by / ⠀NatureBox / April 18, 2012

Eggs: Excellent for Your Health

by NatureBox Health Writer Jenilee Matz, MPH

What food is affordable, delicious, and packs a nutritional punch to boot?


Few foods have as many misconceptions surrounding them as eggs. Is this easy-to-prepare food good for you? Or is eating eggs- particularly the yolks- a health “don’t”?

Experts overwhelmingly agree that eggs should be a staple in your diet. At just 70 calories a pop, eggs are one of nature’s most perfectly balanced foods.

Egg Whites

Egg whites contain 6 grams of protein, which is about 10 percent of the amount of protein most adults need for the day. What’s more, eggs are one of the few foods that are considered a “complete protein”. This means that eggs contain all 9 of the essential amino acids needed to keep your eyes, muscles, nerves, and body tissue healthy.

Egg Yolks

The yolk of the egg is also a nutritional powerhouse. Egg yolks contain:

  • Iron
  • Vitamins A, D, and E
  • B vitamins, including choline, a nutrient that helps regulate the brain, nervous system, and cardiovascular system.
  • Omega-3 fats, essential fatty acids that the body can’t make on its own.
  • Lutein and zeaxanthin, key nutrients promote eye health.

Enjoying Eggs

Eating one egg yolk per day is healthy for most people. Know that yolks are high in cholesterol, coming in at about 185 mg per yolk. Experts recommend limiting dietary cholesterol to 300 mg each day. If you have high blood cholesterol levels, ask your doctor or registered dietitian how often you can eat egg yolks.

Cholesterol is only found in the yolks, not the whites. If you prefer more than one egg as part of your meal, use one full egg and cook it along with the whites of another one (or two!) eggs.

A word on food safety

About 1 in 20,000 eggs is contaminated with Salmonella ,which can cause food poisoning. To avoid getting sick, store eggs in the refrigerator and thoroughly cook eggs before eating them, making sure both the yolks and whites are firm.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code HEALTHY for 25% off your first month subscription!

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC 

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