. The real culprit in CHD appears to be saturated fat, and egg yolks are low in SF’s.
What this means to you: Saturated fats tend to be solid fats, which are difficult for your body to break down. The 2010 US Dietary Guidelines for Americans suggest you eat less SF’s. - More Vitamin D. According to this USDA report, the standard egg now contains around 41 IU of vitamin D—64% more than in 2002. Egg yolks are one of the few foods that naturally contain vitamin D.
What this means to you: This amount is just 7% of the Recommended Daily Allowance (RDA). You’ll still need more vitamin D from other sources, such as fortified dairy products or fatty fish—like salmon or sardines.
- Lots of Vitamins and Minerals. Eggs contain 13 essential vitamins and minerals mostly in the yolk.
What this means to you: Lucky 13—except for vitamin C. Eggs are short in this vitamin because chicks produce it from the foods they eat.
- Source of Choline. Egg yolks contain about 25% of the choline needed daily. Choline, a nutrient in the B-vitamin family, is linked to reduced inflammation—associated with CHD.
What this means to you: Choline’s lacking in the US diet. Beef liver is packed with choline, but egg yolks are more convenient—and lower in cholesterol!
- High Quality Protein. One large egg contains about 6 grams of the highest quality protein found in any food – 12% percent of the Daily Value (DV) for protein.
What this means to you: Egg protein is such high quality—it’s often the standard by which other protein is measured. This high-quality protein helps you feel fuller longer and keeps you energized to maintain a healthy weight.
- Economical and versatile. Eggs are an inexpensive, handy, and delicious option for any meal. They team well with capers, olives, pickles, smoked salmon, seafood, pork, celery, sweet pepper, dill, chives—even lemon as in this Egg & Lemon Springtime Soup.
Egg & Lemon Springtime Soup
What better way to celebrate springtime than with eggs—the symbol of spring and creation? Ancient cultures considered eggs pivotal to life, much like eggs are quintessential to cooking and baking today.
Native Americans thought prehistoric waters birthed a golden egg that enclosed a Great Spirit who created the world. Chinese claim a Supreme Being dropped an egg from heaven that floated on water until man hatched it. Egyptians allege a sky goddess created a huge egg that hatched the earth and sky. Finns suggest a wild duck laid an egg that formed the earth.
Here’s a springtime soup, born from eggs, that begs eternal…
8 c light, fat-free, reduced-sodium chicken broth (as College Inn)
1/2 c orzo (as Barilla)
1 large egg plus 1 egg white
Juice of 2 lemons
1 T cornstarch dissolved in 1T cold water
White pepper
1 T chopped, fresh cilantro, dill, or parsley
Bring chicken broth to boil in large saucepan. Add orzo; reduce heat, cook until tender, about 15 minutes. Beat eggs with lemon juice in medium bowl until smooth. Add 1 cup hot broth, 1T at a time to egg mixture; stir constantly. Pour egg/broth mixture back into saucepan; reduce heat to low. Simmer until soup thickens, about 10 minutes. Slowly whisk in cornstarch-water mixture to further thicken if desired. Season with pepper. Garnish with cilantro.
Serves 6 (about 1-cup per serving).
Nutrients: 100 calories, 10 calories from fat, 1g total fat, 0g saturated fat, 35mg cholesterol, 17g carbohydrates, 1g fiber, 6g protein, 620mg sodium
FitFoodWays—Good for You and Delicious Too!
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