New research published in the British Medical Journal suggests that consuming one egg a day is not a contributing factor to coronary heart disease or stroke. The American Heart Association recommends adults limit daily cholesterol intake to 300 milligrams (mg). The average egg has 185mg. If you have concerns about whether or not eggs are OK for you, talk with your doctor.
Cracking the Nutritional Code
According to the American Egg Board, one egg has 70 calories, 5 grams of fat and 6 grams of protein. Incorporating an egg a day into your diet can keep you feeling satisfied without adding an exorbitant amount of calories. Both the yolk and the white of the egg are nutrient-rich, containing:
- Omega-3 fatty acids, which can slow plaque growth, decrease triglyceride levels and reduce the risk of abnormal heartbeats. These important fatty acids are found in the yolk.
- Selenium, found in the egg white, which can help regulate thyroid function and fight free radicals that can cause cellular damage throughout the body.
- Vitamin B12, which helps the body metabolize food into energy and assists in red blood cell production, helping you feeling good. The yolk contains this water-soluble vitamin.
- Vitamin D, which boosts calcium absorption for stronger bones. The average adult needs 600 international units (IUs) a day, typically received through exposure to sunlight or through fortified foods. One egg yolk has 40 IUs of vitamin D.