June 3 is National Egg Day, and of all the things for which there are national days, the egg might be the most deserving. Not that long ago, eggs were something of a “no-no” for those trying to eat healthfully. Egg whites were fine, but the yolk had health experts worried about the high cholesterol content. Thankfully, after a revision of the American Heart Association’s (AHA) guidelines in 2000, the health benefits of eggs seem to outweigh the concerns. The AHA says healthy adults can enjoy an egg per day and easily remain within the daily cholesterol limit.
According to the United States Department of Agriculture (USDA), one medium boiled or poached egg weighing 44 g can provide the following nutrients:
Energy: 62.5 calories
Protein 5.5 grams (g)
Total fat: 4.2 g, of which 1.4 g are saturated
Sodium: 189 milligrams (mg)
Calcium: 24.6 mg
Iron: 0.8 mg
Magnesium 5.3 mg
Phosphorus: 86.7 mg
Potassium: 60.3 mg
Zinc: 0.6 mg
Cholesterol: 162 mg
Selenium: 13.4 micrograms (mcg)
Lutein and zeaxanthin: 220 mcg
Folate: 15.4 mcg
Eggs are also a source of vitamins A, B, E, and K.
Additionally, since a single egg only has 75 calories, it is practically the perfect food for those looking to lose weight and/or eat for a healthy lifestyle. With seven grams of protein in an average egg, the calorie-to-protein ratio practically makes this a superfood.
Knowing all of this information is good, but what really matters to me is that eggs are delicious! And they’re not just for breakfast. In my opinion, eggs are great to eat at any meal.
One of the things I love most about eggs is their versatility. People enjoy them fried, boiled, scrambled, or baked. They are very easy to incorporate into a diet. Boiled or poached eggs, for example, are simple to make and contain no added fat. Plain boiled eggs can be a good snack or a meal for a person with digestive problems or someone who is recovering from an illness. Hard-boiled eggs are a convenient picnic food, and they go well in a salad. For a healthful omelet or scrambled eggs, use vegetable oil and add onion, herbs, garlic, peas, and sweetcorn for extra nutrition. Baked goods, casseroles, custards -- eggs are used in a multitude of dishes.
Of course you should aim to eat a balanced diet with lots of variety, rather than focusing on any individual food as a key to good health, but however you prepare them, eggs can be a healthful and tasty addition to your diet.
