Eggs are truly an ‘egg•ceptional’ SuperFood.  Eggs are easy to make, affordable, and very nutritious, but in the past few years, they’ve gotten an undeserved bad rap due to their high cholesterol and saturated fat content.  A single large egg is just about 70 calories and is loaded with 6g of protein, making it a good protein alternative for vegetarians and non-vegetarians alike. Plus, they’re a great source of omega-3 fatty acids, which are essential for normal body function and heart health and must be ingested through food (because the body can’t produce them on its own)  .

Eggs can also boost eye health.  Thanks to lutein and zeaxanthin, two antioxidants found in the yolks, eggs help to protect the eyes from damaging light and free radicals (like those found in cigarette smoke). Together, these two compounds might reduce the risk of age-related macular degeneration, a disease that can lead to blindness.  Egg yolks are also chock-full of choline, a B vitamin crucial in maintaining brain cell structure, sending messages from the brain to muscles, and maintaining metabolism and memory

Furthermore, dietary cholesterol doesn’t have as much influence on elevating blood cholesterol as you think. In fact we only absorb about half of the cholesterol we get through our diet. The real culprit for elevating your cholesterol is saturated and trans fat. And while one whole egg contains about 240 mg of cholesterol and 8 percent of your daily allowance for saturated fat, the American Heart Association says you can eat up to four egg yolks per week. In my practice I tell patients they can use egg whites as their source of protein for all meals if they want.

Eggs have a lot of surprising functions:

  • They can boost your memory — Egg yolks are rich in choline, an essential nutrient that acts as a precursor for acetylcholine, an important neurotransmitter involved in many functions like memory and muscle control.
  • They can help you see better — Lutein, a carotenoid found in eggs, is thought to prevent oxidative damage to the eye and reduce age-related eye disease. Egg yolks also contain vitamin A, which in adequate amounts, helps prevent night blindness, regulates the immune system, and prevents mutations during embryonic development.
  • They make your bones stronger — Egg yolks contain some vitamin D, which aids in calcium absorption and helps prevent osteoporosis.
  • They can help you get a leaner, stronger frame — One large egg white has about half of all the protein in an egg — 3.5 grams — for just 20 calories and 0 grams fat. It is the ultimate source of high biological value lean protein — the kind that keeps us full, helps grow healthy tissue, and repairs muscles after exercise. It is also a good source of riboflavin, a B-vitamin used in carbohydrate and fat metabolism.
  • They’re the best beauty secret — Since eggs contain all the amino acids that are needed to build keratins, a group of tough, fibrous proteins that form the structural framework of certain cells, they strengthen hair, skin, and nails.