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A Dozen Reasons to LOVE Eggs
Eggs are a great choice when it comes to affordable and nutritious foods. At an average of $1.85 per dozen (or $0.15 per egg)1 eggs really are incredible, providing all-natural, high-quality protein and 13 essential vitamins and minerals for only 70 calories each. In addition, eggs play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more.
Here are a DOZEN reasons why eggs can be part of a balanced daily diet:
- Protein Powerhouse. Eggs are all natural and one of the highest quality protein foods available, providing all nine essential amino acids. Research indicates that in addition to helping kids and active adults build muscle strength, high-quality protein may promote weight management and help older adults prevent muscle loss.
- Eggs-cellent Vision. Lutein and zeaxanthin are two antioxidants found in eggs that may help prevent macular degeneration, a leading cause of age-related blindness. Though eggs contain a small amount of these two nutrients, research shows that the lutein and zeaxanthin from eggs may be more bioavailable than from other sources.
- Breakfast Booster. Eggs can help you to feel fuller for longer and provide sustained energy throughout an active day. In fact, recent research shows that eating eggs for breakfast as part of a reduced-calorie diet can help adults feel energized and better able to manage their weight.2, 3
- Bouncing Babies. Eggs are an excellent source of choline, an essential nutrient that is particularly important for developing fetuses. Pregnant women can help reduce the risk of certain birth defects by getting enough choline in their diets.
- Powerful Nutrient Package. Eggs are packed with a number of nutrients. One egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, healthy unsaturated fats and antioxidants, for only 70 calories.
- Brain Food. Choline, an essential nutrient found in the yolk of the egg, is necessary for normal functioning of all cells including brain and nerve function, memory, liver metabolism, and the transportation of nutrients throughout the body. Recent research published in The FASEB Journal has also associated choline with a 24 percent reduced risk of breast cancer.4 One egg contains 125 milligrams of choline, a quarter of the recommended daily amount.
- Perfect Portions. At just 70 calories, eggs are nature’s original form of portion control. Hard cook eggs to make them travel-friendly and convenient.
- An Egg a Day is OK. More than 30 years of research have demonstrated that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.5, 6
- Egg-onomical. Eggs are very affordable compared to other high-quality protein foods. At $0.15 each1, eggs are the least expensive form of high-quality protein in today’s marketplace.
- Easy Does It. An egg breakfast is quick and easy. Simply beat an egg in a small bowl or coffee mug, place on high heat in the microwave for 60 seconds and add it to a toasted whole grain English muffin. Top with low-fat cheese and a slice of tomato for a balanced meal.
- Refrigerator Essential. Eggs have a long shelf-life compared to other fresh, all-natural foods. Fresh shell eggs can be stored up to five weeks beyond the carton’s pack date, which means you can easily keep your fridge stocked with eggs for a satisfying meal in a pinch.
- A Family Favorite. Eggs are the perfect choice for the entire family. They can be prepared quickly in a variety of ways to suit everyone’s tastebuds – and they have a variety of essential nutrients that are important for kids, parents and grandparents alike.
1 United States Agricultural Department, Economic Research Service. Data as of September 16, 2008
2 Leidy H., Bossingham, M, Mattes, R., and Campbell, W. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. British Journal of Nutrition. 2008:
3 Vander Wal, J., Gupta, A., Khosla, P., and Dhurandhar, N.Egg Breakfast Enhances Weight Loss. International Journal of Obesity. 2008.
4 Xu X. Choline metabolism and risk of breast cancer in a population-based study. FASEB, 2008; 22:1-8
5 Lee A and Griffin B. Dietary cholesterol, eggs and coronary heart disease risk in perspective. Nutrition Bulletin (British Nutrition Foundation). 2006; 31:21-27.
6 Kritchevsky S and Kritchvesky D. Egg consumption and coronary heart disease: an epidemiological overview. J Am Coll Nutr. 2000; 19(5): 549S-555S.
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