When it comes to food, a lot of messages are out there about what’s good for you. One of the most confusing is about eggs.
Eggs have gotten a bad rap for being high in cholesterol. However, they’re actually low in LDL (bad) cholesterol and can help raise HDL (good) cholesterol levels.
A healthy breakfast starts with protein, which is needed to build and repair body tissues. It is a vital nutrient that can be found in many different foods, including eggs.
Eggs are a good source of protein because they are a complete protein that contains all the essential amino acids. They also contain vitamin D, which aids bone health and the immune system.
They are also rich in choline, which is an important component of cell membranes. It helps to synthesize acetylcholine, a neurotransmitter that plays an essential role in memory and cognition.
In addition, eggs are high in lutein and zeaxanthin, which can prevent eye disease. These antioxidants protect your eyes from oxidative damage, which can cause cataracts.
They also help to satiate your appetite, which reduces overall caloric intake and prevents cravings later in the day. This is why they are considered a healthy breakfast.
Eggs are a great source of good fat, which is necessary for the body to absorb vitamins A, D and B12. They also contain protein and choline, an essential nutrient that helps with brain function.
One egg contains 75 calories, 5 grams of fat and 6 grams of protein. It’s also a good source of cholesterol, potassium and sodium.
Another good thing about eggs is that they can be eaten in a variety of dishes. They can be scrambled, fried or baked into muffins and other breakfast treats.
Moreover, they are a very low-calorie food that can help you stay full for longer, according to registered dietitian Susan Campbell, RD.
But remember that a healthy breakfast should include a combination of carbohydrates, protein and better-for-you fats. And avoid foods that are high in saturated fats and sugars, which will leave you hungry again soon after eating them.
Cholesterol is a waxy substance that your body needs to make cells, tissues, hormones and vitamin D. The cholesterol in your body comes from two sources – your liver and foods you eat such as meat, eggs and dairy products.
Although dietary cholesterol can raise blood levels of “bad” cholesterol (LDL), it does not appear to contribute to heart disease. Instead, it is the amount of saturated fat you eat that is more important for raising your cholesterol levels.
The American Heart Association recommends eating as little dietary cholesterol as possible, keeping your intake below 300 milligrams per day. This means that a healthy breakfast of eggs could easily set you over the limit but it is still recommended that you eat eggs as part of a balanced diet along with other foods that are good for your heart such as fruit, vegetables, whole grains and nuts.
Eggs are high in protein and are a great source of vitamins and minerals such as iron, B12, vitamin D and potassium. They can also help lower cholesterol and reduce the risk of developing diabetes.
Fiber has a number of important benefits, including helping you feel fuller for a longer period of time. That’s a big help when it comes to controlling your weight and preventing certain health problems like diabetes and heart disease.
It also lowers your cholesterol and helps you digest food more effectively, so that it doesn’t clog your arteries. Plus, it lowers your risk of developing certain cancers.
If you’re looking to increase your fiber intake, start by adding more fruits and vegetables to your diet. Fresh produce is better for you than frozen or canned, and it contains more fiber than juice.
You can also boost the fiber content of oatmeal by topping it with nuts or seeds, such as walnuts and pumpkin seeds. Or make a high-fiber parfait with yogurt, layered or mixed with berries, fruit, and nuts.