This article was written by our sponsor, NC Egg Association
The science on dietary cholesterol and eggs continues to grow and demonstrates that eggs are an important part of healthy dietary patterns across the lifespan. Heart-healthy eating can include eggs, as supported by an abundance of research, including a recent Harvard study evaluating more than 20 years of data.
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Eggs are also recommended for healthy adults as part of a heart-healthy diet, according to the American Heart Association. For most people, eating eggs does not negatively impact blood cholesterol levels.
Yet, many people, including health professionals, remain concerned about dietary cholesterol.
"Eggs are known to provide high-quality protein and several important nutrients that help keep your body healthy," says Jen Houchens, PhD, RD Director of Nutrition Research, Egg Nutrition Center. "However, many people are concerned about the cholesterol found in egg yolks and how it might impact health. Are egg yolks okay for children? Can older people eat egg yolks? What about people at risk for heart disease?"
Overall, eggs are recommended across the lifespan because of their nutritional benefits and links to positive health outcomes. Eggs are recommended for babies (when they are ready to start solid food) to meet nutrient needs and reduce the risk of allergy to eggs. Eggs are recommended for aging people because of the high-quality protein and several nutrients important for health. There is also growing evidence that eggs can be beneficial for people at risk for heart disease when part of a healthy diet.
"The good news is that the recommendations are simple: eggs (including the yolk) are important to healthy diet patterns across the lifespan," says Houchens. "The catch? It is important to explore healthier foods to eat with eggs, such as fruits and vegetables, which most people need more of!"
A healthy diet includes a variety of vegetables, fruits (especially whole fruit), whole grains, dairy foods, protein foods (including lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products), and oils (including oils in foods such as seafood and nuts). Eggs should be prepared with no or little added sugars, saturated fat, and sodium.
Half of an egg’s protein and most of its vitamins and minerals - including those essential for supporting our brains and bodies - are in the yolk. One large egg contains six grams of high-quality protein. To get the most out of your eggs, eat the entire egg.
"Eggs support any healthy dietary eating plan, offering high-quality protein, vitamins and minerals," says Lisa Prince, executive director of the North Carolina Egg Association, which represents the state’s egg farmers, whose hens lay about 7.5 million eggs per day. "The 70-calorie egg is an exceptionally nutrient-rich choice that can help improve diet quality and optimize health."
Eggs make it easy to follow a plant-based diet because they pair well with vegetables. Eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids. Recipes including vegetable-filled Farmers Market Omelets, sheet pan Sweet Potato & Egg Hash and Stuffed Peppers with Quinoa & Eggs have received the American Heart Association’s Check-Mark certification—an easy way to find foods and recipes that can be part of a healthy dietary pattern.
Eggs are an all-around nutrient powerhouse -- a complete protein with essential vitamins and minerals for healthy living. The high-quality protein in eggs helps support muscle and bone health, while helping provide energy and the choline in eggs helps support lifelong brain health.
This article was written by our sponsor, NC Egg Association