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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Eggs

EggsFor many years, Americans limited egg consumption for fear of raising their cholesterol levels. We are finally breaking away from these old beliefs as new research confirms that eggs are okay to eat again! Nutrient dense and a fantastic source of high quality protein, eggs give your meal more staying power. Eggs are a nutrition powerhouse and one of my favorite foods to eat. That’s why this week’s superfood of the week is eggs.

Versatile, nutritious and inexpensive . . . I mean can a food get any better than that? Eggs are not only low in calories but they are also packed with nutrients essential for good health including:

  • Choline
  • B12
  • Selenium
  • Vitamin D

Eggs should be a part of everyone’s diet. New research confirms that the cholesterol contained in an egg’s yolk has very little effect on blood cholesterol in adult--so even if you are watching your cholesterol, it’s okay to fit an egg a day into your daily eating habits. It is the trans fat and saturated fat that have an impact on raising blood cholesterol levels.  That being said, egg yolks do have some saturated fat, so still keep your intake to about one egg each day on average, especially if you are watching your cholesterol levels.

Along with protein and other vitamins and minerals, eggs also contain high levels of lutein and zeaxanthin.  These are two antioxidants that help keep your eyes healthy and have been shown to be a factor in preventing age related macular degeneration – the leading cause of blindness.

Pregnant?  Make sure you’re cooking those eggs all the way through, and definitely keep in the yolk!  It’s one of the best sources of choline, a nutrient important in brain development.  Check out my book, Pregnancy Cooking & Nutrition for Dummies, for more info.

Looking for yummy ways to incorporate this super food into your days? This versatile food is delicious in recipes of all kinds including:

How do you like your eggs?

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Tags: Healthy Eating

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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