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Health
Gabby Landsverk
- Eggs can be part of a healthy diet, and don't have major risks for heart health, dietitians say.
- Eggs are rich in nutrients like protein, B vitamins, and minerals such as iron and selenium.
- Current research suggests that there's little cause for concern about the fat and cholesterol in eggs.
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Eggs are often a nutritional lightning rod, with contradictory advice and cyclical concerns about whether their high fat content may affect heart health.
But the current evidence is solid that eggs can be safely eaten as part of a healthy diet, and that they offer plenty of nutritional benefits.
This week, a false claim has been spreading fast on the internet, incorrectly blaming eggs for a rise in sudden blood clots.The rumor appears to come from a misinterpretation of a 2017 Cleveland Clinic study. That misinterpretation started to gain even more traction online after Joe Rogan shared a screenshot of an article about the theory on Instagram. The researchers of the Cleveland Clinic study have since spoken out to emphasize that the study does not show a direct link between eating eggs and the sudden formation of blood clots,Reutersreported.
The biggest potential risk of eating eggs right now is to your wallet, as egg prices have skyrocketed.
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There are still good reasons to include them in moderation as part of a healthy diet, thanks to major nutritional benefits for your brain, immune system, and muscle health.
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You don't need to fear the high fat content of eggs.
Eggs have sometimes been controversial in media and popular health advice because they're high in fat, prompting fears that they could spike cholesterol levels or weight gain.
However, research suggests that most people have little cause for concern. Eggs are high in cholesterol, but may actually contribute to healthy levels of cholesterol in your blood, studies suggest.
As a result, dietitians say it's perfectly healthy to eat eggs regularly, and they're also a rich source of nutrition.
If you are concerned about cholesterol or have risk factors like diabetes, one alternative is to aim to eat no more than one egg a day, on average, or eat just the egg white, which is high-protein and low in fat, according to the Mayo Clinic.
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Eggs are a good source of protein.
A major benefit of eating eggs is that they're a convenient source of protein, which can help with building muscle and regulating appetite.
One large egg contains 6 grams of protein, and about 78 calories, according to the USDA.
Protein is an important nutrient for repairing tissue, and is essential for helping muscles build back bigger and stronger after exercise. It can also help maintain muscle.
Getting enough protein can also help with weight loss, since protein-rich foods can make you feel fuller for longer, and also boost metabolism.
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Eggs are high in choline, an essential nutrient for a healthy brain.
Eggs can help support brain health, since they're rich in a nutrient called choline, also found in lean meat, nuts, and some green vegetables.
Choline is essential for your nervous system, influencing mood and memory, and most people don't get enough of it, according to the National Institutes of Health.
It's particularly important during pregnancy, and for infants and children, since the nutrient is important for healthy growth and may help reduce the risk of developmental issues.
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Eggs are packed with vitamins, including vitamin D.
Dietitians often recommend eggs as an accessible source of many nutrients, including B vitamins, vitamin D, and vitamin E.
Eggs are one of the few foods that naturally contain vitamin D, which is important for strong bones and a healthy immune system, with one egg providing about 16% of the daily recommended amount.
A single egg also packs more than 20% of your recommended daily dose of vitamin B12, which is important for maintaining red blood cells and nerve cells.
You can also eat eggs to get more vitamin E, an antioxidant for better brain and skin health, and the fat from eggs helps with absorbing the nutrient.
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Eggs can help you get more iron and other minerals in your diet.
Other nutrients found in eggs include iron, selenium, and zinc.
Iron is important for blood health, and a lack of it in your diet can lead to side effects like fatigue, chills, and irregular heart beat.
Selenium helps regulate hormones and support the immune system, and one egg offers 28% of your daily recommended dose.
Zinc plays a role in immune system health, too, as well as in mood and memory.
Eggs also contain trace amounts of other minerals like potassium, calcium, and magnesium.
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