If any food deserves to be labeled as a superfood, it's the egg. You can cook them in a variety of ways — quickly, we should add — and at just 60 calories (based on Pete & Jerry's medium eggs), they pack 6 grams of protein and 4 grams of fat. Healthy fat, too.
You may have read studies saying that all the cholesterol in eggs will cause heart disease. That's a serious statement, but according to a 2018 study published in the journal Nutrients, there's no real evidence linking dietary cholesterol to heart disease.
They're also loaded with vitamins — like B5, B12, vitamin A, and selenium. In short: eggs are both delicious and a nutritional powerhouse. Here are three more benefits to consuming more eggs.
The Health Benefits of Eggs
Benefit #1: They have tons of essential amino acids.
Eggs contain both protein and nine essential amino acids, which are the building blocks of protein. The reason they're called essential is that our body doesn't produce them, so we must get them from food.
Benefit #2: You can get plenty of choline from them.
Your liver produces choline in small amounts, but you still need to get the majority of it from your diet. There are many benefits to this nutrient: increased fat metabolism, a healthy nervous system, and it lets your cells communicate more efficiently between each other. And strong cells decrease the long-term risk of illness such as cancer.
Benefit #3: All that fat serves a purpose.
Fat-soluble vitamins A and D are important for red blood cell formation, nervous system function, and blood pressure regulation. But since they are fat-soluble, they require fats to transport them throughout the body to do their job. The fats in the egg yolk help transport these vitamins so they are optimized.
How to Work Eggs into Your Diet
Sorry, eating brownies doesn't count as getting your egg fix. Instead, make sure that eggs are the star of your dish with meals like this acorn squash and egg dish. Or, if you're pressed for time, make these Egg Muffins on Sunday night and be set for the week.
Broccoli Egg Muffins
Cook time: 30 minutes Serves: 6 Calories per serving: 133 Vegetarian, dairy-free, gluten-free
- 1 broccoli crown, chopped
- 6 eggs
- 1 jalapeño pepper, chopped
- 3-5 mushrooms, chopped
- 1-2 tbsp coconut oil
- Scramble eggs in a bowl.
- Oil the bottom of a 6-cup muffin tray well (vegetable/olive/coconut oil are fine choices).
- Pour eggs into the muffin tray, filling only halfway. (This mix will expand and you’ll want room for vegetables.)
- Add vegetables, being careful not to overfill the muffin tin.
- Bake at 350°F for 15-20 minutes.
Find more Spartan-approved egg recipes here.