5 Reasons To Eat More Eggs

There are so many reasons to eat more eggs.

They’re versatile, for one.

There are so many different and easy ways you can incorporate them into your diet.

They taste great, as well.

But most importantly they’re jam packed with a laundry list of vitamins, minerals, and other nutrients.

In particular, they’re a great source of protein.

As a macronutrient, protein helps you feel full, gives you energy, and helps build your muscles and immune system.

Eggs are also one of the most bioavailable foods you can get.

This means your body can more effectively absorb the nutrients you get from eggs.

Eating more eggs can provide your body with numerous nutrients it needs for optimal health.

I’m Dr. Sheila Dryer, a naturopathic doctor for nutritional counselling in Toronto, and today, we’re going to look at the numerous benefits eggs have to offer.

Let’s take a closer look at eggs and how incorporating them in your diet can benefit you.

What Type Of Egg Is Best?

A common question about eggs is whether brown eggs are healthier, or of a higher quality, than white eggs.

The simple answer is that both brown and white eggs are nutritionally identical.

The difference in colour has to do with the breed of the hen that’s laying them.

White feathered hens tend to lay white eggs, while hens with brown or reddish feathers tend to lay brown eggs.

Brown eggs tend to be more expensive because they’re more expensive to produce.

After all, brown and red feathered hens are usually larger and need more feed.

But the quality of the egg isn’t related to its colour.

That’s not to say all eggs are considered equal, though.

The nutritional quality of an egg depends on the type of feed the hen who laid it was given.

Omega-3 eggs, for example, come from hens who were fed flaxseed, and are therefore higher in omega-3’s.

RELATED: Healthy Fats: Where They Are And How To Find Them

It’s also common for hens to be fed with vitamin D enriched diets, since vitamin D deficiency is fairly common.

Check the labels on the eggs you’re buying for more details.

5 Reasons To Eat More Eggs

Eggs have numerous benefits that can help improve your overall health and boost your immune system.

They’re quick and easy to prepare (this is where hardboiled eggs shine) and are among the most nutrient dense foods around.

Let’s take a more detailed look at some of the specific reasons to eat more eggs.

1. They’re Jam Packed With Nutrients

Eggs are an amazing source of nutrients, containing a little bit of almost every nutrient your body needs.

Vitamins and minerals found in eggs are important for your immune system, skin and bone health, and balancing your mood.

In this way, eggs can act almost like a dietary multivitamin that gives your body many important nutrients.

Some of the vitamins and minerals found in eggs include:

• Vitamin A
• Riboflavin (Vitamin B2)
• Pantothenic acid (Vitamin B5)
• Vitamin B6
• Biotin (vitamin B7)
• Folate (vitamin B9)
• Vitamin B12
• Vitamin D
• Vitamin E
• Selenium
• Phosphorus
• Calcium
• Zinc
• Choline

The various trace nutrients found in eggs are important for your general health.

Eggs are also an excellent source of choline, an important substance that is often grouped with the B-complex vitamins.

Choline is used to build cell membranes as well as producing signaling molecules in the brain.

Pastured or omega-3 enriched eggs are even more nutrient dense – they have more omega-3 fatty acids and are higher in vitamins A and E.

2. They’re Good For Heart Health

Despite eggs being high in cholesterol, eating eggs can actually be good for your heart.

LDL cholesterol is typically known as being “bad” cholesterol.

Having high levels of it is linked to an increased risk of heart disease.

In actuality, LDL cholesterol is divided into subtypes that are based on the size of the particles.

People with small, dense LDL particles have a higher risk of heart disease.

However, it’s thought that eggs mainly increase large LDL cholesterol particles, which is associated with reduced risk of heart disease.

Moreover, omega-3 fatty acids are known to lower triglycerides in the blood, which is a risk factor for heart disease.

Pastured or omega-3 enriched eggs tend to have higher concentrations of omega-3 fatty acids, and eating them can be an effective way of lowering blood triglycerides.

RELATED: Everything You Always Wanted To Know About Cholesterol

3. They’re Good For Your Cholesterol Levels

Eggs can help reduce your levels of the harmful types of LDL cholesterol, but they also play a role in increasing your HDL cholesterol production.

HDL, or high density lipoprotein, is generally known as “good” cholesterol.

Those who have higher HDL levels usually have a lower risk of heart disease, stroke, and other health issues.

By eating it, your liver can regulate your body’s cholesterol levels by producing less of it.

4. They’re Full Of Antioxidants

Another reason to eat more eggs is that egg yolks contain large amounts of lutein and zeaxanthin.

These are antioxidants that gather in the retina of your eye.

They help protect it from sunlight, and reduce the risk of eye diseases.

Having lutein and zeaxanthin in your diet can potentially reduce the risk of cataracts and macular degeneration in the eye.

Vitamin E is also an antioxidant, and as we mentioned earlier eggs are a great source of that.

5. They’re The Most Bioavailable Source Of Protein

Proteins are the building blocks of the human body and are used to make tissues and molecules for various purposes.

Protein is a macronutrient that your body needs to build healthy muscles and a healthy immune system, keep your skin healthy, keep you energized, satiate your hunger, and much more.

Eggs are not only an excellent source of protein, but also contain all of the essential amino acids in the right ratios.

This makes it easier for your body to absorb and optimize the protein you get from eggs.

Having a good protein intake can help with weight loss, increasing muscle mass, and lowering blood pressure.

Protein is also the most satiating macronutrient, meaning it makes you feel fuller and decreases feelings of hunger.

Since eggs are high protein foods, eating them can promote weight loss by making you feel full and reducing calorie intake.

Should I Eat The Egg Yolk As Well?

Eggs naturally contain a lot of vitamins, minerals, and proteins in a portion controlled source that has a bit of everything.

But the answer to this question depends on your nutritional needs.

Generally speaking, egg yolks contain a lot of important nutrients like vitamin A, vitamin D, choline, and omega-3’s.

If you’re getting omega-3 enriched eggs, the yolk is where you’ll find most of it.

But if you’ve heard from diet gurus over the years that egg yolks are bad for your heart and cause weight gain, you’re not alone.

That attitude came from the fact that they have cholesterol and saturated fat in them.

But since then, we’ve come a long way in our understanding of nutrition.

Dietary fat and cholesterol aren’t exactly the villains we thought they were.

Eggs – yolk included – can play a great role in a healthy diet.

As always, though, this is general advice.

If your healthcare provider recommends otherwise, it’s a good idea to listen to them.

Speaking of which, if you’re wondering about how to optimize your diet, why not take a moment to…

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Wondering whether to include eggs, or something else, in your diet?

I’m Dr. Sheila Dyer, a naturopathic doctor in Toronto, and I can help.

Book your appointment with me today, and let’s explore your nutritional needs.

We’ll take a look at your current state of health, any symptoms you’re dealing with, and how nutrition or other naturopathic approaches can help.

Book your appointment with me, Dr. Sheila Dyer, ND, today.