So. Much. Controversy.
There has been a LOT of back and forth about eggs over the last several decades. “Eat them, don’t eat them, only eat the whites, the yolks raise cholesterol, oh wait no they don’t”…. AH! (insert hair pulling out emoji here).
Before we get to the real verdict, let’s look at the facts:
One whole egg contains 13 essential vitamins and minerals including vitamin B, vitamin c, vitamin d, calcium, iron, iodine, selenium, zinc, and more.
Eggs are also an excellent source of protein, with one egg containing about 6 grams. And as it turns out, the high-quality protein in an egg is essential for building and maintaining lean muscle tissue.
But what about the yolk? Should I eat that?
Well, the yolk contains half of the protein content and nearly all of the vitamin and mineral content. The yolk of the egg is one of the only sources of choline we can get from our diets. Choline is a precursor to acetylcholine, which is vital to nerve and muscle function, so choline is really good for our brains!
It turns out that eggs might just be nature’s perfect food. Their amazing health benefits and high quality protein make them hard to deny. And yes, EAT THE YOLK! The healthy fats in the egg yolk have actually been shown to reduce bad cholesterol levels in the body, not raise them.
What kind of eggs you should always buy
Make sure to purchase eggs in their organic, cage-free or free-range form. Fun fact: the color of the shell actually has nothing to do with the nutritional value of the egg. Hens with white feathers and white ear lobes lay white eggs, and hens with red feathers and red ear lobes lay brown eggs! So don’t worry about whether the egg is brown or white, just look for the quality of the manufacturing and farming practices!
Look for shells that are clean and whole. Don’t use an egg if it’s cracked or leaking and be sure to check expiration dates. The sell by date on a carton of eggs is to ensure that they aren’t kept on the store shelves for too long, however eggs can safely be consumed 2-3 weeks past the sell by date. A quick way to know if an egg is safe to eat is to place it in a bowl of water. If it floats, it’s not safe to consume, but if it sinks to the bottom, it’s safe!
Eggs are extremely versatile as well. You can poach them, scramble, fry, make them into clouds, use them in recipes, and even for cosmetic purposes. And they aren’t just for breakfast either, they can be enjoyed on salads too, and who doesn’t love breakfast for dinner?!
My favorite healthy egg recipes:
Here are a few of my favorite egg recipes, and make sure you check out how to make a cloud egg below, it’s a lot easier than you think and tastes amazing!
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