🍽️ eggs

Nutrient Density: Eggs are considered a nutrient-dense food, meaning they provide a high amount of essential nutrients relative to their calorie content. They are an excellent source of high-quality protein, containing all nine essential amino acids necessary for human health. Additionally, eggs are rich in vitamins such as vitamin A, vitamin D, vitamin E, vitamin B12, riboflavin, and folate, as well as minerals like iron, phosphorus, selenium, and zinc.

Heart Health: For many years, eggs were believed to negatively impact heart health due to their cholesterol content. However, recent research suggests that dietary cholesterol from foods like eggs may not have as significant an impact on blood cholesterol levels as once thought. Studies have shown that for most people, dietary cholesterol has little effect on blood cholesterol levels, and saturated and trans fats in the diet have a more significant influence on heart health. Additionally, eggs contain healthy unsaturated fats, such as monounsaturated and polyunsaturated fats, which may have beneficial effects on cardiovascular health when consumed as part of a balanced diet.

Weight Management: Eggs are a satiating food, meaning they help promote feelings of fullness and reduce appetite, which may aid in weight management and weight loss efforts. Eating eggs for breakfast has been associated with increased satiety and reduced calorie intake throughout the day compared to eating other types of breakfast foods.

Blood Sugar Control: Eggs are low in carbohydrates and have a minimal impact on blood sugar levels, making them a suitable food choice for individuals with diabetes or those at risk of developing diabetes. Including eggs in meals can help prevent rapid spikes in blood sugar levels and promote better blood sugar control.

Eye Health: Eggs are rich in lutein and zeaxanthin, two antioxidants that are important for eye health. These compounds help protect the eyes from oxidative damage caused by exposure to ultraviolet (UV) light and may reduce the risk of age-related macular degeneration (AMD) and cataracts.

Bone Health: Eggs contain several nutrients that are essential for bone health, including vitamin D, calcium, phosphorus, and protein. These nutrients play a crucial role in bone formation, maintenance, and repair, and adequate intake of them can help reduce the risk of osteoporosis and fractures, particularly in older adults.

Allergies: Eggs are one of the most common food allergens, especially in children. Egg allergies can cause mild to severe allergic reactions, including skin rashes, hives, gastrointestinal symptoms, respiratory symptoms, and in rare cases, anaphylaxis. People with egg allergies should avoid consuming eggs and products containing eggs and may need to carry epinephrine (EpiPen) for emergency treatment of severe allergic reactions.

Salmonella Contamination: Raw or undercooked eggs may be contaminated with Salmonella bacteria, which can cause foodborne illness (salmonellosis). To reduce the risk of Salmonella infection, it's essential to cook eggs thoroughly until both the egg white and yolk are firm. It's also advisable to store eggs properly, refrigerate them promptly, and practice good food safety and hygiene habits when handling and preparing eggs.