Are Eggs Good for Your Health or Not?

It’s easy to be confused about the health value of eggs. They have been the subject of much debate and conflicting dietary advice over the years.

For many years, experts warned eggs may be bad for the heart because the yolk contains a lot of cholesterol. In the 1960s, the American Heart Association recommended people eat no more than three eggs per week.

But it turns out that eggs have gotten an undeserved bad rap. At 70 calories each, eggs are a stellar protein source and a nutritional powerhouse. When eaten as part of a balanced diet, eggs provide multiple health benefits and are unlikely to pose a risk for heart disease.

Heart Health

Though a single egg yolk contains roughly 186 milligrams (mg) of cholesterol, moderate consumption of eggs doesn’t adversely affect blood cholesterol or increase risk of heart disease for most people.

In fact, an egg a day can be good for you. Research in recent years has shown that eggs eaten in moderation may actually elevate HDL cholesterol (good cholesterol) and lower the risk of cardiovascular disease. Still, some people need to restrict consumption of eggs and other dietary cholesterol due to medical conditions. Those with certain risk factors for cardiovascular disease are urged to talk to their doctor about limiting dietary cholesterol from eggs and other sources.

University Hospitals registered dietitian Elizabeth Traxler, MS, RDN, LD says a key consideration is what you pair with your eggs. “It’s always a good reminder of the power of pairing foods when and their effects on health, especially since we normally don’t eat a food like eggs in isolation,” she says.

“If eggs are paired with a source of saturated fat, usually animal sources like butter, bacon or sausage, it will raise the markers of bad cholesterol, low-density lipoprotein (LDL), in the blood,” Ms. Traxler says. “Eggs would be better paired with unsaturated fat sources like olive oil or avocado to reduce plaque build-up in the arteries.”

Because most nutrients are in the yolk, Ms. Traxler says, keeping the egg yolk in your diet is advised as long as you limit high cholesterol and saturated fat foods like red meat and high-fat dairy.

What’s in an Egg

• Dietary Fat: One egg has about 5 grams of fat, mostly monounsaturated and polyunsaturated fats, which are healthy fats, and a smaller amount of unhealthy saturated fat (about 1.5 grams).
• Vitamins and minerals: Eggs are a good source of vitamin D, which aids bone health and the immune system and can reduce inflammation. Eggs also contain vitamins A, B and E, phosphorus, iron, calcium and magnesium.
• Protein: An egg has about 6 grams of protein (12 percent of RDA).
• Choline: Similar to B vitamins, choline is an important nutrient for the brain and nervous system and the structural integrity of cells. Eggs are a good source of choline. One egg contains more than 100 mg.
• Omega-3: Omega-3 fatty acids are good for heart, brain and eye health, and other body systems. Not all eggs are high in omega-3, but some eggs are omega-3 enriched through the feeding of flaxseeds to hens.
• Lutein and zeaxanthin: These two nutrients are good for eye health. Lutein and zeaxanthin are antioxidants that help reduce risk of macular degeneration and cataracts.

Other Benefits of Eggs

Muscle Mass – Eggs may help build muscle mass, not just from the protein, but from the combination of proteins and other nutrients. Researchers have documented a muscle-building response in people who eat eggs after working out.

Weight Management – Eggs are filling yet relatively low in calories. Because they help you feel full, having eggs for breakfast may aid in weight loss and help reduce calorie intake later in the morning or at lunch.

Related Links

University Hospitals has a team of clinical dietitians with the expertise to provide counseling and personalized eating plans for anyone looking to enhance their health, meet nutritional goals or lose weight safely and effectively.