A single egg, at just 70–80 calories, is loaded with important nutrients:
• High-quality protein – Supports muscle growth, repair, and maintenance.
• Healthy fats – Including omega-3s, particularly from pasture-raised hens.
• Vitamins and minerals – Such as A, D, E, B12, folate, and selenium.
• Choline – Essential for brain function, cell health, and fetal development.
• Lutein and zeaxanthin – Antioxidants that protect long-term eye health.
Eggs also promote satiety, making them a smart breakfast choice to help curb mid-morning cravings.
Raw vs. Cooked: What’s Best?
Raw eggs preserve slightly more nutrients, but they come with a small risk of salmonella. Cooked eggs are much safer and still retain most of their nutritional value, even though some vitamins may diminish with heat. If you do opt for raw eggs, choose pasteurized ones from reliable sources.
When to Limit Egg Intake
While eggs are healthy for most, a few groups may need to restrict them:
• People with heart disease or genetic cholesterol disorders
• Individuals with egg allergies
• Anyone following a medical low-cholesterol plan
The Bottom Line
Eggs have moved far beyond their once-negative reputation. For most healthy adults, enjoying one to two eggs daily can be a nutritious habit, providing protein, essential nutrients, and valuable health benefits. The key is moderation and balance—pairing eggs with vegetables, whole grains, and healthy fats makes for a wholesome meal that supports overall well-being.
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