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Created on: May 18, 2009   Last Updated: May 22, 2009

Eggs: The Perfect Diet Food

In a struggling economy, folks are looking for inexpensive food sources to maintain their health and fitness, and eggs are both a low-cost and a low-calorie solution, at a mere 75 calories each. Although eggs have received some negative press in the recent past regarding their health benefits, new studies have shown that they are much healthier than originally thought. Eggs are a rich source of protein, minerals and vitamins, and in moderation, are an important part of a healthy diet and lifestyle. In fact, the high quality protein that an egg provides helps to maintain a healthy weight, because when eaten, you feel fuller for a longer period of time. A single egg provides 5.5 grams of quality protein, which is 11.1% of the daily recommended amount for an adult.

One egg contains 13 essential nutrients and anti-oxidants in varying amounts. Eggs contain lutein and zeaxanthin, which may help assist in maintaining eye health with the prevention of both cataracts and macular degeneration. Also, eggs are an excellent source of choline, which aids in the regulation of the heart, brain and nervous system. Choline also contains anti-inflammatory properties which can have positive effects on a wide range of conditions such as type II diabetes, Alzheimer's and heart disease. Eggs are one of the few foods that contain naturally occurring Vitamin D, which helps to form and maintain strong bones. They are a nutrient-dense source of nutrition for folks of all ages. In fact, eaten moderately, eggs may just be one of nature's perfect foods.

New research has shown that consumption of one egg per day does not have a negative impact on blood cholesterol. In fact, it has been found that it is saturated and trans fats, rather than dietary cholesterol that impacts blood cholesterol levels in humans. One large egg contains 213 mg of cholesterol, and according to the Mayo clinic, the recommended daily intake for dietary cholesterol for a healthy person is 300 mg. Egg yolks contain healthy mono saturated and polyunsaturated fats and nearly half of the protein found in the egg. However, if you are not fond of the yolks, remember that egg whites have no cholesterol at all! So if you prefer a non-cholesterol option, just substitute two egg whites for every egg in recipes. Check out these cost-effective, delicious and easy egg recipes below to fill your egg-a-day quota!

This is a great recipe that can be served for breakfast or for lunch!

Super Healthy

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