Eggs are an incredibly versatile food. Not only are they a natural in every meal, whether breakfast, appetizer, snack, or dessert, they are an ingredient in a wide range of foods.

The folklore

Humans have been eating eggs for about six million years, and as early as 1400 BC, birds were laying eggs specifically for consumption, according to evidence found in China and Egypt. Despite some confusion over eggs’ role in diet and health, they remain on the sunny side of nutrition, recommended as part of a healthy dietary pattern for most people in the Dietary Guidelines for Americans and by the American Heart Association.

The facts

Every egg contains all the nutrients necessary to create a baby bird, whether chicken, duck, goose, turkey, quail, etc. They are a very nutritious food and one of the most affordable animal protein sources. Most grocery store chicken eggs are white or brown (determined by breed and color of the hen) in sizes ranging from small to extra-large (most recipes call for large eggs), with grades either top quality AA or A, but rarely B, which is of lesser quality. Just one large egg contains eight essential nutrients: protein, riboflavin, vitamin B12, biotin, pantothenic acid, iodine, selenium, and choline.

The findings

The idea that dietary cholesterol from eggs and other foods significantly raises LDL (“bad”) cholesterol levels, which can lead to cardiovascular disease, has been shifted toward the greater impact of saturated fat intake. Some research suggests eating whole eggs actually increases HDL (“good”) cholesterol. A review of studies in the journal Nutrients (2023) shows other potential health benefits of eggs, including weight management. In several studies, eggs eaten with meals increased fullness, which could result in lower energy (calorie) intakes, increased muscle protein synthesis, and lowered fat mass. Eggs are also sustainable, with one of the lowest environmental impacts among animal proteins.

The finer points

Before buying eggs, be sure they are in a refrigerated case. In the U.S., eggs are required to be washed, processed, and refrigerated to reduce risk of bacterial growth. Next, look at the sell-by date on the short end of the carton. Always purchase eggs before this expiration date. Inspect eggs for cracks, as bacteria can get in and contaminate them. Enjoy eggs hard-boiled, deviled, or mashed into egg salad; scrambled rolled into a wrap; poached atop roasted potatoes; baked into a quiche or frittata, or mixed into your favorite baked goods batter.

(Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.)

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