Proteins are the main building blocks of the human body.
They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.
Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low (36Trusted Source, 37Trusted Source).
Eggs are an excellent source of protein, with a single large egg containing six grams of it.
Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.
Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few
They're Nutrient Dense
That means eggs have more nutrients -- vitamins, minerals, amino acids -- per calorie than most other foods. Have an egg and you'll get:
They Help With Portion Control
At about 70 calories per egg, you know exactly what you are getting. And they travel easy, too. Hard boil a couple and stick ‘em in your cooler. Add a salad or a couple of slices of bread and you’ve got a quick, healthy lunch.
They're Affordable
At 20 cents a serving, you can’t beat it for a high-quality protein that won’t break the bank. Add a slice of whole-grain toast, some avocado, and a little hot sauce, and you have a meal fit for a king at a pauper’s price. And you don’t have to worry about sugar or carbs because eggs don’t have either.
They’re Heart Healthy
Surprised? It’s true. Overall, people who eat more of them don’t seem to raise their chances of heart disease. Even people with prediabetes or type 2 diabetes were just as heart healthy after a high-egg diet designed for weight loss. In a recent Chinese study, people who ate about an egg a day were almost 20% less likely than non-egg eaters to develop heart disease.
They Help Your Eyes
Doctors know that the antioxidants lutein and zeaxanthin help keep you from getting eye diseases like cataracts and age-related macular degeneration. Green, leafy vegetables like spinach and kale have them, too. But eggs are a better source. That's because the fat they have makes it easier for your body to use the nutrients.
They Help Sharpen the Brain
Eggs have vitamin D, which is good for your gray matter and hard to get from food. And they have something called choline that helps the nerve cells (neurons) in your noggin talk to each other. Choline is also a very important for pregnant women and breastfeeding women because of the big role it plays in brain development.
Breakout Brunch
It wouldn’t be brunch without eggs. Move beyond the usual omelets and quiches with this cheesy polenta and egg casserole. It marries baked eggs with crumbled Italian turkey sausage and two kinds of cheese. Polenta, an Italian porridge that can be made from any kind of cornmeal, adds creaminess. Pair this casserole with asparagus and tomatoes for a tasty midday meal.These crispy meringues are pretty and portable. They make an easy and impressive dessert to take to that potluck. You’ll only need 4 ingredients -- egg whites, cream of tartar, sugar, and vanilla extract. Try this trick to separate the yolk from the white: Crack an egg over a slotted spoon placed on top of a bowl. The yolk will stay on top of the spoon and the white will fall through.
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