If one were to compile a list of foods that experts say are bad for us one day and good for us the next, eggs would be at the top. It seems that every other year, health experts or researchers change their minds about whether eating eggs is a good thing or a bad thing. One thing that's certain for eggs, however, is that they are packed with nutrients and can be a delicious part of a health-conscious diet.
Eggs are one of the world's most nutrition-dense foods. If you boil a single large-size egg, you benefit from Vitamins A, B5, B12, and B2 along with folate, phosphorus, and selenium. Eggs also contain Vitamins D, E, K, B6 and zinc and calcium. One large egg has 5 grams of healthy fats that are good for your heart and 6 grams of protein, important for repairing tissues and controlling the body's hormones and enzymes. The bulk of the protein is in the egg white, so be sure to eat the whole egg, not just its yolk.
Eating eggs is a good idea for people looking to raise their HDL (or "good") cholesterol. People with higher levels of HDL cholesterol have a decreased risk of cardiac disease and stroke. Seven out of 10 people can eat eggs without affecting their LDL, or "bad" cholesterol, too.
Yes, it really does! Although it's tempting to just choose the run-of-the-mill eggs in your store's dairy case, the truth is that buying organic eggs (and if possible, pasture-raised or locally sourced varieties) can make a difference in the nutrient quality. If buying in the store, look for words such as "cage free eggs" to get the best quality, or go straight to the source by buying at your local farmer's market.
The healthiest way to eat eggs is to boil them in hot water while they're still in their shells; remove the shells, rinse, and then eat them on their own or chop them up to toss in a salad or to make your own egg salad sandwiches. You can also scramble them in some grass-fed butter or fry them in a little olive oil.