Eggs can be a powerhouse of nutrition but there is a lot of conflicting information out there. Let’s clear things up and get into some eggcellent information!
ARE EGGS GOOD FOR YOU?
Unless you are allergic or have a sensitivity, in my opinion, yes! ✅
CHOOSING YOUR EGG
Putting labels aside, here are 2 things to look for
- A good hard shell – the harder the shell, the healthier the chicken is and the more mineral-rich your egg will be.
- The color of the yolk – you want eggs that have a deep orangey color to their yolks. This means the eggs are full of those good Omega-3 fatty acids, vitamins A, D, E, and other amazing nutrients like choline.
When cooking your eggs, try not to overcook them – the longer they cook the more nutrients they lose.
HOW MANY EGGS SHOULD I HAVE?
Simple, your portion is the amount of eggs you can comfortably hold in your hand.
Using your hand as a portion guide is a great tool. The bigger the hand, the bigger the person, and the bigger the portion they probably need!
When it comes to eggs, I can comfortably hold two large or three small eggs, my kids one large egg, and my hubby can easily hold three large eggs. That’s our portion.
Stick to 1 servings of eggs per day and keep your protein sources varied to get in as much nutrient and amino acid diversity 🙌🏽
SHOULD I EAT THE WHOLE EGG?
YES! The whites have protein but the yolk is the powerhouse of the egg!
- One egg provides 13 essential nutrients -All of these nutrients are in the YOLK.
- Egg yolks contain a type of fat called phospholipids which are important for building cell membranes. They benefit metabolic health, cardiovascular health, memory, and cognitive function.
- Egg yolks have antioxidants – that's what gives them their bright color!
- Let's finish with the biggest false perception of egg yolks and their effect on cholesterol. Eggs are not what's having a negative impact on your cholesterol. Egg consumption is likely to protect against heart disease. LDL has been deemed the “bad cholesterol" but it's not so black and white. Eggs do increase LDL (along with HDL) but they increase the proportion of large, buoyant LDL particles. Larger LDL particles can carry more cholesterol, which means fewer particles are needed overall. So egg consumption may decrease LDL particle concentration, which is the most significant risk factor for heart disease.
I hope you found this egg info helpful!