Good Eggs: Nutrition and Health
Our Nellie’s Free Range eggs taste so crazy good, you might forget they’re super nutritious, too. Let us refresh your memory.
Our eggs are packed with 13 essential vitamins and minerals, high-quality protein, “good” fats and antioxidants, and all for a mere 72 calories apiece.
But before we tell you the myriad of ways eggs are good for you—are you worried about cholesterol in eggs? Check the section below!
Here are a few reasons why eggs are already “Nature’s perfect food:”
- Protein-packed. One large egg delivers a full 6 grams of ultra-high-quality, satisfying protein. That’s key for building and repairing muscles, producing hormones, and strengthening hair and nails. And, maybe, washboard abs (kidding).
- Eye-opening amounts of lutein and zeaxanthin. These antioxidant nutrients, found in yolks, are linked with lower risk of age-related Macular Degeneration. (Don’t blink, but AMD is the leading cause of blindness in people over 50.)
- Copious choline. Eggs are one of nature’s best ways to get this key nutrient, needed for healthy cell membranes and nerve functioning, as well as memory and brain development (especially important for moms-to-be, to support a baby’s growing brain). Don’t you feel smarter just reading that sentence?
- More satisfaction, fewer calories. The win-win combination of protein and healthy fats in eggs makes them extra satisfying. That’s why you’re not as hungry at lunchtime when you’ve had an egg for breakfast.
- Hearty doses of “good” fats. About two-thirds of the fats in eggs are the unsaturated types experts recommend to keep our hearts healthy. There is 70 mg of heart-healthy omega-3 fatty acids in a single large egg. There is a little saturated fat too—the type that’s linked to higher blood cholesterol levels. But take heart: Eggs also contain nutrients that help lower heart disease risk, such as B vitamins, vitamin D, and folate.
Take a peep – er, peek – at our label!
Lutein & Zeaxanthin
Source: USDA National Nutrient Database for Standard Reference
Cholesterol & Eggs
Eggs do have cholesterol, about 186 mg in a large egg to be exact. But despite the long-standing belief that this would then lead to high blood cholesterol, that may not be the case at all! This belief, or myth, as some have termed it, has been largely debunked by a slew of more recent, and more credible, studies.
The original research that linked eggs and other animal proteins to heart health risk, developed in the 1950s and the source of many of the American Hearth Association’s original recommendations, have been seriously questioned.
As a result, and due to a number of more credible studies showing less harm and additionally many benefits to eggs for general health, and for heart health, the U.S. Government’s Dietary Guidelines Advisory Committee has made a recommendation as of February, 2015 that they drop the long-standing 300 mg of cholesterol per day guideline. This still has to be approved by the Department of Health & Human Services and the Department of Agriculture, but that seems very likely at this point.
Here is a quote from the New York Times on February 19th, 2015
The panel also dropped a longstanding recommendation that Americans restrict their intake of dietary cholesterol from foods like eggs and shrimp — a belated acknowledgment of decades of research showing that dietary cholesterol has little or no effect on the blood cholesterol levels of most people.
“For many years, the cholesterol recommendation has been carried forward, but the data just doesn’t support it,” said Alice H. Lichtenstein, the vice chairwoman of the advisory panel and a professor of nutrition science and policy at Tufts University.
Read the whole article New York Times: Nutrition Panel Calls for Less Sugar and Eases Cholesterol and Fat Restrictions.