Eggs are one of the most nutrient-dense foods on the planet.
An entire egg has all of the ingredients needed to develop a single cell into a newborn chicken.
(1): A single big cooked egg contains:
6 % of the RDA for vitamin A
5% of the RDA for Folate
7 % of the RDA for vitamin B5.
9 % of the RDA for vitamin B12.
15% of the RDA for vitamin B2
9 % of the RDA for phosphorus
22 % of the RDA for selenium
Eggs are also high in vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc.
This has 77 calories, 6 g of protein, and 5 g of healthy fats.
Eggs also include a variety of trace elements that are beneficial to health.
In fact, eggs are almost the ideal meal. They have a little amount of practically every nutrient you require.
If you can get pastured or omega-3 fortified eggs, that’s even better. They have larger levels of omega-3 fat and substantially higher levels of vitamin A and E. (2, 3).
High in Cholesterol but Have No Negative Effect on Blood Cholesterol
It is true that eggs contain a lot of cholesterol.
In fact, one egg provides 212 mg, which is more than half of the daily recommended consumption of 300 mg.
However, it’s crucial to remember that consuming cholesterol does not always result in higher blood cholesterol levels (4, 5Trusted Source).
Every day, the liver creates a considerable quantity of cholesterol. When you increase your dietary cholesterol consumption, your liver simply manufactures less cholesterol to compensate (6Trusted Source, 7Trusted Source).
Nonetheless, the reaction of eating eggs differs from person to person (8Trusted Source):
Eggs have no effect on cholesterol in 70% of persons.
Eggs can modestly boost total and LDL cholesterol in the remaining 30% (dubbed “hyper responders”).
People with genetic diseases such as familial hypercholesterolemia or a gene mutation known as ApoE4 may wish to limit or avoid eggs.