by Stephanie Chandler

Created on: May 17, 2009   Last Updated: October 06, 2009

The history of the egg is full of contradictions and controversies, but the bottom line is eggs are part of a healthy diet. People have been consuming eggs, nature's most perfect food, since the beginning of time. So why then do so many question the fact that eggs are the perfect diet food?

In the 1980's, health care providers began warning against consuming eggs. The current hot topic at the time was cholesterol and how to lower it to avoid heart disease. Since eggs contain 213 mg of cholesterol doctors drew the obvious conclusion that they had to be bad for the arteries. However, what current studies now show is that dietary cholesterol is not the major contributor to an increased blood cholesterol. Studies conducted at the University of Washington, as well as another conducted at the University of Surrey, both show that volunteers fed two eggs a day, along with a reduced calorie diet, showed no increase in their blood cholesterol levels.

Now that the myths about cholesterol have been shattered, everyone should open their mouths to welcome the egg back into their diet. When eaten in moderation, the egg offers dieters, or those just trying to eat healthy, a whole food source of essential nutrients.

Protein
An egg contains 6 grams of protein, and not just any protein, but a protein in its purest form. The protein content is so high and so pure the egg is used by nutritionists as the standard when comparing other whole-food proteins.

Amino Acids
Eggs provide the body with nine essential amino acids. These amino acids provide the body with what it needs to grow and develop.

Yolks
Don't throw those yolks down the drain. So many people who do eat eggs are only eating the egg white. Although most of the protein is found in the white, the yolk does contain vital nutrients including Vitamin A, D, E, B12, riboflavin, folic acid, iron, zinc and phosphorus.

Choline
Each egg yolk contains about 300 micrograms of choline, which is an important nutrient for the brain, nervous system and cardiovascular system.

Fat
Each egg contains 5 grams of fat; however it is mostly unsaturated fat which is the right kind of fat. It has been found that it is actually saturated fats that contribute to high cholesterol, so substituting eggs for food containing saturated fats can actually help to reduce cholesterol levels.

Vitamin D
Eggs are one of the few foods that contain naturally occurring vitamin D. Vitamin D helps to regulate the calcium levels in blood and may also reduce the risk

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