1. Eggs Are Incredibly Nutritious
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains (1):
- Vitamin A: 6% of the RDA.
- Folate: 5% of the RDA.
- Vitamin B5: 7% of the RDA.
- Vitamin B12: 9% of the RDA.
- Vitamin B2: 15% of the RDA.
- Phosphorus: 9% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
2. Eggs Are High in Cholesterol, But They Don’t Adversely Affect Blood Cholesterol
t is true that eggs are high in cholesterol.
In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.
The response to egg consumption varies between individual (8):
- In 70% of people, eggs don’t raise cholesterol at all.
- In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.
However, as I will outline later in the article, the situation is a bit more complicated than that and these changes are actually beneficial.
3. Eggs Raise HDL (The “Good”) Cholesterol
HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol (9).
Eating eggs is a great way to increase HDL.
Bottom Line: Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.
4. Eggs Contain Choline – an Important Nutrient That Most People Don’t Get Enough of
Yet, it is an incredibly important substance and is often grouped with the B vitamins.
Choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions (17).
Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline (18).
Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
5. Eggs Turn LDL Cholesterol From Small, Dense to Large, Linked to a Reduced Risk of Heart Disease
LDL cholesterol is generally known as the “bad” cholesterol.
But what many people don’t realize is that there aresubtypes of LDL that have to do with the size of the particles.
There are small, dense LDL particles and then there arelarge LDL particles.